If there’s one factor the health trade likes to do, it’s to complicate non-complicated points: Using creatine monohydrate is a superb instance. Going to the complement retailer to purchase a creatine complement was a simple selection as the one choice was creatine monohydrate.
Nevertheless, varied merchandise and influencers have tried to capitalize on creatine’s effectiveness and low value by providing various variations of creatine – one in every of these is creatine HCl. The nice factor is we have now a great quantity of analysis to check these claims.
Is Creatine HCL any higher than creatine monohydrate?
Creatine Monohydrate Vs. Creatine HCL: What’s The Distinction?
Key Factors:
- The principle distinction is within the service compound (HCL) hooked up to creatine to turn into creatine HCL.
- This may occasionally enhance solubility however doesn’t change the creatine itself.
We’re going to undergo this part actual fast. There’s a ton of knowledge on what creatine monohydrate is and its effectiveness in enhancing efficiency.
In the event you want a evaluate, go check out this awesome article. With that mentioned, here’s a fast breakdown on the variations between monohydrate and creatine HCL.
1. Creatine Monohydrate is probably the most fundamental and extensively used type of creatine. Chemically, it consists of a creatine molecule sure to a single water molecule (monohydrate = one water) creating C₄H₉N₃O₂·H₂O.
It is a easy, steady compound that seems as a white, crystalline powder. In its most simple kind, its solubility in water can range, one of many foremost variations with creatine HCL.
2. Creatine Hydrochloride (HCL) is a creatine molecule sure to hydrochloride, C₄H₁₀ClN₃O₂.
By attaching creatine to an HCL group, the compound turns into extra acidic and extremely water-soluble. Whereas this does enhance solubility (mixability) in an answer, it doesn’t change the creatine molecule itself.
Creatine Monohydrate Vs. Creatine HCL: What’s Higher?
Key Factors:
- The claims of creatine HCL depend on the idea that elevated solubility results in better absorption and fewer destructive results.
- In actuality, solubility has little impact on absorption and monohydrate already has 99% absorption rates¹
- No legitimate examine reveals any important advantages.
- Anecdotal proof suggests creatine HCL mitigates some intestine points in delicate people.
Earlier than we start, we might be upfront.
We consider that HCL has the better burden of proof, because it’s the one making claims of superiority. Subsequently, whereas we stay unbiased, we’ll consider the outcomes of research considerably extra critically on this context.
If you’re going to promote a product for round 2-3x the value, the prevalence ought to be fairly apparent.
Research #1
In 2015, one of many first research was performed evaluating creatine monohydrate vs. creatine HCL.²
The contributors consisted of;
- 40 women and men
- Age: 20-40 years outdated
- Leisure weightlifters
It then divided these people into 3 totally different teams.
- 5 grams of creatine monohydrate
- 1.5 grams of creatine HCL
- 5 grams of creatine monohydrate
- 5 grams placebo (management)
That is an fascinating design, as one of many foremost claims of newer creatine is that you just don’t have to take as a lot. As you possibly can see, they’ve 2 teams of creatine HCL, 5g vs. 1.5g.
Moreover, it examined a number of variables, together with energy and physique composition.
Fats Mass (kg and %)
- HCL 1.5g: −1.1 kg // −1.6% (important)
- HCL 5.0g: −1.2 kg // −2.0% (important)
- CrM 5.0g: −0.8 kg // −1.2% (non-significant)
Fats-Free Mass (kg)
- HCL 1.5g: +1.0 kg
- HCL 5.0g: +1.6 kg
- CrM 5.0g: +1.7 kg
Leg Press Power
- HCL 1.5g: +31.4 kg
- HCL 5.0g: +43.3 kg
- CrM 5.0g: +33.7 kg
Bench Press Power
- HCL 1.5g: +3.6 kg
- HCL 5.0g: +4.8 kg
- CrM 5.0g: +6.8 kg
So, whereas creatine HCL did present “superior outcomes”, it’s trivial once you take a look at the precise numbers. HCL had;
- Larger fats mass discount (−1.2 kg vs. −0.8 kg in CrM)
- Barely higher fats % drop (−2.0% vs. −1.2% in CrM)
- Comparable good points in fat-free Mass (CrM: +1.7 kg vs. HCl 5g: +1.6 kg)
Additional, take into account this;
- Creatine monohydrate resulted in better good points in fat-free mass of 0.1 kg. We all know that’s trivial, nevertheless it was technically extra.
- HCL solely obtained the best enhancements in physique fats % as a result of fats loss. Fats loss isn’t actually a part of creatine supplementation. After all it can help indirectly through the overall process, shedding pounds comes right down to vitality expenditure.
On the identical time, the HCL enhancements have been primarily seen within the 5g/day group.
- This goes towards the declare that you just don’t have to take as a lot.
- It contradicts the declare that larger solubility yields better results.
So, whereas the title of this examine and its conclusion could seem clear, inspecting the precise outcomes casts a distinct mild on this.
Research # 2
The following examine comes from 2015 and is commonly used because it helps HCL as a result of its findings of it having: ³
- Larger fats loss
- Extra drop in physique fats %
- “Much less water retention”
Nevertheless, the examine design leaves a lot to be desired
- It solely has 11 contributors with zero management
- Month 1: All 11 contributors took 5g of monohydrate
- Month 2: All 11 contributors took 5g of resistance starch in a washout interval
- Month 3: All 11 contributors took 1.5g of HCL and three.5g of resistance starch
- The examine doesn’t give specifics about their coaching program, however says they have been coaching more durable through the HCL protocol.
With this flawed design, quite a few issues come up when making an attempt to make a legitimate conclusion. Contemplate these points and questions.
- 30 days will not be a big period of time to measure outcomes from creatine
- Creatine doesn’t magically reset to its baseline degree after you cease supplementing. No proof is on condition that the “washout” was profitable.
- Since they skilled more durable throughout HCL than creatine monohydrate, it could make sense that they misplaced extra weight. And once more, burning fats isn’t essentially a mechanism of creatine.
With all this, we’re mentioning it, however because of the design, it’s inconceivable to attract reliable conclusions.
Research # 3
In 2024, a examine in contrast the results of resistance coaching (RT) mixed with creatine hydrochloride (Cr‑HCl) or creatine monohydrate (CrM).⁴
The contributors included;
- A complete of 40 female and male younger adults
- Age: 18–25 years outdated
- Younger, newbie athletes with 6-12 months of resistance coaching
These contributors have been then put into one in every of 4 teams. All teams adopted the identical resistance coaching protocol, however adopted totally different supplementation:
- Placebo
- Creatine HCL
- Creatine w/ loading
- Creatine w/o loading
The contributors then took their complement protocol whereas following a program that used an depth of 70–85 % 1RM for eight weeks. Quite a few markers have been studied, together with;
- Power
- Physique composition
- Hormonal adaptation
In the long run, monohydrate and HCL had comparable enhancements. The researchers concluded;
“Regardless of claims of elevated solubility, bioavailability, and superior absorption mechanisms, there’s at the moment no proof to assist the usage of Cr-HCl as a substitute of CrM.”
Like us, in addition they point out the excessive value of HCL, stating;
“Though Cr-HCl impacts efficiency and hormonal indicators, as a result of its very excessive value in comparison with CrM, its use will not be economical, and it can not change CrM.”
These conclusions particularly state that the claims made about HCL lack proof.
Research # 4
In 2025, a examine was carried out that used a placebo to check the results of creatine monohydrate and creatine HCL.⁵
The contributors consisted of;
- A complete of 31 women and men
- Age: 18-28 years outdated
- Crew sport athletes
The contributors have been then cut up into one in every of 3 teams and adopted an 8-week protocol
- 5 grams of creatine monohydrate
- 5 grams of creatine HCL
- 5 grams of placebo
After the 8 weeks, the researchers noticed no important distinction with enhancements in energy.
“CrM and Cr-HCl supplementation produced comparable results on neuromuscular and energy efficiency in handball and softball gamers…Primarily based on our findings, claims of Cr-HCl superiority are unfounded and deceptive, as this type of creatine doesn’t outperform CrM even at low doses in elite team-sport athletes.”
Nevertheless, whereas small, solely the creatine monohydrate group produced important enhancements within the fat-free mass index (FFMI). That is the quantity of muscle mass in comparison with physique peak.
“Low doses of each creatine types appeared efficient for enhancing physique composition, though solely the CrM group demonstrated important enhancements in FFM index.”
Once more, this examine particularly states that the claims made about HCL are unfounded. If something, it seems like monohydrate really produces extra muscle mass relative to physique peak.
Research # 5
In 2025, a examine examined the impact of mixing creatine monohydrate and HCl with resistance coaching on oxidative stress.⁶
We can’t dissect this an excessive amount of, as lowering oxidative stress will not be a typical purpose folks take creatine. Nevertheless, all supplementation protocols confirmed important enhancements, with none demonstrating superiority over the others.
“…the outcomes confirmed that Cr-HCl and CrM, together with RT, can positively have an effect on oxidative stress-antioxidant indices in skilled girls. Based on the outcomes, Cr-HCl doesn’t trigger extra results than CrM.”
Conclusion: Is Creatine HCL Superior To Creatine Monohydrate?
No.
These are 5 research, but none present the HCL is superior. Whereas some could recommend this, a more in-depth examination reveals that this isn’t the case.
That is no shock. In 2022, Dr. Richard Kreider, typically thought to be the premier authority on creatine for efficiency, performed a complete essential evaluate of creatine dietary supplements and concluded that:
“No different purported type of creatine is a more practical supply than CrM.”
Now, we’ll say that anecdotally, some folks declare that their physique appears to desire creatine HCL, with much less bloating and such. So, make of that as you’ll.
It’s additionally essential to notice that there aren’t any destructive unwanted side effects of creatine HCL, aside from the next value (normally). In the event you perceive the truth of the complement and wish to give it a attempt, you possibly can experiment to see if it helps mitigate any intestine points.
References
- Antonio J, Candow DG, Forbes SC, et al. Widespread questions and misconceptions about creatine supplementation: what does the scientific proof actually present?. J Int Soc Sports activities Nutr. 2021;18(1):13. Printed 2021 Feb 8. doi:10.1186/s12970-021-00412-w
- França, E. de, Avelar, B., Yoshioka, C., Santana, J., Madureira, D., Rocha, L., Zocoler, C., Rossi, F., Lira, F., Rodrigues, B., & Caperuto, É. (2015). Creatine HCl and Creatine Monohydrate Enhance Power however Solely Creatine HCl Induced Modifications on Physique Composition in Leisure Weightlifters. Meals and Diet Sciences, 6, 1624–1630. https://doi.org/10.4236/fns.2015.617167
- Yoshioka CAF, Madureira D, Carrara P, et al. Comparability between creatine monohydrate and creatine HCl on physique composition and efficiency of the Brazilian Olympic workforce. Int J Meals Nutr Res. 2019;3:28. doi:10.28933/ijfnr‑2019‑05‑2205 https://escipub.com/ijfnr-2019-05-2205
- Eghbali E, Arazi H, Suzuki Okay. (2024). Supplementing which type of creatine (hydrochloride or monohydrate) alongside resistance coaching can have extra impacts on anabolic/catabolic hormones, energy and physique composition?Physiological Analysis, 73(5):739–753. doi:10.33549/physiolres.935323. PMCID: PMC11629957 https://pmc.ncbi.nlm.nih.gov/articles/PMC11629957/#abstract1
- Londoño‑Velásquez D, Zuluaga‑Narváez Y, Rojas‑Posada L, et al. Creatine monohydrate versus creatine hydrochloride on energy and physique composition in elite workforce‑sport athletes: a placebo‑managed randomized medical trial evaluating low dosages. Journal of the Worldwide Society of Sports activities Diet. 2025;22(sup1):2533658. https://doi.org/10.1080/15502783.2025.2533658
- Dadvand SS, Arazi H. Results of resistance coaching mixed with creatine hydrochloride or creatine monohydrate supplementation on oxidative stress–antioxidant markers in skilled girls: a double‑blind randomized placebo‑managed trial. Comparative Train Physiology. 2025;21(3):157–171. doi:10.1163/17552559‑00001101. https://www.ivysci.com/en/articles/11042500__Effects_of_resistance_training_combined_with_creatine_hydrochloride_or_creatine_monohydrate_suppleme
- Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Security, and Regulatory Standing of Creatine and Associated Compounds: A Essential Evaluate. Vitamins. 2022;14(5):1035. Printed 2022 Feb 28. doi:10.3390/nu14051035 https://pubmed.ncbi.nlm.nih.gov/35268011/
