Creatine merchandise have expanded quickly over the previous few years because it’s the preferred complement available on the market. To ensure that complement firms to set themselves aside, newer types of creatine have been invented with claims of superiority.
Two of those are “micronized creatine” and “instantized creatine”. What do these phrases even imply? Are instantized creatine and micronized creatine higher than monohydrate?
What Is Micronized Creatine Monohydrate?
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We’re assuming you recognize what creatine monohydrate is so we’re leaping straight into micronized creatine monohydrate.
The time period “micronized” isn’t essentially a scientific time period – it was launched when firms developed a course of to create a finer sort of creatine. You possibly can virtually consider it like a whey isolate protein powder.
It is typically reported as 20x smaller than commonplace creatine powder.
- Use 200-400 mesh
- ~150–180 microns
Because it’s floor into smaller particles, its solubility is improved and mixes higher with water. This ends in the next claims.;
- Mixes higher in chilly water
- Much less sediment on the backside of the glass
- Much less bloating for some individuals (however that’s anecdotal)
It’s necessary to notice that presently, micronized creatine has grow to be the norm when it comes to creatine merchandise. As with every product, extra developments over time have successfully raised the usual.
Which means that it’s straightforward to search out high quality, low cost micronized creatine available on the market.
What Is Instantized Creatine?
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Instantized creatine is the brand new product and is principally simply a good finer model of micronized creatine.
There appears to be solely certainly one of three merchandise that appear to even use this time period.
1. Positive factors Instantized Creatine: Makes use of 600 mesh, “ultra-micronized” creatine monohydrate¹
2. iCreatine® On the spot Creatine Mono (by way of ECA Healthcare / BrainMD / Xi’an Healthful Biotech: This finally comes from China and makes use of “iCreatine®” know-how described as “micro-encapsulated or instantized creatine monohydrate.”²
3. BrainMD Sensible Creatine+ Instantized Creatine: That is finally simply iCreatine®
As you possibly can see, “instantized” is just a time period used to tell apart it from micronized. Nevertheless, it’s primarily simply creatine monohydrate, which has been made finer than micronized.³
As you could possibly think about, the businesses that promote “instantized” declare to have even higher solubility. This, supposedly, results in higher absorption and even much less bloating.
It’s price noting that each Sensible Creatine+ and Positive factors declare to be the “solely 100% soluble” creatine available on the market. This sheds mild on these claims.
Are Micronized And Instantized Creatines Higher Than Creatine Monohydrate?
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So, let’s get to it – are these kinds “higher” than creatine monohydrate?
In brief, no, they aren’t. Needless to say they’re nonetheless creatine monohydrate, so as soon as it will get into your physique, it doesn’t matter.
In reality, the crutch of all these new creatine dietary supplements is that they use research carried out with creatine monohydrate to help their effectiveness claims. That features;
- Constructing muscle
- Growing power
- Enhancing physique composition
- Enhancing efficiency
- Psychological enhancements
All of it.
The one distinction is the fineness of the powder. Due to this fact, the query finally depends on their “solubility” and if that even issues.
Creatine Solubility DOES NOT Equal Absorption
That is the place the claims can idiot you. They declare that as a result of these powders are extra soluble, you possibly can take up them sooner and see elevated good points.
That is simply foolish.
Solubility doesn’t have a 1:1 correlation with how a lot your digestive system can take up a compound. Whereas it might probably play a small position, it’s a lot smaller than they need you to imagine.
Bear in mind your physique naturally absorbs creatine from steak and fish by breaking it down in your intestine.
Like most different vitamins, upon consuming creatine, it; ⁴
- Travels to your intestine, the place it’s absorbed into your intestinal partitions.
- Enters your bloodstream and circulates all through your physique.
- Arrives at your muscular tissues, it is taken up by your creatine transporter (SLC6A8)
Moreover, quite a few research have demonstrated that whenever you complement with creatine monohydrate, virtually all of it’s absorbed.
“~99% of orally ingested creatine monohydrate is both taken up by tissue or excreted within the urine as creatine by means of regular digestion”⁴
So, if 99% is already absorbed, there’s not a lot room for enchancment.
Do They Trigger Much less Water Retention?
One other main declare by a few of these firms, primarily “Instantized” creatine, is that they trigger much less water retention.
For one, this means that creatine monohydrate causes water retention. This can be a nuanced topic as a result of creatine is osmotic – it attracts in water. Nevertheless, it’s saved in your muscle, so water is drawn into your muscle.⁵
Whereas there could also be some extra retention to start with of supplementation, in the long run, it seems to even out with what you’ll count on from elevated muscle mass.⁵
On the identical time, these different types of creatine are nonetheless creatine. So it’s not defined why they wouldn’t attract water.
Do They Trigger Much less Bloating?
One other main declare is that they trigger much less bloating.
Once more, there haven’t been research that present this however there are anecdotal experiences. Whereas creatine monohydrate may cause bloating, that is usually attributable to dosing points or throughout the loading section. As soon as that is corrected, this challenge often subsides.⁶
Curiously, Positive factors wrote a weblog addressing this. In it, they do state that any bloating points are typically attributable to improper dosing.⁷ Nevertheless, they then declare to cut back bloating, it’s best to take their creatine.
So, they initially declare creatine monohydrate doesn’t trigger bloating when dosed accurately utilizing research to again this up. They then criticize it when promoting their very own product with zero research.
Certainly one of these claims is “Instantized Creatine pulls water immediately into muscle cells the place it’s wanted reasonably than inflicting puffiness or discomfort.”
All creatine attracts water into your muscle. Additional, being “instantized” has zero impact as soon as it’s already been shuttled into your muscular tissues. Keep in mind that its solubility primarily impacts its mixability.
Do They Trigger Much less Gastro Discomfort?
Gastro discomfort is without doubt one of the extra generally reported unwanted effects of creatine. Nevertheless, this tends to happen in sure conditions;
- When taking bigger doses (10 grams or extra)
- In delicate people
Much like bloating, that is uncommon however can happen, typically throughout larger doses or the loading section. It too might be mitigated by merely decreasing the dose.
On the identical time, we have now no proof that any of those different kinds have any constructive impact on this.
Is Instantized Creatine Value It?
Right here’s the most important challenge. We’re all used to exaggerated claims within the complement business. It does not make it proper, but it surely’s frequent.
Nevertheless, there’s a really massive distinction between utilizing exaggerated claims to promote your product and utilizing exaggerated claims to promote your product with an exaggerated value.
Listed below are a number of the completely different creatines available on the market with their costs (per Amazon)
- Positive factors Instantized Creatine: 90 Servings for $81.00 (0.90/serving) OR 30 Servings for $39.00 ($1.30/serving)
- Sensible Creatine+: 60 Servings $29.95 (0.50/serving)
- Sports activities Analysis Micronized Creatine Monohydrate: 100 Servings for $19.49 (0.20/serving)
- BulkSupplements.com Micronized Creatine Monohydrate: 100 Servings for $21.97 (0.22/serving)
- NutriCost (With Creapure): 100 Servings for $36.00 (0.36/serving)
As you possibly can see, Positive factors is considerably greater than all the opposite manufacturers.
- 2-3X greater than Creapure and Sensible Creatine+ (instantized)
- 5X greater than micronized creatine
Monohydrate Vs. Micronized Vs. Instantized: Which Ought to You Select?
After all of the proof, or lack thereof, we don’t see any cause it’s good to spend extra money on an instantized creatine. As we talked about above, “micronized” has typically grow to be the brand new norm, and it’s low cost, so that’s what we’d buy. If you happen to by no means have used micronized, you might even see a distinction with it.
References
- Positive factors in Bulk. Instantized Creatine Monohydrate [product page]. GainsInBulk.com. Revealed 2025. Accessed July 28, 2025
- ECA Healthcare USA Inc. iCreatine® On the spot Creatine Monohydrate [product page]. ECAHealthcareUSA.com. Revealed circa 2022–2023. Accessed July 28, 2025.
- BrainMD. Sensible Creatine+ [product page]. BrainMD.com. Revealed 2024‑2025. Accessed July 28, 2025
- Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Security, and Regulatory Standing of Creatine and Associated Compounds: A Important Evaluate. Vitamins. 2022;14(5):1035. Revealed 2022 Feb 28. doi:10.3390/nu14051035 https://pubmed.ncbi.nlm.nih.gov/35268011/
- Antonio, J., Candow, D.G., Forbes, S.C. et al. Frequent questions and misconceptions about creatine supplementation: what does the scientific proof actually present?. J Int Soc Sports activities Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. Worldwide Society of Sports activities Diet place stand: security and efficacy of creatine supplementation in train, sport, and drugs. J Int Soc Sports activities Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
- Clegg T. Does Creatine Trigger Bloating? Positive factors in Bulk Information. Jan 24, 2025. Accessed July 28, 2025. (gainsinbulk.com)
