Micronized Creatine Vs Monohydrate

Micronization is a process commonly used in pharmaceuticals where a powder is broken up into smaller particles in order to increase its solubility and absorption. It is most commonly used for drugs administered in liquid that are poorly soluble. However, it has recently begun being used in supplements as well, with creatine being the main example of this. Micronized creatine is essentially basic creatine monohydrate in the form of a finer powder. 

There is little evidence available that shows the difference in solubility between micronized creatine and standard monohydrate, although it likely does dissolve better based on evidence surrounding other micronized compounds. With this being said, based on evidence surrounding creatine HCL – another more soluble form of creatine – it doesn’t appear like solubility greatly affects the bioavailability of a creatine supplement. 

The difference between micronized creatine monohydrate and other alternative forms of creatine like HCL is that micronized creatine is still usually monohydrate. This means it is still the best form of creatine available, in just a slightly finer form. Most micronized creatine comes at a similar price to non-micronized creatine, making these 2 products basically identical. 

Creatine monohydrate is the simplest, safest, and most effective form of creatine available. As mentioned above, most micronized creatine is still monohydrate, just in the form of a finer powder. It’s important to make this distinction because there are tons of alternative forms of creatine out there – Creatine HCL, Magnesium Creatine CHelate, Creatine Glutamate, etc. – that are little more than marketing schemes to charge more for the same product. Whether you’re buying regular or micronized creatine monohydrate, you’re still getting creatine in its purest, highest-quality form. 

The benefits of creatine monohydrate – micronized or not – are wide-ranging and apply to virtually all athletes. These include improved high-intensity exercise performance, better recovery, and added lean body mass. You’ll experience these benefits once your muscles are fully saturated with creatine, which usually takes about 2-4 weeks with a daily dose of 3-5g.  

Micronized creatine is most commonly just creatine monohydrate in the form of a finer powder. This means the source of these 2 products is usually the same basic product. However, there are likely micronized versions of alternative forms of creatine – HCL, magnesium chelate, etc. – available as well. We recommend steering clear of these products and always buying monohydrate, whether or not it’s micronized won’t make much of a difference. 

Based on micronized drugs, it appears that micronization does improve the solubility of a powder. This means a scoop of micronized creatine will mix smoother than a scoop of standard creatine monohydrate. It’s worth noting that mixing regular creatine with warm water will also greatly improve its solubility. 

Due to better solubility, micronized creatine may cause less gastrointestinal discomfort when compared with regular monohydrate. If you experience an upset stomach from standard monohydrate, taking micronized creatine can be a great alternative. 

Based on studies surrounding creatine HCL, it does not appear that solubility of creatine affects its bioavailability or effectiveness. Ultimately, micronized creatine and standard monohydrate will likely have identical effects, especially once muscle stores are fully saturated. 

Finally, there doesn’t appear to be any significant difference in the price of micronized creatine or standard monohydrate. While prices vary from brand to brand, both of these supplement types can be found for well under a dollar per serving. 

Overall, creatine Monohydrate vs micronized creatine are nearly identical based on the majority of factors. Comparing the supplements on source, solubility, bioavailability, effectiveness, and price, neither type of creatine is obviously superior to the other. Whether you’re buying a micronized or standard form of monohydrate, both will provide similar effects for a similar price. 

Overall, virtually all athletes can benefit from the use of creatine – whether or not it is micronized. Regardless of which form of creatine you decide to take, it’s recommended that you take 3-5g daily. After 2-4 weeks of this dose, your muscles will be fully saturated, and you should begin to notice the effects of creatine. Keep in mind that it doesn’t matter when in the day you take creatine, as long as you’re taking it consistently.

Also, especially once your muscles are fully saturated, it shouldn’t matter if you miss a dose here and there. It takes 6-8 weeks after stopping supplementation for creatine levels to return to normal. So, as long as you’re taking creatine most days, your stores should remain fully saturated.  

Our choice for the best, simple micronized creatine supplement comes from Naked Nutrition. 

Each serving of Naked’s creatine comes with 5g of pure monohydrate, making it the perfect dose for most people. As mentioned, this is a micronized creatine supplement which means it should have excellent solubility when mixed with water. 

This is a very basic supplement, so it only contains one ingredient: creatine. As a result, this is a very budget-friendly product as well! Each serving of Naked’s creatine will only cost you around $0.21. This is especially cheap, so if you’re looking for a good budget pick, Naked’s the way to go!

While Naked offers a great, simple supplement, if you’re looking for a more deluxe form of creatine, look no further than Transparent Labs Creatine HMB.

Similar to Naked, you can expect 5g of monohydrate in each serving. Because it is not micronized, this may not be as soluble as Naked’s product. However, it will still have the same core effects.

The reason this is a more deluxe product is the inclusion of extra ingredients such as Vitamin D. While you may not expect it, Vitamin D is actually an excellent supplement for muscular strength, as well as having a whole host of other health benefits including disease prevention and bone health. This supplement also contains the ingredient HMB, which does not appear to have any real effects on performance, making its inclusion here largely unnecessary.

Transparent Labs’ creatine also stands out from the crowd by coming in 11 unique flavors. Naked, and many other creatines out there only come in a single unflavored option. This makes Transparent Labs a great choice if you’re looking for a flavored creatine. 

Of course, because this is a more deluxe supplement, it comes at a much higher price point than a basic product like Naked. Each serving of Creatine HMB will cost you around $1.50. Although the inclusion of HMB is unnecessary, the addition of vitamin D and the extensive flavor options still make this product a great choice. 

Overall, the difference between creatine monohydrate and micronized creatine is very minor. Micronized creatine is usually just creatine monohydrate in the form of a finer powder. While this increases solubility, it has few other advantages. Overall, whether you’re using regular or micronized creatine, you should experience the same effects. Just be sure you’re always buying monohydrate – micronized or not – as it is the safest, cheapest, and most effective form of creatine available. 

If you’re looking for a simple micronized creatine supplement, we recommend going with Naked Creatine Monohydrate. If you’re looking for a more deluxe option that’s also non-micronized, check out Transparent Labs Creatine HMB instead. 

Do you use creatine, or are you just thinking of trying it out? Do you use regular or micronized creatine? We’d love to hear in the comments below!

References:

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