What is the difference between creatine and creatine plus?

January 11, 2026 •

4 min read

Decades of research have established creatine monohydrate as a safe and effective supplement for improving strength and performance. But with the rise of proprietary blends, many wonder: what is the difference between creatine and creatine plus, and is the added cost of 'plus' worth it?

Quick Summary

Creatine typically refers to pure creatine monohydrate, the most studied and affordable form. Creatine Plus is a blend that adds ingredients like electrolytes and amino acids to the creatine base, with varying formulations and debated extra benefits.

Key Points

Core Difference: Creatine is pure creatine monohydrate, while Creatine Plus is a proprietary blend with added ingredients.
Ingredient Composition: Creatine Plus often adds electrolytes, amino acids, and vitamins, with dosages varying by brand.
Scientific Evidence: Creatine monohydrate is the most extensively studied and scientifically proven form of creatine.
Cost: Creatine monohydrate is significantly more cost-effective than proprietary Creatine Plus blends.
Bloating: Some users experience temporary water retention and bloating with creatine monohydrate, while Creatine Plus blends often claim to reduce this side effect.
Effectiveness: While Creatine Plus blends offer extra ingredients, their added benefits over standard creatine monohydrate are often debated and not definitively proven.

The Foundation: Understanding Pure Creatine

When people refer to 'creatine,' they are almost always talking about creatine monohydrate. This is the foundational, most researched, and most effective form of creatine available. Its molecular structure consists of a creatine molecule and a water molecule. The purpose of creatine supplementation is to increase the body's phosphocreatine stores, which helps rapidly regenerate adenosine triphosphate (ATP) during short, high-intensity exercise. By having more available ATP, athletes can perform more repetitions, lift heavier weights, and experience enhanced performance in explosive activities.

Key aspects of creatine monohydrate

Purity and Simplicity: It is a single, pure ingredient without additional compounds, meaning you know exactly what you're getting. Micronized forms are ground into a finer powder for easier mixing, but the core compound is the same.
Extensive Research: The vast majority of studies confirming creatine's benefits for muscle growth, strength, and recovery have been conducted using creatine monohydrate.
Cost-Effectiveness: Due to its widespread availability and simpler manufacturing process, creatine monohydrate is significantly more affordable than proprietary blends.

The Upgrade: Exploring Creatine Plus Blends

Creatine Plus is not a specific type of creatine but rather a marketing term for proprietary blends that combine creatine monohydrate with other ingredients. The goal of these formulas is to provide a more comprehensive supplement for performance, recovery, and overall health. The specific ingredients vary widely between brands, making it crucial to read the label carefully before purchasing.

Common additions to creatine plus blends

Electrolytes: Minerals like magnesium, potassium, and sodium are often added to support hydration and muscle function, especially during intense workouts where electrolytes are lost through sweat.
B-Vitamins: These are included to support cellular energy production and reduce fatigue.
Amino Acids: Ingredients such as Taurine, Glutamine, or Beta-Alanine are common. Taurine, for instance, is thought to improve mental focus and reduce muscle fatigue, while Beta-Alanine helps buffer lactic acid.
Creatine Forms: Some blends may use other forms of creatine, such as Creatine HCL, though studies suggest these do not offer a significant advantage over monohydrate and can be more expensive.

Comparison: Creatine vs. Creatine Plus


Feature	Creatine (Monohydrate)	Creatine Plus (Proprietary Blend)
Ingredients	100% Creatine Monohydrate.	Creatine Monohydrate plus added ingredients like electrolytes, vitamins, and amino acids.
Primary Benefit	Enhances strength, power, and muscle mass via increased phosphocreatine stores.	Provides the benefits of creatine monohydrate, with potential added benefits from other ingredients.
Scientific Support	The most extensively researched and proven form of creatine.	Less scientific evidence supporting the combined blend's superiority over monohydrate alone.
Cost	Typically much more affordable per serving.	Often significantly more expensive due to added ingredients and proprietary formulas.
Transparency	Complete transparency; you know exactly what you are consuming.	Less transparency, especially with 'proprietary blends' that don't list specific ingredient amounts.
Bloating Potential	Some users may experience temporary bloating, especially during a loading phase, due to cellular water retention.	Often marketed as having less bloating, though this is not always scientifically proven and depends on the specific formulation.

How to Choose the Right Creatine for You

The choice between regular creatine monohydrate and a 'plus' version depends on your specific goals and budget. For most individuals, especially those new to supplementing, creatine monohydrate is the clear winner. It is backed by robust science, is cost-effective, and provides the core benefits of creatine without unnecessary, and often costly, additives. You can always add other beneficial supplements like electrolytes or taurine separately and in controlled dosages if you feel they are necessary.

However, a 'Creatine Plus' blend might appeal to those who prioritize convenience. An all-in-one powder that combines multiple ingredients can streamline a supplement routine. Just be sure to research the specific blend to ensure it contains scientifically-backed dosages of its additional ingredients and isn't just relying on marketing jargon to justify a higher price point. Remember, the core of any good creatine supplement is the creatine monohydrate itself. Don't pay a premium for a proprietary blend that offers negligible improvements over the tried and true version. For general supplement guidance, consulting a healthcare provider is always a good idea, particularly for individuals with pre-existing conditions.

Conclusion: Purity vs. Added Features

In summary, the fundamental difference between creatine and creatine plus lies in their composition. Creatine refers to pure creatine monohydrate, a single, effective, and affordable compound with extensive scientific validation. In contrast, Creatine Plus is a branded proprietary blend that combines creatine with a cocktail of other ingredients, with varying levels of transparency and effectiveness. For the majority of users, the proven benefits and low cost of creatine monohydrate make it the superior choice. The extra ingredients in 'plus' versions often increase the price without providing a commensurate increase in benefits, although the convenience of a single product may be a draw for some. Ultimately, scrutinizing the label and prioritizing science-backed ingredients will lead to the best results for your fitness goals.

A Final Word on Creatine

Creatine monohydrate is consistently recommended by experts and has withstood the test of time. When it comes to performance enhancement, stick to what is proven to work. The money saved by avoiding expensive proprietary blends can be better invested in high-quality protein, a balanced diet, or more workout gear. Educated consumers can see through clever marketing to make the most informed choices for their health and budget.

Frequently Asked Questions

Creatine Plus blends often include electrolytes like magnesium and potassium, amino acids such as taurine and beta-alanine, and B-vitamins for additional energy and hydration support.

For most people, no. While Creatine Plus adds extra ingredients, the additional benefits are often minimal compared to the core benefits of creatine monohydrate, which is significantly more researched and affordable.

Creatine monohydrate is cheaper because it is a single, fundamental ingredient with a straightforward manufacturing process. The higher cost of Creatine Plus blends is due to the inclusion of multiple ingredients and marketing around proprietary formulas.

Some Creatine Plus formulas market enhanced absorption, but the difference in overall effectiveness compared to creatine monohydrate is generally considered insignificant. Bioavailability of creatine monohydrate is already high.

Yes. You can achieve the same, and often better, results by purchasing high-quality creatine monohydrate and separately supplementing with electrolytes or specific amino acids as needed. This approach offers more control over dosing and can be more cost-effective.

No, temporary water retention within muscle cells is a known effect of creatine supplementation, particularly during the initial loading phase. This is due to creatine pulling water into the muscle and is distinct from gastrointestinal bloating.

A beginner should start with creatine monohydrate. It is the most effective, safest, and budget-friendly option, with the most scientific evidence to support its use.