If there’s one factor the health trade likes to do, it’s to complicate non-complicated points: The usage of creatine monohydrate is a superb instance. Going to the complement retailer to purchase a creatine complement was a straightforward alternative as the one choice was creatine monohydrate.
Nevertheless, numerous merchandise and influencers have tried to capitalize on creatine’s effectiveness and low value by providing various variations of creatine – one in all these is creatine HCl. The nice factor is we’ve got a superb 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 primary distinction is within the provider compound (HCL) connected to creatine to change into creatine HCL.
- This may occasionally improve solubility however doesn’t change the creatine itself.
We’re going to undergo this part actual fast. There’s a ton of data on what creatine monohydrate is and its effectiveness in bettering efficiency.
When 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 essentially 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, secure compound that seems as a white, crystalline powder. In its most simple type, its solubility in water can range, one of many major 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 improve 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 belief that elevated solubility results in higher absorption and fewer destructive results.
- In actuality, solubility has little impact on absorption and monohydrate already has 99% absorption rates¹
- No legitimate research exhibits any important advantages.
- Anecdotal proof suggests creatine HCL mitigates some intestine points in delicate people.
Earlier than we start, we will likely be upfront.
We imagine that HCL has the higher burden of proof, because it’s the one making claims of superiority. Due to this fact, whereas we stay unbiased, we are going to consider the outcomes of research considerably extra critically on this context.
If you will promote a product for round 2-3x the worth, the prevalence must 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 major claims of newer creatine is that you simply 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 power 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 Energy
- HCL 1.5g: +31.4 kg
- HCL 5.0g: +43.3 kg
- CrM 5.0g: +33.7 kg
Bench Press Energy
- 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 have 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)
- Related 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 higher 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 % resulting from fats loss. Fats loss isn’t actually a part of creatine supplementation. In fact it can help indirectly through the overall process, shedding weight comes right down to vitality expenditure.
On the similar time, the HCL enhancements had been primarily seen within the 5g/day group.
- This goes towards the declare that you simply don’t have to take as a lot.
- It contradicts the declare that larger solubility yields higher results.
So, whereas the title of this research and its conclusion could seem clear, inspecting the precise outcomes casts a special mild on this.
Research # 2
The following research comes from 2015 and is commonly used because it helps HCL resulting from its findings of it having: ³
- Larger fats loss
- Extra drop in physique fats %
- “Much less water retention”
Nevertheless, the research 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 research doesn’t give specifics about their coaching program, however says they had been coaching more durable in the course of the HCL protocol.
With this flawed design, quite a few issues come up when making an attempt to make a legitimate conclusion. Take into account these points and questions.
- 30 days isn’t a big period of time to measure outcomes from creatine
- Creatine doesn’t magically reset to its baseline stage 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 might 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 as a result of design, it’s unattainable to attract reliable conclusions.
Research # 3
In 2024, a research in contrast the consequences 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 had been then put into one in all 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 had been studied, together with;
- Energy
- Physique composition
- Hormonal adaptation
In the long run, monohydrate and HCL had related enhancements. The researchers concluded;
“Regardless of claims of elevated solubility, bioavailability, and superior absorption mechanisms, there’s at the moment no proof to help the usage of Cr-HCl as an alternative of CrM.”
Like us, in addition they point out the excessive value of HCL, stating;
“Though Cr-HCl impacts efficiency and hormonal indicators, resulting from its very excessive value in comparison with CrM, its use isn’t economical, and it can not change CrM.”
These conclusions particularly state that the claims made about HCL lack proof.
Research # 4
In 2025, a research was carried out that used a placebo to match the consequences of creatine monohydrate and creatine HCL.⁵
The contributors consisted of;
- A complete of 31 women and men
- Age: 18-28 years outdated
- Group sport athletes
The contributors had been then cut up into one in all 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 power.
“CrM and Cr-HCl supplementation produced related results on neuromuscular and power efficiency in handball and softball gamers…Based mostly 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 top.
“Low doses of each creatine kinds appeared efficient for enhancing physique composition, though solely the CrM group demonstrated important enhancements in FFM index.”
Once more, this research particularly states that the claims made about HCL are unfounded. If something, it appears like monohydrate truly produces extra muscle mass relative to physique top.
Research # 5
In 2025, a research 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 decreasing oxidative stress isn’t a standard motive 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 ladies. In accordance with 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 better examination reveals that this isn’t the case.
That is no shock. In 2022, Dr. Richard Kreider, typically considered 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 simpler supply than CrM.”
Now, we are going to say that anecdotally, some folks declare that their physique appears to choose creatine HCL, with much less bloating and such. So, make of that as you’ll.
It’s additionally essential to notice that there are not any destructive unintended effects of creatine HCL, other than the next value (often). When you perceive the fact of the complement and wish to give it a strive, you could possibly experiment to see if it helps mitigate any intestine points.
References
- Antonio J, Candow DG, Forbes SC, et al. Frequent questions and misconceptions about creatine supplementation: what does the scientific proof actually present?. J Int Soc Sports activities Nutr. 2021;18(1):13. Revealed 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 Energy 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 group. 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, power 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 power and physique composition in elite group‑sport athletes: a placebo‑managed randomized scientific 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 ladies: 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. Revealed 2022 Feb 28. doi:10.3390/nu14051035 https://pubmed.ncbi.nlm.nih.gov/35268011/
