Creatine Monohydrate vs HCL: The Truth No One Explains

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Creatine Monohydrate vs HCL: The Truth No One Explains

High Intensity Health 21.12.2025 10 731 просмотров 423 лайков

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Let's clear up confusion about Creatine Monohydrate vs. Hydrochloride Stop buying creatine made in China! Save on the best German creatine: ttps://bit.ly/ultra-pure-creatine Use code podcast to save 12% -----------------------------------------Show Notes-------------------------------------- Best Sleep Mask: http://bit.ly/2AIVbDV Blue Blocking Glasses: http://bit.ly/blueblox Best Mouth Tape (Nexcare): https://amzn.to/31qJayh NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 -----------------------------------------Show Notes-------------------------------------- 0:00 – Introduction & Overview 0:20 Which form of creatine is better – monohydrate or hydrochloride? 0:52 – What Creatine Does in the Body 1:45 – Chemical Structure & Forms of Creatine 2:43 – Bioavailability and Purity of Creatine Monohydrate 3:38 – Manufacturing Bias and Quality Control 4:38 – Creatine Hydrochloride (HCL): Composition & Claims 5:35 – Cost, Purity, and Industry Insights 6:27 – Study Design & Key Findings 7:30 – Performance Measures & Results 8:30 – Study Conclusions & Cost Considerations 9:31 – Bioavailability Discussion & Practical Takeaways 10:30 – Optimization Tips & Closing Remarks

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Introduction & Overview

So, when it comes to creatine, which form is better? Creatine monohydrate or creatine hydrochloride? Now, let's talk about before we dive into this recently published study that actually compared the two different creatines head-to-head in about 45 or so young athletes between the ages of 18 and 25. It's really the best sort of head-to-head comparison that we have on creatine monohydrate

Which form of creatine is better – monohydrate or hydrochloride?

versus creatine hydrochloride. But what is monohydrate and what is hydrochloride? Very simply, we have the creatine molecule that again your body makes. Your liver and your kidneys and actually your brain makes creatine from arginine and glycine as well as methane. So your body makes this, your cells make it. It's mostly made in your liver but also made in your kidneys. 95% of body creatine is actually stored in your skeletal muscle. Uh this the other 5% is distributed pretty evenly throughout the heart and the brain and other tissues. Uh especially the eye also the ears. We

What Creatine Does in the Body

know that creatine it basically helps improve cellular energy metabolism. And it it's important to recognize before we talk about monohydrate versus hydrochloride that creatine is not directly anabolic. It helps increase cellular energy so that you have better training stimulus and in so doing you have more anabolic stimuli to the skeletal muscle. So that's important to remember. This isn't like a hormone or a pro hormone. It doesn't cause hair loss. We have reviewed those studies that I can link in the description or the cards where we talked about that creatine is safe for both men and women of all ages, even infants and newborns. The placenta leverages a lot of creatine as well. Okay, so that being said, before we talk about what this study did and compared in terms of testing the relative differences or between group differences between creatine monohydrate and creatine hydrochloride, let's talk about the chemical structure here. So you have

Chemical Structure & Forms of Creatine

creatine which again is endogenously made from essential amino acids. The two essential amino acids that it's made from is arginine uh as well as methane. And so yeah, glycine is not an essential amino acid. Uh but it's important to recognize that your cells make this stuff. And so when we get creatine exogenously in the form of a supplement, we have several different forms. And this paper actually does a good job of talking about this. They do say there are many forms of creatine on the market including creatine nitrate, creatine citrate, creatine ethylster, and buffered forms of creatine which are not bioavailable sources of creatine and are less effective or more expensive than creatine monohydrate. They say creatine monohydrate is the most commonly used type of creatine which combines, this is where I was going, it combines creatine and water. So the mono hydrate, think hydration water. So it's creatine bound with basically water. It's generally

Bioavailability and Purity of Creatine Monohydrate

safe degrading slowly even at high temperatures and low phes. Intestinal absorption of creatine monohydrate is close to 100% and it has a very high purity. That's why I like it especially the raw material that has been synthesized in Europe when compared to the raw material synthesized in China. We've done many videos on this. There are two contaminants that you want to look out for. Well, really three when it comes to creatine. Discyan diamide, dihydrotriazine as well as creatinine. Now, creatinine is a natural byproduct of ammonia metabolism uh in your kidneys. And creatinine can cause problems in the body. Now, I know when you look at the word creatinine, it looks phonetically like creatine, but it's we're talking about two different molecules here. And so some of the raw material coming from China has higher levels of the dicy diamided dihydrotriazine and creatinine. So

Manufacturing Bias and Quality Control

that's why over at myioscience uh my biases here is I also you know have a supplement manufacturing facility and company. We exclusively use the German material. Uh really great folks over at all biotech. So for any you know creatine variations we have stick packs. We have it paired with electrolytes. We have micronized versus unmicronized. I'll put links in the description below. Uh there's a lot of adulterated creatine products on the market and that's why we are doing what we're doing. So there's that. Now what about the creatine hydrochloride? Well creatine hydrochloride is a salt. So hydro HCl. So think like betane HCL. It's really basically stomach acid, right? But why is this not really needed? Well, you have HCL in your stomach, you know? I mean this as soon as you swallow creates monohydrate, right? it's introduced to hydrochloride uh hydrochloric acid uh in your stomach. And so this salt uh is theorized to have better water solubility. And so that's the big stick here. The raw material uh suppliers that

Creatine Hydrochloride (HCL): Composition & Claims

are promoting the creatine hydrochloride, which all of it is made in China, right? There's no non-Chinese creatine hydrochloride on the market. So you're still getting the creatine derived the raw material calcium carbide from limestone essentially undergoing all these chemical reactions to actually end up with creatine. But it's all of the hydrochloride is manufactured in China. And so that's another reason why I'm not a huge fan of it because as we have reviewed before many papers and my own sort of investigation into this has found that the Chinese raw material is adulterated oftent times with the daine diamide and the dihydrotrizine as well as other things like arsenic and potentially mercury and things you don't really want. And so I'm that's one reason why I'm not a huge fan of that. The second reason is it's significantly more expensive. And then the third reason is I've talked to the folks at all biotech. Um I know several uh folks

Cost, Purity, and Industry Insights

there in Germany and I'm like well why haven't you all looked at this where they're like well we have and there's nothing exciting about it. It's significantly more expensive and it doesn't have any human data showing it's better absorbed so why would we sell it? And I was like oh okay that kind of makes sense right? If they wanted to they could but they choose not to because it's not superior. but instead they make a micronized version of creatine uh that's really well absorbed and um is more water soluble and that doesn't have GI issues. But that's the push, you know, on different supplement companies selling the hydrochloride. It's more expensive. It's a salt. It's purportedly has better water solubility. But this study compared head-to-head um hydrochloride versus monohydrate in athletes and had them do resistant training and they had a placebo group that did not that did resistant training but no creatine whatsoever. And the short end, you

Study Design & Key Findings

know, the short of the long story is there was no between group differences when comparing monohydrate versus hydrochloride. So I think that's the most important thing is if you're going to take something that's more expensive, you would think that if you were to randomize some 45 young athletes to do one dimension intervention or the other that there would be some between group differences and there just wasn't. Um and so this is just one study, but we don't have any really good human evidence to suggest that creatine hydrochloride is any better. There's some short-term absorption studies, some invivo uh sorry, in vitro type stuff. Uh and we really don't have any uh data here. But what I like about this study is they looked at strength and they also looked at various hormonal responses looking at testosterone, growth hormone, IGF-1, testosterone to cortisol ratios, on and on. uh changes in leg press versus bench press strength and squat as well as thigh muscle circumference area.

Performance Measures & Results

I mean they looked at all these different aspects and there was no between group differences comparing the monohydrate versus hydrochloride uh dosing and they did do a loading phase initially uh as well as in both groups. Uh but that being said, there were between group differences between both creatine groups and the placebo group that did not take creatine but was also resistance training at the same time concurrently. And so basically we can surmise from this that there is no advantage one way or the other. If you like, you know, creatine hydrochloride and you want to pay a little bit more for that because you think it's better absorbed or whatever, that's fine. But just know that it's significantly more expensive and all the raw materials made in China. And so I would just make sure that you know that the company that you're buying it from is third party testing the raw material for the well-known contaminants which again dyen diamide dihydrotriazine as well as creatinine uh and the heavy metals arsenic lead and mercury. Okay. So in

Study Conclusions & Cost Considerations

conclusion, the investigators say the results show that hydrochloride increasing monohydrate supplementation along with resistance training increased muscle strength in both the leg press as well as bench press, arm and thigh muscle circumference area. Um but the changes between the different groups were insignificant. Uh so that's important to know. Now regarding the effects of creatine hydrochloride on performance, we can refer to studies by TBI at all and um finding that five grams of creatine HDL per day improved upper and lower body uh muscle strength over the course of four weeks, but only creatine hydrochloride changed body composition. They say and they were comparing uh creatine monohydrate to hydrochloride at 5 grams a day. Now the thing about this which I think is important to recognize that creatine hydrochloride at five grams a day is going to cost significantly more than creatine monohydrate. So just it's the practical nature of it is that it's significantly more expensive. Uh I'm not

Bioavailability Discussion & Practical Takeaways

exactly sure why that is. I think it I don't know it's not even a branded raw material. But you know in conclusion the investigators say here that according to the available information solubility does not affect creatine's bioavailability. Creatine monohydrate is 100% bioavailable. As credit at all stated in a systematic review that claims that the creatine hydrochloride is more bioavailable and more effective than creatine monohydrate are not supported, which is consistent with the results of the present study. So again, if you want to take the hydrochloride, that's fine, but you're going to pay a lot more money on a program basis of creatine. Uh most of the studies on creatine are pretty clear. The dose on the monohydrate starts on the low end of 2. 5 grams per day up to five grams per day is a maintenance. Uh and it's probably better for brain function if you start out with a 20 g load phase for about a week and then taper down to 2 to 5 g per day as a maintenance. Now, if

Optimization Tips & Closing Remarks

you undergo a poor night's sleep or have social jet lag or actual jet lag from travel, um you can offset the cognitive decline that is linked with short sleep duration by having a super physiologic amount of creatine that day, like 20 grams per day. So, that's what the research shows. Um I'm all about, you know, optimization and being a zealot when it comes to raw materials. I'm not overly impressed with the hydrochloride, especially considering that it's significantly more expensive. So, I would like to know what you think. Let me know in the comments section below. As always, I'm grateful that you tuned in tuned into this video. If you enjoyed this content, please hit that like button, share this with a friend, and we'll catch you in a future show down the road. By now.

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