Creatine monohydrate vs HCl and other forms
Buy creatine monohydrate unless you have a specific reason not to. The ISSN position stand is written around that form, at about 3 to 5 grams a day. Creatine HCl and buffered products are sold as easier on the stomach or as a smaller dose. Those marketing claims are not a second evidence base. A certified monohydrate powder is a quality question, covered separately, and it is still monohydrate.
The form debate exists because creatine HCl and buffered salts can be sold at a higher price than creatine monohydrate. Price is not a trial.
What the position stand supports
The ISSN stand (PMID 28615996) reviews creatine monohydrate for strength, power, and lean mass alongside training, and it reviews safety at the doses used in those trials. Maintenance is about 3 to 5 grams a day. Loading is optional and is explained in creatine loading or a daily dose.
The other forms
Creatine HCl dissolves in less water. That is a kitchen fact. It is not evidence that a smaller dose matches monohydrate's effect on muscle creatine. Buffered creatine has the same problem: a pH claim is not an outcome trial. If monohydrate upsets your stomach, split the 3 to 5 grams across the day before you pay for a different molecule.
Powders that were actually named on a certifier list are in certified creatine products compared.
Sources
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017. PMID: 28615996.