Creatine Monohydrate Vs. Creatine HCL (New Research)

If there’s one thing the fitness industry loves to do, it’s to complicate non-complicated issues: The use of creatine monohydrate is a great example. Going to the supplement store to buy a creatine supplement used to be an easy choice as the only option was creatine monohydrate.

However, various products and influencers have tried to capitalize on creatine’s effectiveness and low price by offering alternative versions of creatine – one of these is creatine HCl. The good thing is we have a good amount of research to test these claims.

Is Creatine HCL any better than creatine monohydrate? 

Creatine Monohydrate Vs. Creatine HCL: What’s The Difference?

Key Points: 

• The main difference is in the carrier compound (HCL) attached to creatine to become creatine HCL.
• This may increase solubility but does not change the creatine itself. 

We’re going to go through this section real quick. There is a ton of information on what creatine monohydrate is and its effectiveness in improving performance. 

If you need a review, go check out this awesome article. With that said, here is a quick breakdown on the differences between monohydrate and creatine HCL.

1. Creatine Monohydrate is the most basic and widely used form of creatine. Chemically, it consists of a creatine molecule bound to a single water molecule (monohydrate = one water) creating C₄H₉N₃O₂·H₂O. 

It's a simple, stable compound that appears as a white, crystalline powder. In its most basic form, its solubility in water can vary, one of the main differences with creatine HCL.

2. Creatine Hydrochloride (HCL) is a creatine molecule bound to hydrochloride, C₄H₁₀ClN₃O₂. 

By attaching creatine to an HCL group, the compound becomes more acidic and highly water-soluble. While this does increase solubility (mixability) in a solution, it doesn’t change the creatine molecule itself.  

Creatine Monohydrate Vs. Creatine HCL: What’s Better?

Key Points:

• The claims of creatine HCL rely on the assumption that increased solubility leads to greater absorption and less negative effects. 
• In reality, solubility has little effect on absorption and monohydrate already has 99% absorption rates¹
• No valid study shows any significant benefits.
• Anecdotal evidence suggests creatine HCL mitigates some gut issues in sensitive individuals.

Before we begin, we will be upfront. 

We believe that HCL has the greater burden of proof, as it’s the one making claims of superiority. Therefore, while we remain unbiased, we will evaluate the results of studies somewhat more critically in this context. 

If you are going to sell a product for around 2-3x the price, the superiority should be pretty obvious. 

Study #1 

In 2015, one of the first studies was conducted comparing creatine monohydrate vs. creatine HCL.² 

The participants consisted of;

• 40 males and females
• Age: 20-40 years old
• Recreational weightlifters

It then divided these individuals into 3 different groups.

• 5 grams of creatine monohydrate
• 1.5 grams of creatine HCL
• 5 grams of creatine monohydrate
• 5 grams placebo (control)

This is an interesting design, as one of the main claims of newer creatine is that you don’t need to take as much. As you can see, they have 2 groups of creatine HCL, 5g vs. 1.5g.

Additionally, it tested multiple variables, including strength and body composition.

Fat Mass (kg and %)

• HCL 1.5g: −1.1 kg //  −1.6%  (significant)
• HCL 5.0g: −1.2 kg // −2.0%  (significant)
• CrM 5.0g: −0.8 kg // −1.2% (non-significant)

Fat-Free Mass (kg)

• HCL 1.5g: +1.0 kg
• HCL 5.0g: +1.6 kg 
• CrM 5.0g: +1.7 kg

Leg Press Strength

• HCL 1.5g: +31.4 kg 
• HCL 5.0g: +43.3 kg 
• CrM 5.0g: +33.7 kg 

Bench Press Strength

• HCL 1.5g: +3.6 kg 
• HCL 5.0g: +4.8 kg
• CrM 5.0g: +6.8 kg

So, while creatine HCL did provide “superior results”, it’s trivial when you look at the actual numbers. HCL had;

• Greater fat mass reduction (−1.2 kg vs. −0.8 kg in CrM)
• Slightly better fat % drop (−2.0% vs. −1.2% in CrM)
• Similar gains in fat-free Mass (CrM: +1.7 kg vs. HCl 5g: +1.6 kg)

Further, consider this;

• Creatine monohydrate resulted in greater gains in fat-free mass of 0.1 kg. We know that’s trivial, but it was technically more.
• HCL only received the greatest improvements in body fat % due to fat loss. Fat loss isn’t really a component of creatine supplementation. Of course it can help indirectly through the overall process, losing weight comes down to energy expenditure. 

At the same time, the HCL improvements were primarily seen in the 5g/day group.

• This goes against the claim that you don’t need to take as much. 
• It contradicts the claim that higher solubility yields greater effects.

So, while the title of this study and its conclusion may seem clear, examining the actual results casts a different light on this.

Study # 2 

The next study comes from 2015 and is often used as it supports HCL due to its findings of it having: ³

• Greater fat loss
• More drop in body fat %
• “Less water retention" 

However, the study design leaves much to be desired

• It only has 11 participants with zero control
• Month 1: All 11 participants took 5g of monohydrate 
• Month 2: All 11 participants took 5g of resistance starch in a washout period 
• Month 3: All 11 participants took 1.5g of HCL and 3.5g of resistance starch
• The study doesn’t give specifics about their training program, but says they were training harder during the HCL protocol.

With this flawed design, numerous problems arise when trying to make a valid conclusion. Consider these issues and questions.

• 30 days is not a significant amount of time to measure results from creatine
• Creatine doesn’t magically reset to its baseline level after you stop supplementing. No evidence is given that the “washout” was successful.
• Since they trained harder during HCL than creatine monohydrate, it would make sense that they lost more weight. And again, burning fat isn’t necessarily a mechanism of creatine.

With all this, we are mentioning it, but due to the design, it’s impossible to draw trustworthy conclusions.

Study # 3

In 2024, a study compared the effects of resistance training (RT) combined with creatine hydrochloride (Cr‑HCl) or creatine monohydrate (CrM).⁴

The participants included;

• A total of 40 male and female young adults 
• Age: 18–25 years old
• Young, beginner athletes with 6-12 months of resistance training 

These participants were then put into one of four groups. All groups followed the same resistance training protocol, but followed different supplementation:

• Placebo
• Creatine HCL
• Creatine w/ loading
• Creatine w/o loading

The participants then took their supplement protocol while following a program that used an intensity of 70–85 % 1RM for eight weeks. Numerous markers were studied, including; 

• Strength
• Body composition
• Hormonal adaptation 

In the end, monohydrate and HCL had similar improvements. The researchers concluded;

“Despite claims of increased solubility, bioavailability, and superior absorption mechanisms, there is currently no evidence to support the use of Cr-HCl instead of CrM.”

Like us, they also mention the high price of HCL, stating;

“Although Cr-HCl affects performance and hormonal indicators, due to its very high price compared to CrM, its use is not economical, and it cannot replace CrM.”

These conclusions specifically state that the claims made about HCL lack evidence.

Study # 4

In 2025, a study was performed that used a placebo to compare the effects of creatine monohydrate and creatine HCL.⁵ 

The participants consisted of; 

• A total of 31 males and females
• Age: 18-28 years old
• Team sport athletes

The participants were then split into one of 3 groups and followed an 8-week protocol

• 5 grams of creatine monohydrate
• 5 grams of creatine HCL
• 5 grams of placebo 

After the 8 weeks, the researchers saw no significant difference with improvements in strength.

“CrM and Cr-HCl supplementation produced similar effects on neuromuscular and strength performance in handball and softball players…Based on our findings, claims of Cr-HCl superiority are unfounded and misleading, as this form of creatine does not outperform CrM even at low doses in elite team-sport athletes.”

However, while small, only the creatine monohydrate group produced significant improvements in the fat-free mass index (FFMI). This is the amount of muscle mass compared to body height. 

“Low doses of both creatine forms appeared effective for enhancing body composition, although only the CrM group demonstrated significant improvements in FFM index.”

Again, this study specifically states that the claims made about HCL are unfounded. If anything, it looks like monohydrate actually produces more muscle mass relative to body height.

Study # 5

In 2025, a study examined the effect of combining creatine monohydrate and HCl with resistance training on oxidative stress.⁶

We won't dissect this too much, as reducing oxidative stress is not a common reason people take creatine. However, all supplementation protocols showed significant improvements, with none demonstrating superiority over the others.

“...the results showed that Cr-HCl and CrM, along with RT, can positively affect oxidative stress-antioxidant indices in trained women. According to the results, Cr-HCl does not cause more effects than CrM.”

Conclusion: Is Creatine HCL Superior To Creatine Monohydrate?

No. 

Those are 5 studies, yet none show the HCL is superior. While some may suggest this, a closer examination reveals that this isn’t the case.

This is no surprise. In 2022, Dr. Richard Kreider, generally regarded as the premier authority on creatine for performance, conducted a comprehensive critical review of creatine supplements and concluded that:

“No other purported form of creatine is a more effective source than CrM.”

Now, we will say that anecdotally, some people claim that their body seems to prefer creatine HCL, with less bloating and such. So, make of that as you will.

It’s also important to note that there are no negative side effects of creatine HCL, apart from a higher price (usually). If you understand the reality of the supplement and want to give it a try, you could experiment to see if it helps mitigate any gut issues.

References

1. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
2. 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 Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters. Food and Nutrition Sciences, 6, 1624–1630. https://doi.org/10.4236/fns.2015.617167
3. Yoshioka CAF, Madureira D, Carrara P, et al. Comparison between creatine monohydrate and creatine HCl on body composition and performance of the Brazilian Olympic team. Int J Food Nutr Res. 2019;3:28. doi:10.28933/ijfnr‑2019‑05‑2205 https://escipub.com/ijfnr-2019-05-2205
4. Eghbali E, Arazi H, Suzuki K. (2024). Supplementing which form of creatine (hydrochloride or monohydrate) alongside resistance training can have more impacts on anabolic/catabolic hormones, strength and body composition?Physiological Research, 73(5):739–753. doi:10.33549/physiolres.935323. PMCID: PMC11629957 https://pmc.ncbi.nlm.nih.gov/articles/PMC11629957/#abstract1
5. Londoño‑Velásquez D, Zuluaga‑Narváez Y, Rojas‑Posada L, et al. Creatine monohydrate versus creatine hydrochloride on strength and body composition in elite team‑sport athletes: a placebo‑controlled randomized clinical trial comparing low dosages. Journal of the International Society of Sports Nutrition. 2025;22(sup1):2533658. https://doi.org/10.1080/15502783.2025.2533658 
6. Dadvand SS, Arazi H. Effects of resistance training combined with creatine hydrochloride or creatine monohydrate supplementation on oxidative stress–antioxidant markers in trained women: a double‑blind randomized placebo‑controlled trial. Comparative Exercise 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
7. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035. Published 2022 Feb 28. doi:10.3390/nu14051035 https://pubmed.ncbi.nlm.nih.gov/35268011/