The Best Creatine For GLP-1 Users — And The Dose That Actually Matters

If you are on a GLP-1 and you buy exactly one supplement, buy creatine. It is the only entry on the shelf with decades of evidence, a mechanism that directly counteracts what a calorie deficit does to training performance, and a price that makes the decision easy.

The complication is that the supplement industry has spent twenty years inventing reasons to sell you a more expensive version of a substance that costs pennies. Here is what the ranking actually turns on: the form, the dose, and — specific to GLP-1 users — whether the product also addresses the electrolyte problem that comes with eating much less food.

What is the best creatine to take on a GLP-1?

Creatine monohydrate at 5 grams a day, ideally in a product that also supplies sodium and potassium, because low food volume on a GLP-1 reliably drops both. The form question has a settled answer: monohydrate. Hydrochloride, ethyl ester, buffered “kre-alkalyn” and liquid creatine all cost more and none has beaten monohydrate in a head-to-head trial.

So the only decisions left are dose, purity and what else is in the tub — and, increasingly, whether your GLP-1 supplement brand includes creatine at all. Thorne's GLP-1 Support Stack and Nature Made's GLP-1 Companion Health Pack, the two best-distributed bundles in the category, contain none.

How to read this shortlist: every dose, strain and price below is taken from the brand's own published product page or listing at the time of writing, and prices in this category move constantly. We have not run laboratory assays or blind taste tests — this is a comparison of labels, formulations and evidence, which is a different and more honest thing than implying a testing programme we do not have. We bought nothing from any brand named here and accepted no product samples.

1. Minome GLP-1 Foundation — best for GLP-1 users specifically

Foundation is a 10 g scoop containing 5,000 mg of creatine monohydrate — the full dose, stated plainly on the label — with 1,000 mg of sodium from sea salt, 200 mg of potassium and 60 mg of magnesium malate, sweetened with stevia and mixed into 6–8 oz of water once a day.

The electrolyte half of that is not a token inclusion. LMNT, the product that made high-sodium electrolytes a category, is 1,000 mg sodium, 200 mg potassium and 60 mg magnesium a serving — the same three numbers, at roughly $1.50 a stick or about $45 a month for thirty. Minome is selling that profile plus 5 g of creatine for $39.99. On the arithmetic alone that is the strongest value proposition in its range.

The case for paying more than generic-powder money is the electrolyte half. People eating significantly less food take in significantly less sodium, and the symptoms — dizziness standing up, cramp in the night, sessions that feel unaccountably heavy — get blamed on the medication when they are frequently a salt and water problem. A product that fixes both in one scoop is a reasonable trade for the premium, and it removes a step from a routine that is already crowded with them.

Minome's own customer surveys report 90% fewer muscle cramps and 92% steadier energy within two weeks. Those are company-run surveys rather than trials. What is verifiable from the label is the dose, which is correct, and the third-party testing programme covering heavy metals, ingredient assay and fill weight. $39.99 a month on subscription.

“Five grams, every day, forever. There is no clever version of this and no reason to cycle it.”Camille Duarte, CSCS

2. Thorne Creatine — best on purity

Thorne is what people buy when they want the question of quality closed. It is Creapure — the German-manufactured monohydrate that quality comparisons treat as the reference material — micronized so it disperses instead of sinking, and carrying NSF Certified for Sport, the certification that matters if you are ever drug-tested and a decent proxy for manufacturing rigour if you are not.

Roughly $44 a tub, about $0.49 a day. That is three to five times what Optimum Nutrition charges for the same molecule, and you should be clear about what the premium buys: certification and sourcing, not a better creatine.

It contains no electrolytes, so on a GLP-1 you will need to solve the sodium question separately — see our electrolyte ranking.

3. Optimum Nutrition Micronized Creatine — best on price

Around $28 for a tub running to a hundred-plus servings, about $0.27 a day. It dissolves adequately in warm liquid, poorly in cold, and tastes of very little — which is the entire review.

One thing to check rather than assume: Optimum Nutrition has at points sourced Creapure and at points not, and the label has changed. If the source material matters to you, read the current packaging rather than an old review.

This is the correct pick if you are already handling electrolytes — if you salt food deliberately, use LMNT or similar, or eat enough volume that it is not an issue.

4. Gummies and capsules — best for compliance and travel

The honest problem with creatine is that people stop taking it. If a gummy is the difference between five grams a day and none, the gummy wins.

Read the panel carefully, though. Many creatine gummies deliver 1–2 g per serving and expect you to take four or five, and some have been found to contain considerably less creatine than claimed — it degrades in moist, warm formats. Work out the cost per actual 5 g before you commit.

Capsules are the more reliable version of the same idea and the better travel format: five grams is five or six capsules, which is the argument against them at home and the argument for them in a wash bag. Expect to pay two to three times the powder price per gram.

What the GLP-1 bundles leave out

This is the most useful thing in the article, so it gets its own heading. The two best-distributed GLP-1 supplement bundles do not contain creatine.

Thorne's GLP-1 Support Stack is Basic Nutrients 2/Day, Complete Biotic, Amino Complex and a variety pack of Daily Electrolytes. Nature Made's GLP-1 Companion Health Pack is thirty daily sachets covering 22 nutrients — a multivitamin, magnesium, B12, calcium and D3. Both are reasonable products from serious manufacturers. Neither includes the one supplement with the best evidence for protecting muscle during weight loss.

If you buy either, buy creatine alongside it. Our travel and storage kit covers what else is worth having.

Does creatine make you gain weight on a GLP-1?

Creatine pulls a small amount of water into muscle cells, which typically shows up as one to two kilograms on the scale in the first few weeks. It is intramuscular water, not fat, and it does not slow fat loss.

This is worth knowing in advance, because on a GLP-1 the scale is doing a lot of emotional work. A stall that coincides with starting creatine is usually not a stall. Judge the first month by how the sessions feel and how clothes fit rather than by the number — and see our guide to reading a genuine plateau if it persists past six weeks.