Creatine monohydrate is one of the most popular supplements used by people looking to build lean muscle mass and increase strength. According to survey data, over 40% of National Collegiate Athletic Association (NCAA) athletes reported that they have used creatine.
Different Forms of Creatine
There are primarily two different forms of creatine, creatine monohydrate and creatine ethyl ester. Generally speaking creatine monohydrate is substantially cheaper than creatine ethyl ester. Creatine ethyl ester is often marketed as a more effective form of creatine due to its increase bioavailability; However, these claims do not hold up to scientific inquiry.
In a study that compared creatine monohydrate and creatine ethyl ester to placebo, both creatine monohydrate and creatine ethyl ester increase muscle levels of creatine with some evidence in the paper to suggest that creatine monohydrate may have actually been more beneficial.
Thus, it stands to reason that either creatine monohydrate or ethyl ester will work and have very similar effects with creatine monohydrate holding a very slight edge in terms of efficacy and cost per serving.