If there’s one supplement I won’t stop talking about as both a dietitian and a consumer, it’s creatine. And while creatine has long been a staple in pre-workout supplements, now you’ll find it in everything from collagen supplements to greens powders to electrolyte mixes. Usually called creatine combo or creatine plus supplements, you’ll also find plenty of influencers raving about them right now.
But are they actually any good and worth taking? Creatine has earned the well-deserved hype as one of the safest, best-researched supplements for improving exercise performance, according to the International Society of Sports Nutrition (ISSN). When paired with resistance training, creatine can also support muscle growth, so I get the appeal of creatine combo supplements.
Instead of mixing several powders and remembering multiple supplements, you can get creatine alongside other ingredients you already take. And fewer supplement tubs cluttering your pantry? A creatine-and-collagen powder could be a good fit if you already take both supplements, while an electrolyte blend with creatine might make sense if you regularly use a hydration mix.
Greens powders and post-workout supplements are other options, depending on your routine and goals. Not every combination provides enough creatine to replace a stand-alone supplement. Creatine combo supplements can absolutely be worth trying, especially if they simplify your routine.
But convenience alone doesn’t make a product a good buy. At the bottom of this story, you’ll find some recommended creatine combo supplements and pertinent info on them, plus lots more info about what to look for when adding one to your supplement stack. According to the ISSN, 3 to 5 grams of creatine monohydrate daily is a well-researched dose for improving strength and exercise performance in most healthy adults, and creatine monohydrate is the most extensively studied form.
Some combination supplements provide less than that amount, so check the Supplement Facts label rather than assuming you’re getting an effective dose. For instance, Vital Proteins Advanced Collagen Peptides + Creatine provides 10 grams of collagen and 5 grams of creatine, meeting the recommended creatine dose. However, Ancient Nutrition’s blend lists 5.5 grams total of creatine and collagen on its Supplement Facts label, without breaking down how much of each you’re getting.
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