Creatine Monohydrate is ideal for individuals looking to improve muscle mass and strength, while Vitamin D3 + K2 is better suited for those seeking to enhance bone health and calcium absorption. Both supplements offer various forms and dosages to cater to individual preferences and needs. Consider third-party certifications and bioavailability enhancements when choosing a product.
| Attribute | Creatine Monohydrate | Vitamin D3 + K2 |
|---|---|---|
| Name | Creatine Monohydrate | Vitamin D3 + K2 |
| Micronization (particle size for creatine) | Micronized creatine monohydrate has a smaller particle size, about 20 times smaller than standard creatine monohydrate, leading to better water solubility and potentially better absorption. Some products are even "double micronized" for improved bioavailability. | Not available |
| Form (powder, capsules, tablets, liquid) | Creatine monohydrate is commonly available in powder, capsules, and tablet forms. | Capsules, softgels, liquid drops, and sprays. Liquid forms often use MCT oil for better absorption. |
| Dosage per serving | A typical serving size is 3-5 grams per day. Some suggest a loading phase of 20-25 grams per day (split into multiple doses) for the first few days to saturate muscle creatine stores. | Varies widely. Some products offer 2000 IU D3 + 90 mcg K2, while others provide higher doses like 5000 IU D3 + 100 mcg K2. Some products allow for adjustable dosing. |
| Third-party testing and certification (e.g., NSF, Informed-Sport) | Look for certifications such as NSF International or Informed Sport to ensure quality, purity, and safety. These certifications verify that the product has been tested for banned substances and contaminants. | Some brands undergo third-party testing. Look for certifications like NSF, GMP, or Intertek GMP. |
| Ingredients (additives, fillers, allergens) | Ideally, creatine monohydrate should have minimal additives, fillers, or artificial ingredients. Potential allergens to watch out for in supplements include gluten, soy, and dairy. Some products are tested to be free from heavy metals, yeast, and mold. | Vitamin D3 (cholecalciferol), Vitamin K2 (often as MK-7), and carrier oils like MCT oil or safflower oil. Some may contain additives, fillers, or allergens. Always check the label. Some are vegetarian friendly. |
| Vitamin D3 form (cholecalciferol vs. ergocalciferol) | There are two forms of Vitamin D: Vitamin D2 (ergocalciferol, mainly from plant sources) and Vitamin D3 (cholecalciferol). | Cholecalciferol (D3) is the preferred form. |
| Vitamin K2 form (MK-7 vs. MK-4) | Vitamin K2 exists as menaquinones (MK-n, where n = 4-13). The most common forms are MK-4 and MK-7. | Menaquinone-7 (MK-7) is a common and bioavailable form. Some may contain MK-4. |
| Bioavailability | Creatine monohydrate is considered to have high bioavailability. Micronization can further enhance its absorption. Some studies suggest that taking creatine with carbohydrates and protein may improve retention. | Liposomal forms of Vitamin D3 + K2 may offer higher bioavailability compared to standard tablets. Some liquid forms are dissolved in MCT oil to enhance absorption. |
| Price per serving | Some creatine monohydrate products can cost less than 50 cents per serving. However, the price can vary. | Ranges depending on the brand and dosage. NOW Foods Vitamin D-3 & K-2 is mentioned as a budget-friendly option at approximately $0.12 per serving. |
| Customer reviews and ratings | Not available | Reviews vary across different brands and products. |
| Brand reputation | Some brands are well-regarded and known for quality and purity. | NOW Foods, Nature Made, Nordic Naturals, Sports Research, and Thorne. |
| Synergistic ingredients (e.g., BioPerine for enhanced absorption) | Some creatine supplements include ingredients like BioPerine to enhance absorption. | Some products include magnesium and calcium. |
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| Price | Not available | Ranges depending on the brand and dosage. NOW Foods Vitamin D-3 & K-2 is mentioned as a budget-friendly option at approximately $0.12 per serving. |
| Ratings | Not available | Reviews vary across different brands and products. |