Why Won't My Creatine Dissolve? The Water-Temperature Math

Creatine usually won't dissolve because there's too little liquid for its temperature. Creatine monohydrate only dissolves to about 14 g per litre at room temperature, so a 5 g scoop needs around 360 mL (12 oz) of room-temperature water, and more than twice that in ice water. Warmer liquid, more liquid, finer particles and a good stir all fix it.

How much water does creatine need to dissolve?

Creatine monohydrate's solubility rises sharply with temperature: about 6 g/L at 4°C, 14 g/L at 20°C and 34 g/L at 50°C (Jäger et al., 2011). Divide a 5 g serving by those numbers and you get the minimum liquid needed:

Water temperature	Solubility	Minimum water for 5 g	For 3 g
Ice-cold (4°C)	~6 g/L	~830 mL / 28 oz	~500 mL / 17 oz
Room temp (20°C)	~14 g/L	~360 mL / 12 oz	~215 mL / 7 oz
Warm tap (50°C)	~34 g/L	~150 mL / 5 oz	~90 mL / 3 oz

Volumes are our own arithmetic from the published solubility figures and are rounded.

That's why a scoop of creatine in an 8 oz glass of cold water always leaves sand at the bottom. The water is full; it physically can't hold any more.

Is undissolved creatine a problem?

Not for effectiveness. If you drink the gritty bit at the bottom, you still get the creatine; your stomach dissolves it. The problems are practical: a sandy texture, creatine stuck in the bottle, and in some people, stomach discomfort from a gulp of undissolved powder. Undissolved creatine doesn't mean your product is fake or low quality.

Does micronized creatine dissolve better?

Micronized creatine is regular creatine monohydrate milled into much smaller particles. Smaller particles have more surface area, so they dissolve faster and stay suspended longer. They don't raise the maximum amount of creatine that can dissolve in a given volume of water, though. That limit is set by temperature. So micronized creatine plus warm liquid is the combination that truly "disappears." Micronized creatine in a small glass of ice water will still leave some sediment.

Does creatine dissolve in coffee, juice or protein shakes?

• Hot coffee or tea: dissolves easily, because the high temperature raises solubility. It's stable for the few minutes it takes to drink (Jäger et al., 2011). See can you put creatine in coffee?
• Juice: about the same as water at that temperature. Don't mix it and leave it for days, since acidic liquids speed up creatine's breakdown over time.
• Protein shakes: the thickness hides the grit, so this is a good option if you don't mind a shake.
• Clear protein drinks: use 12–16 oz and stir well. Unflavored micronized creatine vanishes into a Protein Hydrator.

5 ways to make creatine dissolve

1. Use warm liquid first. Dissolve creatine in 3–4 oz of warm water, then top up with cold water or ice.
2. Use enough liquid. Aim for at least 12 oz for a 5 g serving at room temperature.
3. Add the powder to liquid, not liquid to powder. This stops clumps forming at the bottom.
4. Stir for 15–20 seconds. Dissolving takes time; don't drink immediately.
5. Choose micronized creatine if texture bothers you.

Why creatine hardens in the tub

Creatine can absorb moisture from the air, so a tub that's opened daily in a humid kitchen (or scooped with a damp spoon) can clump or harden. It's still usable; break it up. Single-serve packets avoid this because each dose stays sealed until you use it.

Our take

We print "Rip. Pour. Vanish." on our MicroClear Creatine Stick Packs because that's how they behave in warm water or coffee. That's also why the packet says mix with warm water: it's the physics above. Each packet holds 5 g of unflavored, micronized creatine monohydrate and nothing else. If you'd rather scoop, Jive Creatine Monohydrate is the same creatine in a tub.

FAQ

Is it bad if creatine doesn't dissolve completely?

No. You'll still absorb it if you drink the sediment. Swirl and finish the glass.

Does hot water destroy creatine?

Not over minutes. Breakdown to creatinine happens over days in solution, faster in acidic conditions.

Can I dry-scoop creatine?

People do, but it's unpleasant and a choking risk. Mixing it with liquid is easier and safer.

Sources

• Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369–1383. PMC3080578
• Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z

About the author: Gevin Rai is the founder of Jive Nutrition. He started Jive after watching his wife struggle to finish thick protein shakes, and now makes clear protein and easy-mixing creatine. This article is for general education and isn't medical advice.