Our survey analysis and focus group discussion with functional health coaches from America and Great Britain will help you answer the best combination of creatine stack that gives you laser-focused benefits to enhance your strength, muscle building and endurance.
We shall deep-dive into the best supplement combinations to maximize creatine’s effectiveness, categorized by functional use.
Creatine monohydrate has been studied for over 30 years, and the International Society of Sports Nutrition recognizes creatine as one of the safest and most effective performance-enhancing supplements.
Both creatine monohydrate and creatine nitrate are both often viewed as a staple in sports performance and bodybuilding that helps to improve athletic performance, building and sustaining muscle growth, and promote faster recovery from training.
However, creatine supplements sometimes are viewed as unnecessary as creatine can be sourced from food such as red meat, salmon, pumpkin seeds, pork, diary and other creatine-rich foods. It is reported that an average young male weighing 70 kilograms (kg) has a creatine of around 120 to 140g. But you may have (or at least led to believe) creatine deficiency due to depression, aging, diabetes or muscle atrophy that requires creatine supplements to optimize your creatine levels.
That said, supplements like creatine gummies offer a convenient and tasty way to support your creatine intake—especially for those who struggle with powders or capsules. Many people choose to shop for creatine gummies to find an option that fits seamlessly into their daily routine and keeps their supplementation consistent without the hassle.
Creatine is best taken with adaptogenic or anabolic herbs such as Tongkat Ali for compounded benefits on muscle strength and endurance.
“If you have naturally high levels of creatine in your body from naturally-sourced creatine such as fish or read meat, then taking creatine supplements may not give you any marginal benefits or improvements in your athletic performance” said a former GNC certified nutritionist from New York.
The recent development of creatine nitrate (i.e a newer form of creatine) that is more soluble than creatine monohydrate may offer an effective (or potent) solution to increase muscle creatine levels in our body, but studies are rather limited when subjected to various external conditions such as age, lifestyle and pre-existing medical conditions.
Despite numerous health claims, health experts from Medical News Today further concluded that “creatine has not been shown to be effective for all kinds of sport”. Whats more worrying is that creatine may cause muscles to draw water from the rest of your body and taking too much creatine can also cause stomach pain, nausea, diarrhea, and muscle cramping.
Despite the drawbacks, combining creatine with other supplements may enhance its synergistic benefits particularly to optimize muscle retention (or growth), endurance, stamina and recovery. According to several athletes and sports communities that we talked to, most athletes take an average of 5 types of supplements, vitamins and minerals in addition to creatine alone.
It is common and relatively safe to take creatine with other adaptogenic and anabolic supplements such as Tongkat Ali for optimal muscle and strength performance through metabolic and hormonal response mechanism.
Yes, there are better ways to consume creatine by mixing it with the right supplements. According to functional health coaches, you can pair creatine with whey protein, BCAA and Tongkat Ali for muscle building, creatine with Tongkat Ali coffee (caffeine) for a pre-workout energy boost, and carbohydrates from whole food (eg: eggs, rice or pasta) to improve creatine absorption. Alternatively, creatine and Tongkat Ali combo is seen as the go-to supplement stack for high-miler athletes (ultramarathon runners), elevating endurance, stamina and overall strength.
Now lets look at how best you can use creatine by combining it with other dietary supplements that gives you added benefits or to enhance your health goals.
Best Mix: Creatine + Protein + Tongkat Ali
Creatine boosts ATP production, leading to better muscle performance and faster recovery. Adding Tongkat Ali (Eurycoma Longifolia) root extract with creatine helps boost ATP production further at the cellular function level while plant-based protein (eg: whey) ensures sufficient amino acid supply for muscle repair and growth for bodybuilders and weightlifters. According Medical News Today, both creatine and protein powder are “supplements that can be used both before and after exercises”.
Additionally, Tongkat Ali extract contains natural crude protein at 30% and glycosaponin at 40% which help hormonal regulation support as a natural testosterone booster, enhancing muscle-building activities when paired with creatine and protein powder – supporting both lean muscle development and preventing muscle atrophy that gives added benefit for bodybuilders and weightlifters.
According to Reddit users and functional health coaches in the US & UK, get the best creatine supplements (from creatine monohydrates) and mix it well with whey protein and standardized Tongkat Ali powder extract (or capsule) as a post-workout drink.
Isolated studies thus far have supported the benefits of creatine, protein powder and Tongkat Ali on muscle mass including lean muscle development in both human clinical trials and in-vitro research, although the efficacy is not properly established due to limited sample size used in those studies.
Dosage Recommendation:
What to look out for:
Best Mix: Creatine + Beta-Alanine + Tongkat Ali+ Electrolytes
Creatine is often taken to promote higher energy production while beta-alanine reduces muscle fatigue by buffering lactic acid buildup. You may mix creatine with beta-alanine and electrolytes (sodium, potassium, magnesium) to support hydration and prevent cramps during prolonged endurance race or high-intensity exercises. Adding Tongkat Ali (Eurycoma Longifolia) to the creatine and beta-alanine mix also helps as the herb is known to support the function of mitochondria and aids ATP production at the cell level, i.e the energy factories within our cells, which is supported by small amounts of potassium, magnesium and calcium found in Tongkat Ali root extract.
Tongkat Ali is usually added to creatine and beta-alanine if you want optimal hormonal support to prevent hypogonadism that is known to affect chronic endurance athletes” said Sara Johnson, a certified nutritionist in Florida. She adds that most athletes take energy-type supplement support that boost strength during marathon and the creatine and Tongkat Ali combo really help sustain peak energy performance, preventing early onset of muscle fatigue that can happen when your hormonal balance is compromised due to stress-induced endurance races (eg: ironman, endurance cycling or running).
In fact, creatine, beta-alanine and Tongkat Ali combination are considered as safe for endurance runners, or endurance athletes when used in moderate quantities or short-term (eg: during marathon races). This creatine stack is the ultimate high-performing power booster as your muscle require an optimal hormonal support in your blood stream throughout long-distance races.
Dosage Recommendation:
What to look out for:
Best Mix: Creatine + Tongkat Ali + Ashwagandha
Creatine and Tongkat Ali are two main supplements for strength that are popular amongst powerlifters, cross fitters and athletes who demand optimal testosterone levels that aids in peak power output, muscle strength and muscle retention. By elevating ATP and testosterone production, both creatine, Tongkat Ali and Ashwagandha are believed to be a potent adaptogenic supplement stack that helps reduce cortisol levels, boost testosterone and improve athlete’s recovery when exposed to daily training. You may use it as a long-term and short-term supplement for your strength training with expected gains after five to six weeks of daily use in moderate doses.
Functional experts however advised against using Ashwagandha in high doses when combined with creatine due to the negative adverse effects on emotions and cognitive function. The proven supplement stack that works for most athletes are creatine and Tongkat Ali for optimal and immediate strength gains, which are typically used as a pre-workout supplement.
Dosage Recommendation:
What to look out for:
Best Mix: Creatine + Tongkat Ali + Citrulline Malate
Creatine may provide explosive power for athletes and this is attributed mainly on the increased muscle strength when consumed daily over a longer term of more than five weeks, while adding Tongkat Ali coffee (which has caffeine) or Tongkat Ali capsules may add to the energy boost that helps muscle growth and strength. In addition, combining creatine with citrulline malate with small quantity of Tongkat Ali (Eurycoma Longifolia) may enhance nitric oxide (NO) production, enhancing oxygen blood flow and delaying muscle fatigue – both are helpful to sprinting performance.
“Adding 600mg of Tongkat Ali standardized extract helps reduce my sprint time by 20% after six weeks”, said Khadafi Javeed, a professional British sprinter who takes creatine as part of his daily sports supplement. The 22-year-old athlete have been switching to a potent Tongkat Ali standardized hot water extract to complement his creatine daily intake.
This potent combination of creatine, Tongkat Ali and citrulline malate is believed to help not just sprinters but those involved in high intensity sports / exercises that require a short-burst of energy. Improving peak aerobic output performance can be also supplemented by long term daily use of creatine, tongkat ali root extract and adding citrulline malate in your weekly off/on cycle.
Dosage Recommendation:
What to look out for:
Best Mix: Creatine + Omega-3 + BCAAs + Tongkat Ali
Creatine and Omega-3 fatty acids is regarded one of the best supplement stack to reduce inflammation and improve joint health, while adding BCAAs (Branched-Chain Amino Acids) together with creatine and Tongkat Ali (Eurycoma Longifolia) support faster muscle repair and reduce inflammation even furthre.
Omega-3 fatty acids, BCAAs (Branched-Chain Amino Acids) and Tongkat Ali are reported to bring greater benefits to athletes for post-exercise recovery, and their effectiveness is backed by scientific research in the last decade.
Omega-3s, primarily EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) and Tongkat Ali root extract are known for their anti-inflammatory properties. Studies suggest that Omega-3 supplementation may reduce exercise-induced muscle soreness and improve joint mobility, particularly in athletes engaged in high-impact sports or strength training.
Meanwhile, adding Tongkat Ali with creatine and BCAA help to elevate post-recovery testosterone levels. Tongkat Ali contains eurypeptides (polypeptides consisting of chain of amino acids) and together with its anti-inflammatory properties are reported to help faster muscle recovery when paired with creatine, Omega-3 fish oil and BCAA.
On the other hand, BCAAs contains Leucine, Isoleucine, and Valine—essential amino acids that play a crucial role in muscle protein synthesis (MPS) and reducing delayed onset muscle soreness (DOMS) after intense workouts. These complement greatly when paired with creatine and Tongkat Ali for optimal muscle recovery support if you are training more than 5 days a week, especially in older adults above 40. This reduces injuries and you are able to bounce back for your marathon training or other activities in no time.
Dosage Recommendation:
What to look out for:
Choosing the right creatine combination depends on your fitness goals. Whether you’re aiming for muscle growth, endurance, strength, power, or recovery, stacking creatine with BCAA, Tongkat Ali and Omega-3 can maximize your health and athletic performance over short-term and long-term.
Among all these combinations, adding Tongkat Ali to your creatine supplement stands out as a powerful and effective addition for those looking to enhance testosterone, muscle growth, strength, and recovery naturally. This potent combination complements creatine by enhancing creatine’s effectiveness at the mitochondria (cellular) level, which in turn promotes stronger tissues that contribute to a significantly greater muscle strength and endurance.
Users are advised to consult health professional before combining creatine supplements with other herbs, minerals and vitamins to avoid unnecessary complications to the liver, kidneys, heart and adverse side effects. Make sure to follow proper dosages, always start with a lower dose and pair them with a balanced diet and training routine for the best health outcomes!
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
