Creatine
Creatine monohydrate in powder, capsules and gummies. We explain which format fits your routine, why monohydrate is the form with most research behind it, and how a steady 3 to 5 g a day works on training and rest days.Read more →
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How creatine works and which format fits your routine
What creatine does in the body
Creatine is a compound your body makes from three amino acids. You also get small amounts from red meat and fish. Around 95% of it is stored in your muscles, where it helps rebuild ATP, the energy your muscles use for short, hard efforts. A supplement tops up those stores, which is why it sits alongside our wider range of sports nutrition. The authorised wording in Great Britain is precise: creatine increases physical performance in successive bursts of short-term, high intensity exercise, with a daily intake of 3 g. A second authorised claim covers adults over 55: daily creatine consumption can enhance the effect of resistance training on muscle strength.
The format changes the habit, not the molecule
Nearly every product on this page is built on creatine monohydrate. Powder costs least per serving and mixes into water or a shake, so it is easy to take with protein after training. Micronised powder is milled finer, so it dissolves with less grit. That is a texture difference, not a performance one. Capsules and tablets skip the scoop, handy when you travel, though you often need three to six to reach 3 g. Gummies are the simplest daily habit and usually cost most per gram, so check how many count as one serving.
- Creatine per serving: 3 g or more, stated clearly on the label.
- Ingredient list: pure monohydrate needs no sugars or bulking agents.
- Cost per serving: creatine is a daily habit, so price per gram matters more than tub size.
How we choose the creatine on this page
We stock what the evidence supports: creatine monohydrate as the base, in servings that genuinely reach 3 g or more. Monohydrate sourced as Creapure is here for people who want documented purity, and we say plainly that it is the same molecule as standard monohydrate, at a higher price. We are careful with creatine HCl, ethyl ester and ten-in-one blends, because none has shown a clear advantage over monohydrate. Blends earn a place only when the added ingredients have their own reason to be there. Every product passes our compliance team, we test batches ourselves and independent labs spot-check them. Read how we select brands and products.
Who it suits and what to expect
Creatine fits people who lift, sprint, play team sports or train in short intervals, and it is used by women as much as by men. Adults over 55 doing resistance training three times a week are the second group with an authorised claim behind them, which makes it relevant well beyond building muscle mass. Consistency counts more than timing: take it every day, training or not. Muscle stores fill over roughly three to four weeks on 3 to 5 g a day, so judge it by your lifts across a month rather than one session. Early on, some people carry one or two kilos more water in the muscle. That is part of how creatine works, not fat gain, and it settles.
Frequently asked questions
Creatine is a natural compound made from three amino acids. Your body produces some itself, and you take in more through red meat and fish. Most of it is stored in muscle, where it helps recycle ATP, the fast energy used in short, intense efforts. In Great Britain one authorised claim applies: creatine increases physical performance in successive bursts of short-term, high intensity exercise, at 3 g a day. So it suits lifting, sprints and interval work rather than long, steady endurance.
For almost everyone, monohydrate. It is the form used in most research and the cheapest per gram. The rest is about how you prefer to take it.
| Format | Base | Practical note |
|---|---|---|
| Powder | Monohydrate | Lowest cost per serving |
| Micronised powder | Monohydrate | Dissolves more easily |
| Capsules, tablets | Monohydrate | No scoop, several per dose |
| Gummies | Monohydrate | Easy habit, higher cost |
| Creapure | Monohydrate | Documented purity, pricier |
| HCl, ethyl ester | Other salts | Little comparative research |
The authorised claims are tied to specific amounts, which makes them a useful reference point. Most products give 3 to 5 g per serving.
| Authorised claim | Who | Daily creatine |
|---|---|---|
| Physical performance in short, intense bursts | Adults doing high intensity exercise | 3 g |
| Effect of resistance training on muscle strength | Adults over 55, training three times a week | 3 g |
No, it is optional. Loading means taking around 20 g a day, split into four servings, for five to seven days, then dropping to 3 to 5 g. It fills muscle stores in about a week. Taking 3 to 5 g from day one reaches the same level, it just takes roughly three to four weeks. Loading is more likely to cause stomach discomfort and early water weight, so many people skip it and simply stay consistent.
Whenever you will remember it. Creatine works by keeping your muscle stores topped up, so the daily total matters more than the exact hour. Many people take it with a meal or with their post-training shake, mainly because that is an easy anchor for the habit. Take it on rest days too, since stores drop slowly when you stop. If powder feels rough on an empty stomach, take it with food and enough fluid.
Some people gain one to two kilos in the first weeks. That is water held inside the muscle cell, not fat, and it is part of how creatine works. High loading doses make it more noticeable, so a steady 3 to 5 g a day is gentler. Stomach discomfort usually comes from taking a large amount at once or with too little fluid. Splitting the dose or taking it with a meal normally solves it.
Creatine monohydrate in supplements is produced synthetically, not from animal tissue, so the powder itself is normally suitable. Two things still need checking: the capsule shell, which can be gelatine, and added ingredients in flavoured blends or gummies. Vegetarians and vegans tend to start from lower muscle stores, because meat and fish are the main dietary sources, so a daily supplement can make a clear difference. Our product pages state the dietary suitability per item.
You do not need to. Creatine works on its own at 3 to 5 g a day. It combines sensibly with protein after training, since both support the same routine, and some people who train hard or in heat prefer to add electrolyte drinks for fluid balance. Be wary of blends where creatine is one small part of a long ingredient list. Check the label for the actual grams of creatine per serving before you compare prices.
We cannot claim that, and we would rather explain why. Research on creatine and the brain is active and interesting, but in 2024 the European food safety authority assessed an application for a cognitive claim and concluded the evidence did not show cause and effect in healthy adults. The Great Britain register therefore lists creatine cognition wording as non-authorised. What stands is the performance claim in short, intense exercise, and the muscle strength claim for adults over 55.
