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PerformanceStrong evidence

Creatine

Also known as: creatine monohydrate

Creatine is a natural muscle compound that helps rapidly regenerate energy (ATP) during short, intense efforts. It is one of the best-researched sports supplements.

What it is used for

  • Better performance in repeated short high-intensity efforts (EFSA, from 3 g daily) – strong evidence
  • Greater strength and muscle gains with resistance training – strong evidence
  • Muscle support in older adults combined with training – moderate evidence
  • Cognition, especially with sleep loss or vegan diets – weak evidence

Forms and how they differ

monohydrate

best-researched, cheap and effective; micronised dissolves better

Creapure

label for pure monohydrate from a specific raw-material maker

creatine HCl

more soluble, smaller dose volume; superiority over monohydrate not shown

capsules

convenient but several needed for a daily dose

When to take it

Any time of day, every day including rest days; after training with a meal is practical.

Pairs well with

Carbohydrates and protein in a meal, adequate fluids.

Do not combine / separate

Avoid stacking several creatine products without totalling the dose.

Watch out for

With kidney disease use only after medical advice. Creatine can raise creatinine on blood tests, so tell your doctor you take it. Consult your doctor or pharmacist if you are pregnant, breastfeeding, have kidney or liver disease or take any medicines.

Safety

EFSA assessed an intake of 3 g per day as safe. Do not exceed the label dose.

Practical tip

Loading is not necessary – a steady daily dose saturates muscles in 3–4 weeks. The first extra kilo is usually water in the muscle.

Products containing Creatine 26

EAA – essential amino acids + CreatinepowderMusclesRecoveryEnduranceStrength
Electrolytes + CreatinepowderElectrolytesEnduranceMusclesEnergy
Creatine + beta-alanine+ beta-alanineStrengthMusclesRecoveryBrain & memory
Creatine + Collagen + GlycinepowderStrengthMusclesRecoveryBrain & memory
Creatine monohydrate (Creapure)monohydrate (Creapure)StrengthMusclesRecoveryBrain & memory
Creatine ethyl esterethyl esterStrengthMusclesRecoveryBrain & memory
Creatine hydrochloridehydrochlorideStrengthMusclesRecoveryBrain & memory
Creatine hydrochloride 3.9 ghydrochloride · 3.9 g / servingStrengthMusclesRecoveryBrain & memory
Creatine hydrochloride 3200 mghydrochloride · 3 200 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine 1500 mghydrochloride · 1 500 mg / capsuleStrengthMusclesRecoveryBrain & memory
Creatine 5 gmonohydrate Creapure · 5 g / servingStrengthMusclesRecoveryBrain & memory
Creatine monohydrate 1000 mgmonohydrate · 1 000 mg / tabletStrengthMusclesRecoveryBrain & memory
Creatine monohydrate 1500 mgmonohydrate · 1 500 mg / tabletStrengthMusclesRecoveryBrain & memory
Creatine monohydrate + dextrose 3410 mgmonohydrate + dextrose · 3 410 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine monohydrate + calcium HMB 3410 mgmonohydrate + calcium HMB · 3 410 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine monohydrate + taurine + B6 3400 mgmonohydrate + taurine + B6 · 3 400 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine monohydrate 3000 mgmonohydrate · 3 000 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine monohydrate 5 gmonohydrate · 5 g / servingStrengthMusclesRecoveryBrain & memory
Creatine 875 mgmonohydrate · 875 mg / capsuleStrengthMusclesRecoveryBrain & memory
Creatine monohydrate (Creapure) 3250 mgmonohydrate (Creapure) · 3 250 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine 5 gmicronized monohydrate · 5 g / servingStrengthMusclesRecoveryBrain & memory
CreatinebufferedStrengthMusclesRecoveryBrain & memory
Creatine pH-buffered monohydrate (Kre-Alkalyn) 1500 mgpH-buffered monohydrate (Kre-Alkalyn) · 1 500 mg / servingStrengthMusclesRecoveryBrain & memory
Creatine pyruvate 4 gpyruvate · 4 g / servingStrengthMusclesRecoveryBrain & memory
Creatine micronized monohydratemicronized monohydrateStrengthMusclesRecoveryBrain & memory
Creatine tri-creatine malate 3 gtri-creatine malate · 3 g / servingStrengthMusclesRecoveryBrain & memory
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Creatine with others

Which supplements do you actually need?

Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.

Learn about Fénix Methode

From the same group

AmylopectinModerate evidenceBeta-alanineStrong evidenceBHB ketonesWeak evidenceCaffeineStrong evidenceD-aspartic acidWeak evidenceDamianaWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.