Creatine is one of the simplest supplements to buy once you know what to look for, and one of the most confusing if you start with the shelf. Powders, capsules, gummies, “HCl”, “micronised”, flavoured, unflavoured: the choice is huge, and the labels don’t always make the important bit obvious.
This guide cuts it down to three questions: which type to buy, how much to take and whether it suits your training. It’s written for anyone who lifts, sprints or trains hard in short bursts, whatever your gender. It’s general information, not personal advice.
What creatine does (and what it doesn’t)
Creatine is a compound your body makes and that you also get from foods such as meat and fish. As a supplement, it has one authorised claim in the UK:
The authorised claim
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
That’s the claim on the GB nutrition and health claims register. It is specifically about repeated short, intense efforts: think sets in the gym, sprints, intervals or the explosive moments in team and combat sports. Be wary of any product or post that promises more than that.
Which type of creatine should you buy?
Every format below gives you creatine. What changes is the price, the convenience and how much creatine is actually in each serving. That last point matters most, because the authorised claim is based on 3g of creatine a day.
Creatine monohydrate: the default choice
Creatine monohydrate is the most widely studied form and usually the best value per serving. Unflavoured monohydrate has a single ingredient and mixes into water, juice or your protein shake. If you’re not sure what to buy, start here.
Micronised creatine
Micronised creatine is monohydrate milled into a finer powder, so it stirs in more easily and leaves less grit at the bottom of the glass. It’s the same creatine; you’re paying for texture.
Creapure®
Creapure is a branded creatine monohydrate made in Germany. Some people choose it for the traceable source. It’s still monohydrate, so dose it the same way.
Creatine HCl, ethyl ester and buffered creatine
These are creatine bound to another molecule. There’s no authorised claim that any of them works better than monohydrate, and the number on the front isn’t always the amount of creatine. For example, 4g of creatine ethyl ester supplies less than 4g of creatine. If you choose one of these, check that a daily serving gives you at least 3g of creatine itself.
Capsules, gummies and chews
Capsules and gummies suit people who hate mixing powders or want something to keep in a gym bag. You’ll usually need several per serving (often three or four), and they cost more per day. Gummies also contain sugar or sweeteners, so read the label.
Flavoured creatine and creatine blends
Flavoured powders make the daily habit easier if you don’t like the taste of plain water with powder in it. Blends add things like electrolytes or vitamins. Because flavourings take up some of the scoop, a 5g serving might give you around 4g of creatine, so check the panel.
| If you want… | Choose |
|---|---|
| The best value per day | Unflavoured creatine monohydrate powder |
| Smooth mixing, less grit | Micronised creatine |
| No scoops or shakers | Capsules or gummies with 3g per serving |
| A drink you’ll actually enjoy | Flavoured creatine |
| Plant-based | Monohydrate or capsules marked vegan on the label |
Our picks from the armoury
All in stock now. Prices are correct at the time of writing; the product page always shows the latest price and flavours.
MyProtein Creatine Monohydrate 500gUnflavoured powder · 3g per scoop£17.95
Murdered Out Creatine Monohydrate 400gUnflavoured powder · best seller£15.99
Optimum Nutrition Micronised Creatine 317gMicronised powder£22.00
Per4m Creatine 400gFlavoured or unflavoured£27.99
Applied Nutrition Creatine 3000 120 CapsCapsules · 3g per 4 caps£12.95
Applied Nutrition Creatine Gummies 80Gummies · 3g per 4 gummies£15.95
How much creatine should you take?
3g of creatine a day is the amount behind the authorised claim. Here is how to get it right:
- Check the creatine per serving, not the scoop size. A 5g scoop of flavoured powder might contain around 4g of creatine, while some unflavoured powders use a 3.4g scoop that gives exactly 3g.
- Take it every day. The claim is based on a daily intake, so consistency matters more than timing. Pick a moment you’ll remember, such as with breakfast or in your post-gym shake.
- Loading isn’t required. Some labels suggest a higher “loading” amount for the first few days. It isn’t needed for the authorised claim. Follow the directions on your product and never exceed the stated daily intake.
- Weigh it for accuracy. Scoops vary. A cheap kitchen scale takes the guesswork out of 3g.
Cost per day, worked out
Divide the price by the number of 3g servings of creatine in the pack. Plain monohydrate tends to win: the 500g MyProtein Creatine Monohydrate gives 147 servings of 3g, about 12p a day, while capsules and gummies are usually somewhere between 40p and 80p a day for the same 3g.
Who does creatine suit?
Creatine suits adults whose training includes repeated short bursts of high-intensity effort, for example:
- Strength training, powerlifting and bodybuilding
- Sprinting, interval sessions and circuit classes
- Hybrid and functional fitness, such as Hyrox and CrossFit-style training
- Team and combat sports: football, rugby, hockey, boxing and martial arts
Creatine isn’t a men’s supplement. The authorised claim applies to adults whatever their gender, and the dose is the same for everyone: 3g a day. Women don’t need a special “for women” creatine; a standard monohydrate does the same job.
If your training is mostly long, steady cardio, creatine is less relevant, because the claim relates to short, high-intensity bursts.
Before you start
Creatine supplements are for adults. They are not suitable for children, or during pregnancy or breastfeeding. If you have a medical condition or take any medication, seek professional advice before use. Don’t exceed the recommended daily intake on the label. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
Five label checks before you buy
- Creatine per serving: look for 3g of creatine a day, not just “5g scoop”.
- Form: monohydrate is the simplest and usually the cheapest per day.
- Servings per pack: use it to work out the real cost per day.
- Other ingredients: flavours, sweeteners, sugars and allergens.
- Testing marks: if you compete in tested sport, look for batch testing such as Informed Sport.
Frequently asked questions
When is the best time to take creatine?
There’s no authorised claim about timing. What matters is taking 3g every day, so choose whatever time makes it a habit.
Do I need to cycle creatine?
Product labels don’t usually ask you to cycle it. Follow the directions on your product and don’t exceed the recommended daily intake.
Can I mix creatine with protein or pre-workout?
Many people add creatine to a protein shake for convenience. If a pre-workout or blend already contains creatine, count it towards your daily amount rather than doubling up.
Is creatine suitable for vegans?
Most creatine monohydrate is made without animal ingredients, but capsule shells and gummies vary. Check the label for a vegan mark.
Is creatine a steroid?
No. Creatine is a compound found naturally in the body and in foods such as meat and fish, sold in the UK as a food supplement.
Fuel the effort, then do the work
Creatine is a small, steady part of a routine; the training, food and sleep still do the heavy lifting. For more on building a sensible stack, read Put recovery before the stack, or build confidence under the bar with our lifting guide.
