Quick answer
- The creatine claims are the same in the UK and the EU. Great Britain rejected a claim for brain function in 2024: the evidence did not show that 3 g a day improves cognitive function.
- Buy creatine monohydrate. "Advanced" forms such as HCl or buffered creatine have not been shown to work better.
- The authorised claim needs 3 g of creatine a day. Monohydrate is about 88% creatine, so that means about 3.4 g of monohydrate.
- Creapure is a brand of monohydrate made in Germany: same compound, with documented purity testing, at a higher price.
- Take it every day, with or without a loading phase. Compare the price per 5 g serving, not per tub.
Key numbers
- Dose for the authorised claim
- 3 g creatine/day
- About 3.4 g of monohydrate.
- Usual daily dose (ISSN)
- 3–5 g/day
- Muscles saturate in about 4 weeks without loading.
- Optional loading
- ~0.3 g/kg/day for 5–7 days
- About 20 g a day for 70 kg, in four doses.
- Creatine in monohydrate
- ~88%
- Typical weight gain at the start
- 1–2 kg
- Water inside the muscle, mostly with loading.
What these terms mean: NRV upper levels (NHS, EFSA) maximum levels by country daily dose
How to choose
- Choose monohydrate (plain or micronised). Micronised mixes better but works the same.
- Check the serving size: a 3 g scoop of monohydrate gives only about 2.6 g of creatine, below the 3 g in the authorised claim.
- Look for unflavoured powder with nothing added. Capsules work, but you need several a day and pay more per gram.
- Prefer brands that publish batch purity tests or use Creapure if purity matters to you.
- Compare tub price ÷ grams × 5 to get the cost per 5 g serving. Bigger tubs are almost always cheaper per serving.
Creatine forms compared
| Form | What it is | Verdict from the evidence |
|---|---|---|
| Monohydrate | The standard form used in almost all studies | The benchmark; cheapest per gram |
| Micronised monohydrate | Monohydrate with smaller particles | Mixes better; same effect |
| Creapure | A brand of monohydrate made in Germany | Same compound, documented purity testing |
| Hydrochloride (HCl) | Creatine bound to hydrochloric acid | Few studies; no proven advantage |
| Buffered (Kre-Alkalyn) | Creatine with altered pH | A 2012 trial found no advantage over monohydrate |
What the evidence says
Creatine helps most in short, intense efforts repeated with short breaks: lifting, sprints, football, padel, HIIT. The International Society of Sports Nutrition calls monohydrate the most effective ergogenic supplement available for increasing high-intensity exercise capacity and lean mass during training. People who eat little meat or fish start with lower muscle creatine and tend to respond more.
Creatine works by filling your muscles’ stores, so timing matters less than taking it daily. Our creatine guide covers dosing and myths in detail, and creatine for women looks at the menopause and bone studies.
What the label may legally claim
Authorised claims (GB and EU registers)
- Increases physical performance in successive bursts of short-term, high-intensity exercise (3 g of creatine a day)
- Adults over 55: daily creatine can enhance the effect of resistance training on muscle strength (3 g a day, with resistance training at least 3 times a week)
Not authorised in GB or the EU
- Building muscle mass
- Burning fat
- Better memory or brain health
- Hormone or menopause benefits
How health claims work (UK & EU): health claims
Products we have checked
Label data checked by NutriMetrics for products sold in Spain and Germany. UK product checks are next. Sorted alphabetically, not ranked.
| Product | Per daily dose | Sold in | Label |
|---|---|---|---|
| Myprotein Creatina monohidrato en polvo (sin sabor)1 scoop (3 g) a day | 3 g | Spain · Germany (not yet confirmed) | Source |
Who should be careful
- Kidney disease: do not take creatine without medical advice. In healthy people no kidney damage has been found at normal doses.
- Blood tests: creatine raises blood creatinine, a kidney marker. Tell your GP you take it.
- Pregnancy and breastfeeding: talk to your GP first.
FAQ
Can creatine claim to improve memory or brain function?
No. The UK Nutrition and Health Claims Committee reviewed the evidence in 2024 and found it did not show that up to 3 g a day improves cognitive function; the claim is listed as non-authorised on the Great Britain register.
Which creatine is best?
Plain creatine monohydrate. It is the form used in almost all studies and the cheapest per gram. Creapure is the same compound with documented purity testing; HCl, buffered and other forms have no proven advantage.
How much creatine should I take a day?
3–5 g of creatine monohydrate a day, every day. The authorised claim is based on 3 g of creatine, which is about 3.4 g of monohydrate.
Do I need a loading phase?
No. Loading (about 20 g a day for 5–7 days) fills your muscles faster, but 3–5 g a day reaches the same level in about four weeks, with less stomach upset and less early water weight.
Does creatine cause hair loss?
The worry comes from a single 2009 study of 20 rugby players that measured a hormone, not hair loss. It has not been replicated.
Sources
- DHSC — Great Britain nutrition and health claims (NHC) register
- UKNHCC (2024) — Scientific opinion: creatine supplementation and improved cognitive function
- European Commission — EU Register of nutrition and health claims (creatine)
- Commission Implementing Regulation (EU) 2017/672 — creatine and resistance training in adults over 55
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. JISSN, 2017
- Jagim AR et al. A buffered form of creatine does not promote greater changes in muscle creatine content. JISSN, 2012
- NIH Office of Dietary Supplements — Dietary supplements for exercise and athletic performance
Information only, not medical advice. No product on this page is a paid placement.