Creatine Supplements

Which type of creatine is best?

Creatine monohydrate is the form with the most evidence behind it, and for most healthy adults it's the sensible starting point. A 2022 critical review of creatine and related compounds concluded that monohydrate remains the only source of creatine with substantial evidence for its bioavailability, efficacy and safety.

That doesn't make every other product a bad buy, but it does mean a higher price or a newer form isn't evidence of better results on its own. Micronised creatine monohydrate is still monohydrate, just milled into finer particles. If you want the detail on every form, our guide to creatine monohydrate vs other types goes through them one by one.

How do you compare creatine on value?

Divide the price by the number of servings, then check how many grams of creatine each serving actually contains. Two tubs at the same price can work out very differently once you account for serving size and format.

Building CreatineHQ, our specialist creatine store, alongside SupplementHQ has meant comparing a lot of creatine from a retail and sourcing point of view. "Comparing creatine isn't as simple as the price on the packaging," says Andy Arshad, who runs SupplementHQ. "Monohydrate, Creapure®, capsules, gummies, flavoured powders and blends all come in different pack sizes and serving formats. When we evaluate products and suppliers, we look at the creatine per serving, the number of servings and the formulation, not just the headline price."

That's why we'd rather show you what you're buying and how products differ than repeat a manufacturer's description and a price.

How much creatine should a product contain per serving?

Look for around 3–5 g of creatine per serving, which is the range research uses as a physiologically effective dose. The review describes both a short loading phase of 5 g four times a day for 5–7 days and a steady 3–5 g a day over around a month as ways to raise muscle creatine, according to the same 2022 review.

Check the label for grams of creatine per serving rather than grams of product, because flavoured powders, blends and gummies include other ingredients. Our creatine guide covers dosing in more detail.

Is creatine HCl better than monohydrate?

There's no good evidence that it is. The 2022 review found no evidence that creatine HCl is absorbed more effectively than monohydrate in humans, and judged claims that it's more effective or safer to be unsupported.

Some people choose HCl because it dissolves more readily in water or suits them better, and that's a reasonable personal preference. We stock it in HCl & other forms, but better solubility doesn't automatically mean better results.

What is Creapure®, and is it worth paying more for?

Creapure® is a branded creatine monohydrate produced in Germany by Alzchem, sold with a quality seal you can check against the manufacturer's partner list. It's the same ingredient as standard monohydrate, so what you're paying extra for is a named, traceable source rather than a different kind of creatine.

If knowing exactly where your creatine was made matters to you, the premium can be worth it. If you're comparing on value alone, compare cost per serving against a standard monohydrate first. Browse Creapure® creatine.

Powder, capsules, tablets or gummies: which format should you choose?

Choose the format you'll actually take every day, then compare grams of creatine per serving and cost per serving. Powder is usually the most flexible, while capsules, tablets and gummies trade some value for convenience.

With capsules and tablets, check how many you need to reach a full serving, as it's often several. With gummies, check the grams of creatine per gummy and per serving on the label rather than assuming. Shop creatine capsules & tablets or creatine gummies.

Is creatine suitable for women?

Creatine monohydrate isn't a men's product, and the same things matter whoever's buying it: the form and the grams per serving. We list creatine for women separately because many people search for it that way, but a "for women" label doesn't change the ingredient.

If you're pregnant or breastfeeding, speak to your GP or pharmacist before taking any supplement.

Is creatine vegan?

Creatine monohydrate is usually made by chemical synthesis from compounds such as sarcosine and cyanamide rather than extracted from meat, but capsules, gummies and flavourings can contain animal-derived ingredients. Only treat a product as vegan if it carries a vegan certification or the brand states it clearly.

Dietary creatine comes mainly from red meat and fish, and the 2022 review notes that muscle creatine levels are typically lower in people following a vegan diet.

Is creatine safe?

The 2022 review concluded there is substantial evidence supporting the safety of creatine monohydrate at the doses used in studies. The review notes that the only side effect reported was weight gain.

If you have a kidney or liver condition, take prescription medication, or are pregnant or breastfeeding, speak to your GP or pharmacist first. We're a retailer, not a healthcare provider, and we don't tell you what to take.

What can creatine claim to do?

In the UK, what a supplement can say it does is set by law. The authorised claim for creatine is that it increases physical performance in successive bursts of short-term, high intensity exercise, with a daily intake of 3 g.

That's why you won't see us describe creatine with bigger promises. If a product page elsewhere claims much more, treat it with caution.

We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice.

Written by Andy Arshad, SupplementHQ. Last reviewed 10 October 2026.