Dorian Yates The Creatine

Mixed creatine forms· evidence: Limited

Some products mix several types of creatine, such as citrate, pyruvate, malate, magnesium chelate, ethyl ester or alpha-ketoglutarate, often under a branded blend name. The idea is that each form adds something, but there is no good evidence that a mix works better than the same amount of plain creatine monohydrate. One form, creatine ethyl ester, did worse than monohydrate in a controlled study because more of it broke down before reaching the muscle.

The main practical problem is that blends often do not say how much actual creatine you get, which makes it hard to check you reach 3 g a day.

Typical dose: Enough to provide 3 g of creatine a day; check the label

Safety: Same general precautions as creatine monohydrate. Speak to your GP first if you have a kidney condition.

Research we looked at:
Jäger R et al. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40:1369–1383.
Spillane M et al. (2009). The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr 6:6.

Beta-alanine· evidence: Moderate

Beta-alanine raises carnosine levels in muscle, which helps buffer acid during hard effort. Reviews of the research find a small benefit in high-intensity efforts lasting roughly one to four minutes, such as hard intervals or rowing sprints. It does little for single heavy lifts or for long, steady exercise.

It works by building up over weeks, so it needs about 3–6 g a day for at least two to four weeks. Many combined products contain far less than that. There is no authorised health claim for beta-alanine.

Typical dose: 3.2–6.4 g a day, split into smaller doses, for at least 2–4 weeks

Safety: Commonly causes a harmless tingling or pins-and-needles feeling on the skin (paraesthesia), which is stronger with larger single doses.

Research we looked at:
Trexler ET et al. (2015). International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr 12:30.

Taurine· evidence: Limited

Taurine is an amino acid found naturally in meat and fish, and commonly added to energy and sports drinks. A review of the research found a small possible benefit for endurance performance, but the studies were small and varied. There is no good evidence that taurine adds anything to creatine for strength or muscle.

There is no authorised health claim for taurine.

Typical dose: Studies have mostly used 1–6 g a day

Safety: Generally well tolerated at the amounts used in supplements.

Research we looked at:
Waldron M et al. (2018). The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med 48:1247–1253.

Rated well on Amazon UK. Buyers most often mention good taste and quality, and some say it does what it promises. One buyer noted it is a little more expensive than other creatines, and one received a damaged tub.

Our own summary of the Amazon UK listing for this product (about 70 ratings), read 9 October 2026. These are not SupplementHQ customer reviews, and we include the complaints as well as the praise.