Creatine monohydrate
Creatine is a compound the body makes from amino acids and that meat and fish also provide.
3–5 g a day.
What it is
It is stored mainly in muscle, where it recharges the fast energy used in short, intense efforts, and it is also found in the brain. The monohydrate form is the most studied.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (3 g a day) and, in adults over 55, enhances the effect of resistance training on muscle strength.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2017 | Physical performance | ISSN position stand: creatine monohydrate is the most effective supplement for increasing high-intensity exercise capacity and lean mass during training, and it is safe at the recommended doses. | Kreider et al.Journal of the International Society of Sports Nutrition |
| 2014 | Strength after 50 | Meta-analysis with 357 adults aged around 64 doing resistance training: adding creatine increased lean mass and chest and leg press strength more than training without it. | Devries and PhillipsMedicine & Science in Sports & Exercise |
| 2018 | Memory | Review of 6 trials with 281 healthy people: it improved short-term memory and reasoning; for other functions the results were mixed. In young people nothing changed, and vegetarians responded better. | Avgerinos et al.Experimental Gerontology |
What to look for on the label
- Pure monohydrate: the “advanced” forms have not been shown to be better.
Precautions
- If you have kidney disease, do not take it without asking first.
- It can slightly increase weight through water retention in muscle.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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ThorneShips from the US: check delivery and customs€€€High endThorne
Creatine
5 g of monohydrate per scoop
For the reference dose1 scoop: 5 gView at Thorne (opens in a new tab)Meets the criteria.
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HSNShips from Spain€€Mid rangeRaw Series
Creapure® creatine powder
Creapure® monohydrate, no additives
For the reference dose3–5 gView at HSN (opens in a new tab)Meets the criteria.
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WeightWorldBrand shop in Spain€BudgetWeightWorld
Creatine monohydrate powder
Micronised monohydrate, 3 g per spoonful
For the reference dose1 spoonful: 3 gView at WeightWorld (opens in a new tab)Meets the criteria.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Design for a chemical laboratory. Etching by A.W. Warren, 1822. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.