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Creatine monohydrate: what to buy, and what to skip

The best creatine is also the plainest one: monohydrate powder from a tested source, taken every day.

Last reviewed 4 Nov 20267 sources

Creatine monohydrate is the most extensively studied form of creatine, and the International Society of Sports Nutrition calls it the most effective ergogenic nutritional supplement currently available to athletes for high-intensity exercise capacity and lean mass during training 1.

In the EU, two creatine health claims are authorised. Creatine increases physical performance in successive bursts of short-term, high intensity exercise, with a daily intake of 3 g 3. And for adults over 55 who do regular resistance training, daily creatine consumption can enhance the effect of resistance training on muscle strength 4. Anything louder on a label is marketing.

What to look for

Plain monohydrate

Monohydrate is the form the research is built on, and the one the ISSN position stand recommends 1. Buy that, not a blend.

Unflavoured powder

It costs least per gram, has nothing added and mixes into coffee, yogurt or a shake. Check the label lists creatine monohydrate and nothing else.

Third-party testing

If you compete or get tested, look for the Cologne List, which screens supplements for anabolic steroids and stimulants 5, or Informed Sport, which tests every batch of a certified product for prohibited substances 6. Neither can guarantee a product is free of banned substances 56.

A dose that fits

The fastest way to fill muscle stores is about 0.3 g per kg of body weight a day for 5–7 days, then 3–5 g a day; smaller daily doses get there in about 3–4 weeks 1. The EU claims are based on 3 g a day 34.

Kidneys and water

The ISSN found no compelling evidence of kidney harm in healthy people 1, and the worry traces back largely to a single case report from 1998 2. If you have kidney disease, are pregnant or take medication, talk to your doctor first.

Worth a look

  1. Unflavoured powder

    Creatine monohydrate made with Creapure

    Creapure is a creatine monohydrate produced by AlzChem in Trostberg, Germany, which says every lot is analysed before it ships 7.

    Best for A traceable, German-made source

    Check on Amazon*Affiliate link

  2. Unflavoured powder

    Plain creatine monohydrate powder

    The form the research is built on 1. Choose a label that lists creatine monohydrate as the only ingredient.

    Best for Best value per gram

    Check on Amazon*Affiliate link

  3. Tested for doping risk

    Creatine on the Cologne List

    Products on the Cologne List (Kölner Liste) are screened for anabolic steroids and stimulants; a listing lowers the risk but cannot rule it out 5.

    Best for Athletes who get tested

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  4. Batch tested

    Informed Sport certified creatine

    Informed Sport tests every batch of a certified product for prohibited substances before release 6.

    Best for Competitive athletes

    Check on Amazon*Affiliate link

  5. Capsules

    Creatine monohydrate capsules

    Handy for travel and taste-free. Check how many capsules make 3 g, because it is usually several.

    Best for Travel and routines without powder

    Check on Amazon*Affiliate link

As an Amazon Associate I earn from qualifying purchases.

Creatine calculator Read: creatine for women and healthy aging

Questions people ask

Do I need a loading phase?

No. About 0.3 g per kg a day for 5–7 days fills muscle stores faster, but 3–5 g a day reaches the same place in about 3–4 weeks 1.

Is creatine safe for my kidneys?

In healthy people the ISSN found no compelling evidence of kidney harm 1. If you have kidney disease, talk to your doctor before taking it.

Will creatine make me look bloated?

Some early weight gain is water held inside the muscle cells 1, and it is short-term 2.

Sources

  1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
  2. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13.
  3. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health. Off J Eur Union. 2012;L136:1–40. Entry: creatine.
  4. Commission Implementing Regulation (EU) 2017/672 authorising a health claim made on foods (creatine and resistance training in adults over 55) and amending Regulation (EU) No 432/2012. Off J Eur Union. 2017.
  5. Kölner Liste (Cologne List). Information for athletes and frequently asked questions. koelnerliste.com. Accessed 2026-11-04.
  6. LGC. Informed Sport: certification process. sport.wetestyoutrust.com. Accessed 2026-11-04.
  7. AlzChem Trostberg GmbH. Creapure: manufacturer product information. Accessed 2026-11-04.

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Creatine monohydrate: what to buy, and what to skip

Plain monohydrate, tested labels and a dose that matches the research. How to buy creatine without paying for hype.

For educational purposes only. Not medical advice. Talk to your doctor before changing your training, diet or supplements, especially if you're pregnant, have a condition or take medication.