Creatine Monohydrate: What the Science Says
If you lift weights or train in short, hard bursts, creatine is probably already on your radar. This guide explains what it does, which form to look for, how much people take each day, who should check with a doctor first, and what the label numbers actually mean.
What creatine is
Creatine is a compound your body makes from three amino acids (arginine, glycine and methionine), mainly in the liver and kidneys. Most of it is stored in skeletal muscle, where it exists as free creatine and phosphocreatine. Phosphocreatine acts as a quick energy reserve that muscles draw on during the first seconds of intense effort, such as a heavy set, a sprint or a jump.
You also get creatine from food, mainly red meat and fish, so people who eat little or no meat tend to start with lower muscle levels. Supplements raise the amount stored in muscle over days to weeks. Creatine is one of the few sports ingredients with authorised EU health claims; see the authorised claims below for the exact wording and conditions.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Creatine monohydrate | The form used in most research and in the EFSA assessments. Usually a plain, unflavoured white powder. |
| Micronised monohydrate | The same molecule milled into finer particles so it mixes more easily in water. Chemically identical. |
| Creapure® | A trade name for a German-made creatine monohydrate. It tells you the raw material source, not a different form. |
| Creatine HCl, buffered creatine, creatine ethyl ester | Alternative salts and versions. They are marketed as needing smaller doses, but there is far less research behind them than behind monohydrate. |
| Gummies and capsules | Convenient, but check how many pieces make one serving. A 5 g dose can mean several gummies, and gummies add sugar. |
Examples from our shelves for some of the forms in the table above.
How much people take
No NRV is set for creatine, because it is not an essential nutrient. The authorised EU claims apply to products providing 3 g of creatine a day, and the claim for adults over 55 also requires regular resistance training.
- Daily maintenance: 3–5 g of creatine monohydrate a day is the most common approach.
- Loading (optional): some people take 20 g a day, split into four 5 g portions, for 5–7 days before dropping to 3–5 g. Loading fills muscle stores faster; skipping it reaches a similar level after about 3–4 weeks.
- Timing: consistency matters more than the exact time of day. Mixing it into a shake or meal is fine.
EFSA has not set a tolerable upper intake level for creatine. The most consistent effect people notice is a small rise in body weight in the first weeks, from water held in muscle. Drinking enough fluid through the day is sensible, especially in hot weather.
Who should check with a doctor or pharmacist first
- Anyone with a kidney or liver condition, or who has been told their kidney function needs monitoring.
- People taking medicines that affect the kidneys, such as regular high-dose anti-inflammatory painkillers or diuretics.
- Pregnant or breastfeeding women, as research in these groups is limited.
- Children and teenagers. Most creatine products are labelled for adults; check the age on the pack and ask a doctor or pharmacist.
- Anyone due a blood test: creatine can raise blood creatinine, a marker doctors use to estimate kidney function. Tell your doctor you take it so the result is read correctly.
How to read the label
- Per serving vs per scoop: most powders give 1 scoop = 5 g, but some list 3 g. Gummies may need 4 or more pieces per serving.
- Creatine vs creatine monohydrate: 5 g of creatine monohydrate provides roughly 4.4 g of creatine, because part of the weight is water bound to the molecule.
- Blends: pre-workouts and mass gainers often contain 2–3 g per serving. Add these up if you also take plain creatine.
- Servings per pack: a 300 g tub at 5 g a day lasts 60 days; a 500 g tub lasts 100 days.
- Ingredients list: unflavoured monohydrate should list creatine monohydrate only.
Browse our creatine collection to compare powders and gummies by amount per serving.
Bahrain & GCC notes
Training in Gulf heat means higher sweat losses, so pair creatine with steady fluid intake through the day. During Ramadan, many people take their daily dose with iftar or suhoor alongside water; since timing matters little, choose whichever meal is easier to keep consistent. Store the tub sealed in a cool, dry cupboard, as humidity can make powder clump. You can find more options in our creatine range.
Reading a real label
Applied Nutrition Creatine Monohydrate, 250g| On the label | What it means |
|---|---|
| 5 g per scoop | 100% micronised creatine monohydrate |
| 3 g a day | The amount the authorised claim is based on; one scoop covers it |
| 250 g = 50 scoops | 50 days at one scoop a day |
| Unflavoured | Mixes into water or your usual shake |
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise
- Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55
3 g creatine a day. The over-55 claim applies with 3 g a day combined with resistance training.
Products with Creatine
Always read the label and check the amount per serving.
Known NutritionKnown Nutrition Creatine Gummies 4.5 g, 2 x 60 GummiesBHD18.150
Applied NutritionApplied Nutrition Creatine Monohydrate, 500gBHD16.940
Applied NutritionApplied Nutrition Creatine Monohydrate, 250gBHD12.100
Known NutritionKnown Nutrition Creatine 4.5 g, 60 GummiesBHD11.990
ProsuppsProSupps Creatine Monohydrate 5000 mg, 300gOut of stock
MACRO NUTRITIONMacro Nutrition Creatine Creapure®, 300gOut of stockFrequently asked questions
Do I need a loading phase?
No. Loading with 20 g a day for 5–7 days fills muscle stores faster, but 3–5 g a day reaches a similar level after about 3–4 weeks.
Is creatine monohydrate the same as Creapure?
Yes, Creapure is a trade name for creatine monohydrate from a specific source. The molecule is the same.
Will creatine make me gain weight?
Many people see a small rise in body weight in the first weeks, mostly from water held in muscle tissue.
Should I stop taking creatine on rest days?
Most people keep taking it daily, because the aim is to keep muscle stores topped up. The EFSA assessment for over-55s used daily intake.
Can teenagers take creatine?
Most creatine products are labelled for adults. Check the age on the pack and speak to a doctor or pharmacist before giving it to anyone under 18.
