What to look for in a creatine supplement

Creatine monohydrate has been studied for several decades across a large number of trials. That volume of research is unusual in this market and it means the buying decision is less about which product and more about which form, which amount and what you are paying for the privilege.

Monohydrate is the default for a reason

Creatine comes in several forms: monohydrate, hydrochloride, ethyl ester, buffered versions and others. Monohydrate has by far the largest evidence base and is almost always the cheapest per gram.

Alternative forms are generally sold on secondary claims — better mixability, less bloating, no loading phase needed. Some people do report better digestive comfort with other forms. What the alternatives do not have is a comparable body of research showing they outperform monohydrate on the thing you are buying creatine for.

The four things worth checking

• Amount per serving. Three to five grams daily is the range used in most research. A product offering less than 3g is asking you to take more scoops.
• Micronised or not. Micronised simply means milled finer. It mixes better and settles less. It does not change what the compound does.
• Batch testing. If you compete in a tested sport, a product with published batch certificates is worth the premium. If you do not, it is optional.
• Cost per serving. Divide the price by the number of servings. Products can differ by three or four times for the same compound.

On loading phases

Loading — taking around 20g a day for five to seven days before dropping to a maintenance amount — fills muscle stores faster. Taking 3 to 5g daily from the start reaches the same place, just over three or four weeks instead of one. Neither approach is wrong. Loading is more likely to cause digestive discomfort and uses more product.

What creatine is not

Creatine supports strength output during training. It is not a substitute for training, protein intake or sleep, and its effects are modest and gradual rather than dramatic. It also causes a small amount of water retention inside the muscle, which shows on the scales in the first fortnight and is not fat gain.

If you have kidney disease or are taking medication that affects kidney function, creatine is a conversation to have with a healthcare professional rather than a decision to make from a product page.