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Best creatine supplements, tested by Women’s Health editors and approved by experts
Boost strength, build muscle and recover better with these tried-and-tested creatine supplements
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Creatine supplements have been steadily rising in popularity over the past few years, with the likes of pilates guru Bryony Deery and nutritionist Emily English, as well as a whole host of other experts, swearing by the compound.
Creatine supplements were developed to help consumers build muscle mass and strength, as well as boost cognitive functions, and speed up recovery after a workout. Creatine is a natural acid found in the body, but in some cases, our levels deplete, such as when we exert ourselves, which is why some seek creatine supplements to replenish their reserves.
We sought advice from Performance Nutritionist Aimee O’Keeffe, Senior Performance Nutritionist for the Women's England Rugby Team and Vitamin Well ambassador, to find out all there is to know about creatine; from the best dosage, the benefits, and drawbacks, as well as the most effective formulations.
O’Keeffe has advised those seeking the best creatine supplements to shop for creatine monohydrate in a powder form and consume 3-5g per day.
Best creatine supplements at a glance
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What is the most effective creatine?
O’Keeffe has confirmed there is one most effective type of creatine to take: Creatine monohydrate. It's the most well-researched form of creatine and blends well with protein powders as well as liquids like squash or juice, should you want to mask that slightly chalky taste. Creatine monohydrate is also the most effective vs cost, and some other types of creatine, such as ethyl ester, HCL, pyruvate and malate have not demonstrated improved performance outcomes in research.
What to look for when buying creatine supplements
Some may be dubious about purchasing supplements, no matter the type or form they take. So, to ensure you have purchased the correct type O’Keeffe encourages consumers to shop 'informed sport-tested' brands, which you can find detailed here.
She explained: 'To ensure it is informed sport tested, which ensures safety and batch testing of supplements for safety purposes. This is more critical if you are an athlete who is tested.'
O’Keeffe has also stressed the importance of taking the correct 3 to 5g dosage, checking the quality of the product, and even fact-checking the reputability of a brand before taking any supplement.
Sharing her top three-pointers to be aware of before buying, and consuming, creatine, she said: 'Ensuring you are taking the correct dosage. Check the quality of the product, and whether it is from a reputable and tested brand by looking for the informed sport logo. '
What is the best form of creatine to take?
Supplements can come in a variety of forms, some in tablets, others powder, but what is the most effective we hear you ask?
O’Keeffe has reassured us there 'are no significant differences' between taking creatine in a powder or tablet form.
She explained: 'Powder form is the best form to take creatine. The research suggests there are no significant differences, therefore either is fine.'
You may have also seen creatine gummies making the rounds on social media recently — and not always for positive reasons. While often preferred for taste and convenience, it's worth noting that some reports and third-party testing have suggested certain products contain far less creatine than advertised, with a US class-action lawsuit even filed over the issue.
Because gummies require added sweeteners, binders and flavourings to achieve their texture, they’re also typically a less pure and often less cost-effective option than powders or capsules. If you do opt for gummies, experts recommend sticking to established brands that use batch or third-party testing to verify the creatine content.
How we test creatine supplements
Because the benefits of creatine monohydrate are science-backed, here we've focused our attention on practicalities like how easy these supplements are to blend (if in powder form), packaging and dosing, as well as taste and purity. We've also looked out for certifications such as Informed Sport, and included recommendations from nutrition experts.
For powders, we used a standard ball protein shaker to mix each creatine once with water, and then mixed another dose with protein powder as well as water. We took note on how quickly they blended and the resulting texture and taste. For capsules, we took note of size and how easy they were to swallow, plus how many made up a serving and whether the packaging was easy to open.
The best creatine supplements to shop in 2026
Pros
- Designed to increase strength and power
- Aids recovery from workouts
Healthspan Elite's Creatine Monohydrate has been recommended by O’Keeffe.
This creation is an unflavoured, vegan and premium creatine best suited for those following a plant-based diet.
Healthspan has batch tested their products to ensure they provide top quality products, which are safe for use, and free from any artificial ingredients.
| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 5g |
Pros
- Promotes muscle growth and enhances strength
- Increases protein synthesis and supports muscle retention
Applied Nutrition was another brand to get O’Keeffe's support when it comes to finding the best creatine supplement. This formula contains 100% creatine monohydrate and is micronised, meaning the particles are smaller so they dissolve more easily in liquid and may be absorbed more efficiently by the body.
It’s also Informed Sport certified and delivers the gold-standard 5g dose of creatine per serving. The fine powder blends quickly into water or shakes without leaving lumps, and the neutral taste makes it easy to mix into almost any drink. With 100 servings per tub and no added fillers, it’s a reliable, good-value option if you’re looking for a straightforward creatine powder.
| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 5g |
Pros
- Derived from 100% pure creatine
- Proven to boost performance during high intensity training
Optimum Nutrition’s Micronised Creatine Monohydrate contains 100% pure creatine monohydrate that has been micronised to help it dissolve more easily in liquid and support better absorption.
In testing, we found the powder mixed exceptionally well, blending smoothly into water or shakes without grit, lumps or any filmy coating. The taste is virtually neutral, so it won’t interfere with other supplements or drinks. With 93 servings per tub (or double that in the larger size), shoppers often praise it for its strong value and reliability, making it a solid, beginner-friendly creatine option.| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 3g |
Pros
- Informed Sport certified
- Pre-measured 5g of creatine per serving
Puresport’s creatine monohydrate sachets are a handy option if you want a fuss-free way to stay consistent with supplementation — especially when travelling. Each box contains 30 pre-measured sachets delivering 5g of creatine monohydrate per serving, so there’s no need for scoops or guesswork.
The powder mixes easily with water and has a smooth texture without leaving a gritty residue. It’s also Informed Sport certified, offering extra reassurance around quality and testing.
The main downside is the higher cost per serving compared with tubs, and the fixed portion size, but the convenience and portability will appeal to those who want a simple grab-and-go option.
Features at a Glance
| Type | Micronised creatine monohydrate powder sachets |
|---|---|
| Serving | 5g |
Pros
- Promotes physical endurance, power output, and work capacity of muscle
- Aids recovery from workouts
Myprotein’s Impact Creatine is a vegan, vegetarian and gluten-free creatine monohydrate supplement, making it a suitable option for those with dietary restrictions (though it is produced in a facility that handles milk).
In testing, we found the powder has a very fine texture that mixes easily with water or protein shakes, leaving no noticeable taste. Each serving delivers 3g of creatine, and a scoop is included for simple dosing. With thousands of five-star reviews, shoppers frequently praise it for supporting strength and stamina while being easy to drink thanks to its neutral flavour.
| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 3g |
Pros
- Informed Sport certified
- Easy to swallow
If powders aren’t your thing, Applied Nutrition’s creatine capsules offer a convenient alternative. They’re Informed Sport certified and contain just two ingredients — creatine monohydrate and a plant-based capsule — so you know you’re getting a straightforward, high-quality product without unnecessary fillers.
Each serving delivers 3g of creatine, and the capsules are smooth and easy to swallow, making them a practical option for travel or busy routines. Just note that if you take the full recommended daily dose, the bottle will last around a month.
Features at a Glance
| Type | Micronised creatine monohydrate capsules |
|---|---|
| Serving | 3g |
Pros
- Increases physical performance
- Great any time of day, whatever your workout regime
Bulk’s Creatine Monohydrate Powder comes in a wide range of flavours — including apple and lime, blue raspberry, mixed berry and vanilla — as well as an unflavoured option if you prefer to keep things simple. The formula is described as ultra-refined for a high level of purity, helping support performance across a range of sports and training styles.
In testing, we found the powder blended smoothly and quickly with minimal clumping and no gritty texture. Each serving provides around 4–4.4g of creatine, making it a solid dose for daily supplementation. The flavoured versions are pleasantly balanced rather than overly sweet, offering a good option if you find plain creatine hard to drink.
| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 4g |
Pros
- Supports cognitive function and a healthy body composition
- Enhances strength and promotes lean body mass
Thorne has reassured us creatine is not solely for fitness gains, but anyone who is looking to improve cellular energy production and cognitive function.
Thorne's supplement not only promotes physical endurance, strength, lean body mass, and concentration levels, but it also claims to prevent injury by reducing dehydration in the bones and muscles, which can cause cramp and other injuries.
| Type | Creatine monohydrate powder |
|---|---|
| Serving | 5g |
Pros
- Facilitates muscle growth
- No fillers or additives
Warrior's Creatine has garnered high praise from Amazon shoppers - over 5,000 reviews in fact.
Similar to Bulk this creation is available in a range of flavours to suit your preferences, including strawberry, berry, blue raspberry and, of course, an unflavoured variation.
Warrior's Creatine has also been micronized for easy mixing and consumption.
| Type | Micronised creatine monohydrate capsules |
|---|---|
| Serving | 3.3g |
Pros
- Suitable for vegetarians and gluten free
- Improve performance which can lead to an increase in muscle mass
Kinetica's 100% Creatine contains a pure form of Creatine, otherwise known as Creapure.
This formulation has been batch tested to comply with WADA standards, and provides 147 servings, which is more than enough to last almost three months, if consumed at the optimum recommendation of twice a day every day.
Kinetica's creation has also been Informed Sport Certified, and is vegetarian, as well as gluten free.
| Type | Micronised creatine monohydrate powder |
|---|---|
| Serving | 3.4g |
Pros
- Supports high intensity exercise
- Contains 4.2g of ultra-pure Creatine Monohydrate per capusule
Those looking for an alternative to a powder formula may be taken by PE Nutrition's capsule variation of creatine.
These supplements have been formulated with HPLC Pure Creatine Monohydrate, and one 700mg tub contains 120 capsules.
| Type | Creatine monohydrate capsules |
|---|---|
| Serving | 4.2g |
Creatine FAQs
What are the benefits of creatine?
Creatine has been said to have numerous health benefits, namely enhancing muscle mass and strength, as well as recovery.
O’Keeffe told us that 'there are many benefits of creatine, they include: increases in muscle mass and muscle strength, cognitive/brain function, maintenance of muscle mass when injured, crATP increases to improve repeated sprint effort performance and maximise efforts, as well as improved recovery periods, endurance capacity, body composition benefits (increases in lean body mass) and high-intensity performance.
'Creatine supplementation combined with resistance training in elderly populations has demonstrated some favourable effects on muscle mass, strength, physical performance, and bone mineral density in older adults.'
Are there any drawbacks to creatine?
O’Keeffe recommends sticking to the recommended 3 to 5g of Creatine Monohydrate, but some may notice 'temporary' water retention and bloating at first.
She warned: 'If loading with creatine which is 15-20g of creatine split between 2-3 doses in a day for 5-7 days, there can be an initial gain in weight on the scale due to water retention, but this is temporary and doesn't last for the duration of supplementing.'
However, she stressed this side effect doesn't last forever, and 'doesn't occur in everybody'.
What is the recommended dosage?
Whether you are taking creatine for the first time it is vital to get the dosage correct.
To reiterate what we've already said, O’Keeffe has confirmed 'The recommended dosage is 3-5g per day everyday.'
How often should you take creatine supplements?
Many recommend habit stacking when introducing a new supplement, or hobby, into your daily routine. The same goes for supplements, including creatine, which should be consumed daily.
While O’Keeffe recommends taking creatine supplements daily, the time of day also has an impact.
O’Keeffe advised: 'Daily, there are also no significant differences between pre or post-training session supplementation. The first step to supplementing is being consistent with creatine once per day. Easy ways to ensure you are consistent are to add it to fluids as powder form is unflavoured. If consuming via tablet/capsule form, then ensure a time point in the day, which ensures you remember to take. For most it this may be in the morning time.'
How long should you take creatine?
For those who want to start taking creatine, or have been and are wondering how long it is safe to consume, fear not, as O’Keeffe has revealed you can consume creatine for 'long durations.'
She explained: 'The research suggests there is no need to cycle on and off creatine and it can be consumed daily for long durations.'
When will you notice the impact of creatine?
It is advised to take 3 to 5g of creatine per day, and though there is no cut-off point as to when consumers should stop taking creatine, or restrictions on the time of day, O’Keeffe has revealed after approximately one month people should notice a difference.
She said: '28 days of supplementing 5g per day is the time frame to supplement to ensure the body is saturated, and phosphocreatine stores are elevated in the body.'
Who should not take creatine?
Before taking any medication, and supplements, it is paramount you check with your GP and seek medical advice to ensure it is safe to take.
O’Keeffe has stressed those with liver or kidney ailments may be advised against taking creatine.
She said: 'Potentially people with any liver or kidney issue (however the study is limited in this).'
O’Keeffe has shared her recommendations for the best creatine supplements below, as well as other top-rated and bestselling versions of the supplement we have found from trusted health retailers to help you find the best creatine supplements to suit your needs and budget.
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