Creatine
(3)Creatine: The Most Researched Supplement, Done Properly
Creatine is one of the most ...
Creatine: The Most Researched Supplement, Done Properly
Creatine is one of the most extensively studied nutrition supplements in existence, with decades of research consistently demonstrating its benefits for strength, power output and muscle growth. It works by replenishing your body's phosphocreatine stores - the energy system your muscles rely on during the first 1–15 seconds of explosive effort, making it essential for everyone looking to perform at their best.
However more recently, creatine is being used as part of every day lifestyles, with recent research linking creatine to cognitive and other health benefits. This means that the benefits of creatine can be enjoyed by everyone.
Our creatine range is the most extensive available in the UK. At its core is Creatine Monohydrate - pure creatine at an accessible price point. For those who want the gold standard in purity and micronisation, our Creapure is the world's most trusted creatine source, produced in Germany to the highest quality standards.
If you're looking for the most convenient way to take your creatine - look no further than our delicious Creatine Gummies . A refreshingly simple way to include creatine in your everyday wellness routine. No powders, no scoops, no mixing. Just three delicious gummies a day.
For those who want more from their creatine, our Creatine 360 - GOLD adds scientifically validated supporting ingredients to support mental performance, reduce tiredness & fatigue - with a total of 27 approved health benefits.
- Creatine
Creatine Gummies
High quality creatine supplement providing 3g of creatine per serving in a delicious gummy.- 3g Creatine per serve
- Delicious & Convenient
- Independently Tested
from £19.99from£19.99- GOLDInnovation
Creatine 360
Creatine, supercharged with our cognitive clarity complex to support body & mind.- Supports body & mind
- With Aquamin™ & CoQ10
- Unrivalled taste
from £11.49from£11.49 - BLACKInnovation
Creatine 360
Ultra pure micronised creatine scientifically proven to deliver a wide range of health benefits.- Pure Creatine Monohydrate
- Ultra Fine Micronized Creatine
- Great-tasting Range of Flavours
from £3.79from£3.79
Reviewed by Kyle Crowley, MSc Sports Nutrition, Chief Product Officer at Protein Works.
10+ years in nutrition formulation and product development.
Last reviewed: 17 September 2026
What is Creatine & What are the Benefits of Creatine?
Creatine is a naturally occurring compound that is made from amino acids and stored mostly in skeletal muscle. It’s primary role is to regenerate adenosine triphosphate (or ATP), which is the molecule that your body uses to produce energy quickly during high intensity exercise. However, our body’s stores of creatine are extremely limited, which means our ability to perform high intensity efforts is finite.
To put it simply, imagine you are sprinting 100m as fast as you can - when you start to slow down, that is in part due to your body running out of creatine, which means it then switches it’s energy production system to something slower. Supplementing with creatine raises the amount stored in your muscles, which means you have more creatine available to produce ATP during short-term, high-intensity exercise - thus improving performance.
For more information on creatine and it’s benefits, read the full guide to creatine here.
Who is Creatine For?
Creatine is best for anyone who often engages in high intensity exercise such as resistance training in the gym, sprinting, team sports or HIIT.
However that doesn’t mean it’s exclusively used by serious athletes - the benefits of creatine can be experienced by those of all experience levels, genders and ages. In fact, our very own Creatine Consumer Research - a 2026 national survey of creatine users - showed that nearly 50% of users were aged 45 or over.
Creatine for beginners
If you’re new to creatine, we understand that it can be scary to start a new supplement!
But fear not - creatine is one of the most widely researched supplements on the market, and it’s benefits are there for all to see. Creatine is already found naturally in the body in skeletal muscle, and you may already have consumed creatine without knowing - as it is found in foods such as meat and fish (but in much smaller doses).
For beginners, start with whatever format best suits your lifestyle and take it every day, training or not. You don’t need a loading phase or a specific timing window - simply take it every day at a time that suits you.
Creatine for women
Creatine for women is exactly the same as it is for men. Historically, creatine has been linked with men and bodybuilding - in both popular culture and in the scientific research. However this is beginning to change - recent reviews of research have explored creatine for women and found the performance benefits are broadly consistent with the male research (Smith-Ryan et al., 2021).
Read our full Dietician’s Guide on Creatine for Women to learn more.
Creatine after 55
Another myth is that creatine is only for the younger generation - however the research disproves this. Daily creatine supplementation has been shown to enhance the effect of resistance training on muscle strength in adults over 55 - something that is especially significant given the importance of muscle strength as we age.
How to Choose a Creatine Supplement
Every creatine supplement on this page delivers the same active ingredient: creatine monohydrate, the form used in the overwhelming majority of published creatine research (Kreider et al., 2017). The main difference between each of our creatine supplements is the format, the dose per serving and additional active ingredients.
Creatine powder (like our Creatine 360 - BLACK) is the most flexible format and the lowest cost per gram - you can also decide on the dose exactly, depending on your individual needs. Creatine Gummies remove the need to mix anything and provide a delicious, convenient format to take your creatine - with each serving containing 3g creatine. Some creatine supplements contain additional active ingredients, like our Creatine 360 - GOLD. If you’re after more than just the performance benefits of creatine - our Creatine 360 - GOLD includes ingredients that can also support cognitive performance, including CoQ102 and Aquamin™3 .
Ultimately, the best creatine supplement is the one you’ll take every day. The benefits of creatine supplementation come from consistency, and this matters way more than format.
How to Take Creatine
Three grams a day, every day. It’s that simple! Take creatine even on days where you’re not active, as creatine works by accumulating in your muscle over weeks - not by giving you a quick boost like caffeine for example.
People often talk about a ‘Loading Phase’ with creatine - whereby you take 20 grams per day over five to seven days to saturate your muscle faster. This is entirely optional - you can simply take 3-5 grams per day and reach the same saturation within around 21 days (Antonio et al., 2021). If you’re not in a rush, skip it - as high doses of creatine can cause stomach discomfort in some people.
When should you take creatine? The timing matters far less than consistency. Some research suggests that you might see preferential results from taking creating close to training, but the difference is small & the important thing to do is to take at least 3g every day.
Whether you’re taking creatine monohydrate powder or creatine gummies, just remember to take it every day - at whatever time suits your routine the best.
Read our guide on How to Take Creatine for a deeper dive into this topic.
References
1. Kreider RB, et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18. 2. Antonio J, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18:13. 3. Smith-Ryan AE, et al. (2021). Creatine supplementation in women’s health: a lifespan perspective. Nutrients, 13(3):877. 4. Kabiri Naeini E, Eskandari M, Mortazavi M, Gholaminejad A, Karevan N (2025). Effect of creatine supplementation on kidney function: a systematic review and meta-analysis. BMC Nephrology, 26:622.Frequently Asked Questions
Creatine is a naturally occurring compound found in muscle cells, also produced by the body from amino acids and obtained through foods like red meat and fish. It works by increasing phosphocreatine stores in the muscles, which helps regenerate ATP - the body's primary energy source during high-intensity exercise. Supplementing with creatine allows you to train harder and recover faster. However, with recent research linking creatine to cognitive and other health benefits, the benefits of creatine can be enjoyed by everyone.
Three grams a day is the minimal effective dose used in the scientific literature. Some research uses 5 grams and beyond, but if you’re just starting out and simply want the approved benefits of creatine - take 3g grams per day. Supplement with creatine every single day, including days you don’t exercise.
There is no best time to take creatine - simply taking it every day is what’s important. Creatine accumulates over days and weeks vs acutely impacting your body like caffeine, for example. Take it whenever suits you best in your day, and allows you to keep a consistent routine.
No, you don’t need to do a creatine loading phase (which is 20g per day over five to seven days). Although it saturates muscle faster, taking 3-5g per day achieve the same saturation within around 21 days (Antonio et al., 2021). Loading phases are completely optional.
Depending on how you take it, most people start noticing effects within 1-4 weeks of starting the supplement. However, this does depend on a number of individual factors. If you want to increase creatine’s efficacy and optimise your approach to see the best results, check out our full guide on how long does it take creatine to work?
Yes. While creatine has historically been associated with gym training, it has broader benefits beyond exercise performance. Research increasingly points to cognitive benefits - particularly under conditions of stress or sleep deprivation - as well as supporting muscle maintenance in older adults and those with sedentary lifestyles.
Yes creatine can take creatine - exactly the same as men. Take 3g per day, every day. A review of the literature concluded that the effects and benefits of creatine supplementation on women are broadly consistent with the male scientific research (Smith-Ryan et al., 2021).
If you are pregnant or breastfeeding however, please speak to your GP first.
Check out our full guide on creatine for women.
The creatine used in both creatine gummies and creatine powder is identical - it’s creatine monohydrate. As such, the benefits are exactly the same provided the dose is matched.
Creatine draws water into muscle cells, which can cause a small increase in body weight. This is intracellular water retention within the muscles themselves, not subcutaneous bloating beneath the skin. Most people don't experience visible bloating.
Yes. Creatine is one of the most extensively studied supplements available and has a well-established safety profile. Long-term daily use at standard doses of 3–5g has not been shown to cause adverse effects in healthy individuals. It does not need to be cycled. As with any supplement, those with pre-existing medical conditions should consult a healthcare professional before use.
New creatine users often do report a rise in scale weight over the first few weeks of supplementing creatine. This is because creatine draws water into your muscle cells - where creatine is stored (Antonio et al., 2021). This is an expected part of how creatine supplementation works, and it is not a rise in body fat.