Creatine is the most researched sports supplement there is — and one of the few with a genuinely authorised performance claim. This guide cuts through the marketing and explains what actually matters when you buy.
I'm Barry Lees, founder of The Health Improvers. This is educational buyer information, not medical advice.
What creatine is
Creatine is a compound your body makes naturally and also gets from foods like red meat and fish. It's stored in muscle and used to rapidly regenerate energy during short, intense efforts. Supplementing simply tops up those stores.
The claim — and the dose that unlocks it
Creatine carries an authorised health claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The condition attached to that claim is a daily intake of 3g of creatine. There's also a more recent authorised claim that daily creatine can enhance the effect of resistance training on muscle strength in adults over the age of 55. Both are real, assessed claims — note they're about performance and strength-training effect, not “bulking” or fat loss.
Why monohydrate is the gold standard
Creatine monohydrate is the form used in the overwhelming majority of studies. Fancier forms (HCl, ethyl ester, buffered) are marketed as superior, but the evidence doesn't show them beating plain monohydrate — they just cost more. For almost everyone, monohydrate is the sensible, proven choice. Micronised monohydrate is simply ground finer so it mixes more easily.
Dosing in plain English
The simple approach is 3–5g per day, every day — consistency matters more than timing. Some people do an optional loading phase (around 20g/day split into four doses for 5–7 days) to saturate muscles faster, then drop to the daily amount. Both routes reach the same place. We cover this fully in our how to take creatine guide.
What to look for
- Creatine monohydrate — the proven form (Creapure® is a well-known branded version).
- Pure and unflavoured — no need for fillers or sweeteners.
- A serving that delivers the 3g tied to the claim.
- Clear sourcing and where it's made.
Don't fall for the myths
Creatine isn't a steroid, isn't just for bodybuilders, and the kidney-damage worry doesn't hold up in healthy people — we unpack the common myths in creatine myths vs facts.
Our creatine
Our Creatine Monohydrate is pure, unflavoured monohydrate, UK-made, with no fillers or sweeteners — mix it into anything and hit the daily 3g simply.
Written by Barry Lees, founder of The Health Improvers. This article is for general information and education only. It is not medical advice and does not diagnose, treat or prevent any condition. Food supplements are not a substitute for a varied diet and healthy lifestyle. Always read the label.
Sources: GB Nutrition and Health Claims Register (creatine performance and over-55 strength claims); International Society of Sports Nutrition position stand on creatine; peer-reviewed literature.
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