Creatine
The most researched sports supplement there is. Here is the one we recommend first, the best of the rest, and what to know before you buy.
Creatine Monohydrate Powder - Unflavored
Creapure creatine monohydrate, 5 g per serving, unflavoured, NSF Certified for Sport. Our most bought creatine for a reason.
The best of the range
Picked from what Hewyn customers actually buy, across powders, chewables, gummies, liquid and capsules.
NSF Certified for Sport, micronized for easy mixing
Creapure chewables for people who skip powder
Gummies with 5 g per serving, berry flavour
The sharpest price per serving in the range
Liquid pouches with glutamine, no mixing needed
Creatine HCl in capsules, small daily dose
Creatine, explained in two minutes
Creatine is one of the most studied supplements in sports nutrition. Your body makes a small amount and you get more from meat and fish, but most people do not reach the levels used in research through diet alone. Taken daily, creatine helps muscles store more phosphocreatine, the fuel used for short, hard efforts such as lifting, sprinting and jumping. Studies link it to small gains in strength and lean mass when paired with resistance training, and newer research looks at cognitive support, especially during sleep loss.
Creatine monohydrate is the form with the most evidence and the best value. Micronized versions dissolve more easily. Chewables, gummies and liquid pouches cost more per serving but suit people who dislike powder. Creatine HCl is marketed as easier on the stomach but has less research behind it.
A standard dose is 3 to 5 grams a day, taken at any time, with or without food. Consistency matters more than timing. Expect a small rise in body weight from water held in the muscle in the first weeks.
Questions, answered
How much creatine should I take?
3 to 5 g a day is the maintenance dose used in most studies. A loading phase of 20 g a day split into four doses for 5 to 7 days fills muscle stores faster, but it is optional. The daily dose reaches the same point in about 3 to 4 weeks.
When is the best time to take creatine?
Any time of day. Consistency matters more than timing. Many people take it with a meal or in a post-workout shake, which may help uptake a little.
Who should avoid creatine?
People with kidney disease or on medication that affects the kidneys should speak to a doctor first. It is not recommended during pregnancy or breastfeeding, or for under-18s, without medical advice. If you take prescription medication, check with your doctor.
Which form is best: powder, gummies, capsules or liquid?
Creatine monohydrate powder has the most research and the best price per gram. Micronized powder dissolves more easily. Gummies, chewables and liquid pouches are convenient but cost more per serving. HCl capsules are marketed for stomach comfort but have less evidence behind them.
How long until I notice a difference?
With a daily 3 to 5 g dose, muscle stores saturate in about 3 to 4 weeks, or about a week with loading. Strength and performance changes show up over weeks of consistent training. A small early rise in weight from water in the muscle is normal.