Creatine is shaking off its association as a product solely for gym-bros and bodybuilders, as more of us are unlocking the supplement’s benefits for strength and power output during resistance training, as well as for mental health, fatigue and memory. Among one of the most well-studied and effective supplements for improving exercise performance, creatine is a naturally-occurring compound produced in the body from the amino acids arginine, glycine and methionine.
It works by increasing the body’s store of phosphocreatine – the molecule that then helps produce adenosine triphosphate (ATP). The latter is the body’s primary energy currency during high-intensity or repetitive effort. The compound is found in meat and fish, but to hit the recommended amount (3g to 5g) needed to improve physical performance, you’d need to eat a lot – a 90kg man, for example, would need to consume more than 2kg of red meat or 400 cups of cow’s milk to get 10g of creatine. So like many, I’ve been supplementing my diet with powdered creatine before I hit the gym.
Dr Jenna Macciochi, senior lecturer in Immunology at The University of Sussex, fitness instructor and health coach, explains that “supplementation consistently improves strength, power output, and training volume by 5-15 per cent, leading to greater lean mass gains over time”.
But creatine’s role goes beyond exercise performance, as Dr Macciochi describes. “It’s a fundamental energy molecule used by every cell in your body, especially those that work hard and fast: your brain, muscles, immune cells, and even your bones. So while athletes use it to boost power and recovery, research shows everyday benefits for people who simply want to age well.”
Research also suggests creatine may offer particular benefits for women. When combined with resistance training, supplementation has been shown to help counter the menopause-related decline in muscle mass, bone density and strength.
With its popularity continuing to grow, there's now a huge range of the best creatine supplements to choose from. For this test, I've focused exclusively on creatine monohydrate – the most extensively researched form of creatine, with the strongest evidence for effectiveness, the best safety profile and excellent value for money. Read on to discover which creatine powders came out on top.
Read more: Best protein powders, tested
The best creatine supplements for 2026 are:
- Best overall – Myprotein impact creatine: £29.99, Myprotein.com
- Best budget option – Protein Works creatine monohydrate: £13.89, Amazon.co.uk
- Best blend – Ancient and Brave true creatine+: £28. Amazon.co.uk
- Best for purity – Momentous creatine: £19.49, Healf.com
- Best for travel – Thorne creatine - travel packs: £28.99, Healf.com
Read more: Best clear whey protein powders, tested
Myprotein impact creatine
Best: creatine supplement overall
Why we love it
- Dissolves smoothly
- Excellent value for money
Take note
- Small scoop
A household name in the cupboards of fitness fanatics, Myprotein has an extensive creatine range from creapure creatine and tablets (which are also in this guide) to an electrolyte and protein blend. For this guide, I tested the unflavoured impact creatine.
While its very competitive price is a draw (it’s also often highly discounted on the brand’s website), I was also pleased by how well it dissolved in water, which made it easy to drink. It’s also third-party tested and has the ‘Informed Choice’ badge, meaning that it’s been tested for banned substances and meets strict manufacturing standards.
The packaging is pretty utilitarian and the scoop is small, so it's susceptible to becoming buried. But in terms of quality and testing scrutiny, this promises bang for your buck.
Key specifications
Buy now £29.99, Myprotein.com
Ancient and Brave true creatine+
Best: Creatine supplement blend
Why we love it
- Dissolves well
- Blend of beneficial supplements
Take note
- Doesn't come with a scoop
Ancient and Brave true creatine+ is a blend of creatine, taurine, magnesium and vitamin D. Smartly packaged in a glass copper bottle, the design is a refreshing break from utilitarian packets from other brands.
It comes as a fine, light powder that dissolves fairly easily in 250ml of water, although I did have to swirl the bottom of the glass to get the last bits mixed in. Its taste is distinct – think botanical, and slightly medicinal – but it’s not long until you’re used to it.
While it's hard to separate other factors like sleep and food, when I tested true creatine+, I did notice a boost in my energy levels and strength during sport, consistently breaking my weight personal bests in the gym after taking it.
With science behind its formula, I like that alongside creatine, it has the added benefits of taurine (offers antioxidant and cardioprotective effects), magnesium (robustly linked to improved muscle recovery and performance) and vitamin D (crucial for bone, dental and muscle health). This can help to reduce your daily supplement intake, though it should be noted the amount of vitamin D in one serving (0.75mcg) isn’t enough to cover the daily recommended intake (10mcg).
My only gripe is that it's difficult to measure the product. Unlike other brands, true creatine+ doesn't come with a scoop to portion the amount to take. While Ancient and Brave sells a gold metal scooper (£12, Ancientandbrave.earth), it’s designed to be used with its other supplements like collagen (£32, Ancientandbrave.earth), so I found it hard to precisely measure half a spoon of creatine as required.
Key specifications
Buy now £28, Amazon.co.uk
Momentous creatine
Best: creatine for purity
Why we love it
- High quality, pure creatine
- Extensively third-party tested
Take note
- Grainy
Momentous uses Creapure creatine, a creatine monohydrate that has been developed by a chemical company in Germany that is known for its purity. Creapure creatine undergoes internal and external quality controls and is NSF Certified for Sport, meaning it's confirmed to not contain banned substances for athletes.
When taking the creatine, I found it on the grainy-side and I had to work to get the last bits out. But if you’re after a safe and assured product, the texture is a small downside.
Key specifications
Buy now £28.99, Healf.com
Optimum Nutrition micronised creatine powder
Best: creatine for easy blending
Why we love it
- Blends very well
- Subtle taste
Take note
- Small scoop
- Bulky packaging
Budget friendly Optimum Nutrition has long been a go-to amongst gym goers and athletes. The brand is known for its huge black tubs of supplements and the creatine is no different.
As it's been micronised, the creatine blended really well into water and taste was very subtle. Plus, while the scoop is small, it’s a light grey colour makes it easy to identify in the tub.
This creatine isn’t third party tested, so if you’re after one that is, you might want to consider the version that’s part of the brand’s elite series (£40, Optimumnutrition.com).
Optimum Nutrition’s creatine comes in three flavours: blue raspberry, fruit punch and orange. I tend to favour less additional ingredients in my supplements, so went for its unflavoured version.
Key specifications
Buy now £21.94, iHerb.com
Protein Works creatine monohydrate
Best: budget creatine supplement
Why we love it
- Dissolves well
- Good value for money and often on sale
Take note
- Not third-party tested
It’s one of the cheapest on this list, but Protein Works creatine monohydrate doesn’t scrimp on good quality ingredients. When I dissolved it in water, the creatine mixed smoothly and dissolved almost completely.
The packaging is sleek and subtle, bridging the gap between products targeted to athletes and general supplement users. The scoop is small so can get lost amongst the powder, but being black, it’s easier to spot.
Those who are looking for a third-party tested brand may want to look elsewhere, but Protein Works does say each supplier must pass a quality test and products are EU Food Legislation compliant.
Key specifications
Buy now £13.89, Amazon.co.uk
Bulk creatine monohydrate powder
Best: creatine for buying in large quantities
Why we love it
- Comes in different forms
- Good value
Take note
- Small scoop
- Grainy texture
Gym lovers favourite, Bulk offers what it says on the tin: lots of good value, large quantity products that suit different fitness targets from building muscle to weight loss and endurance. Its creatine offering is no different with a list including tablets, gummies, an electrolyte blend and pre-workout powders. I gave the unflavoured creatine monohydrate powder a whirl, trying two scoops in water.
I didn’t particularly enjoy taking this creatine; I found the texture grainy and it was hard to take my full dose as some of the powder stuck to the side of my glass. The scoop is also tiny so you have to dig around to find it in the pile of powder, which doesn’t feel very hygienic.
But all being said, for those who get through lots of creatine it’s a good option: it’s cheap, you can buy it in 1kg size for less than £50 and it’s third-party tested.
Key specifications
Buy now £24.99, Amazon.co.uk
Thorne creatine - travel packs
Best: value creatine for travel
Why we love it
- Smooth texture
- Convenient for travel
Take note
- Packaging produces more waste
The first travel sachet creatine on my list, Thorne has a strong reputation for rigorously tested products that are used by athletes, sports teams and health professionals. The sachets offer a handy way to take the supplement while travelling or on the go, each containing 5g of creatine monohydrate – this more than most brands in this list, which tend to have around 3g per serving.
Thorne is NSF Certified for Sport, while Pure Sport (the other creatine travel sachet I tested) carries an Informed Sport certification. Comparing the two, NSF’s scope is larger as it has a background in public health and sanitation, so not only tests products intended for use in sports, but also functional foods, cosmetics, and personal care products. Informed Sport solely tests products to be used in competitive sports. NSF also tests for roughly 40 more contaminants than Informed Sport. That being said, both are great labels to look out for and ensures the product you are taking is exactly what it says it is.
In terms of everyday use, I preferred taking Thorne’s creatine to Pure Sport as I found it lighter and less grainy. Thorne’s packs are cheaper, too. If you prefer a product with less waste, Throne’s creatine is also available in tubs (£31.99, Healf.com).
Key specifications
Buy now £29.69, iHerb.com
Bio-Synergy active woman energise
Best: collagen and creatine product
Why we love it
- Provides creatine and collagen in one
- Dissolves well
- Marine collagen doesn't have a fish taste
Take note
- Expensive
Bio-Synergy’s comprehensive catalogue of supplements includes nine creatine products – including its active woman energise powder, which is independently tested. This combines 4g of creatine monohydrate and 1g of marine collagen in a serving. Like Zooki’s product in this list, I’m sceptical about creatine designed for women but if you already take, or are looking to supplement, collagen then this is a great two-in-one supplement to buy.
Its only ingredients are creatine monohydrate and marine collagen peptides, so there’s no unnecessary sweeteners or fillers. As someone who is pescatarian, I’m pleased about a product that uses marine collagen rather than bovine, but for vegetarians this won’t work.
The powder is fine and dissolves fairly well and best of all, there’s no fishy taste or aftertaste. It’s only when you really tune into the taste that you can tell it’s not just creatine. My only gripe is that it doesn’t come with a scoop, so you need to weigh it out into your glass.
Key specifications
Buy now £24.99, Biosynergy.uk
Pure Sport creatine monohydrate
Best: creatine for travel
Why we love it
- Travel-friendly
- Informed Sport certification
Take note
- Difficult to dissolve
Each individually measured and packaged up, Pure Sport’s creatine offers a convenient option for those who wish to have a dose handy while on the go or travelling. Each sachet has 5g of creatine monohydrate inside, the exact same as Thorne’s packs.
While I found it rather gritty and difficult to dissolve, I’m satisfied by the testing Pure Sport’s creatine has undergone. It’s gained an Informed Sport certification, meaning it’s been tested for safety among professional athletes.
When using sachets, waste is a big downside and the convenience comes at a higher price point compared to buying tubs. But I can imagine it working well whilst travelling, sparing me from taking a huge load of heavy creatine in my suitcase.
Key specifications
Buy now £25, Amazon.co.uk
Zooki creatine+ for women
Best: flavoured creatine for travel
Why we love it
- Pre-measured travel packs
- Contains vitamin B6, B12 and zinc
- Flavoured for those who prefer that
Take note
- Extra waste from sachet design
These travel packs from Zooki deliver 5g of premium, highly purified creatine, Creapure, that has been independently tested. Blending the powder into a glass of water, I found it gathered at the bottom quite a lot so I needed to stir as I drank, but it’s not gritty and pleasant to drink (although the summer berries taste was a bit too sweet for me).
Setting it apart from others on the market, it labels itself as a creatine for women. I’m always a bit dubious of so-called “pink marketing”, but it does include vitamin B6. This may reduce the symptoms of premenstrual syndrome (PMS), but the studies are limited at the moment.
It also includes zinc which and vitamin B12, which might be useful for those deficient for reasons like having a vegan or vegetarian diet. The pre-measured travel packs are good for on the go and if you take the additional vitamins already, it takes a step out of your routine.
Key specifications
Buy now £39.99, Boots.com
Protein Works creatine monohydrate orange burst
Best: flavoured creatine
Why we love it
- Natural colourings
- Tasty drink
- Value for money
Take note
- Contains sweetner
While labeled tasteless, creatine can be unpalatable leading some to seek flavoured versions. While I wouldn’t reach for creatine that contains other non-supplement ingredients, if I were to pick one I’d go for a product with minimal ingredients. The best example I found of this comes from Protein Works, with its two flavoured creatines that use natural colourings like beetroot powder and curcumin.
When I added the orange burst flavour to water, it dissolved into a bright orange liquid and like its unflavoured version, the fine powder broke down well into the liquid. The taste was very reminiscent of orange squash and a bit like Berrocca. I also sampled the berry blitz flavour, which was stronger tasting and far too was too sweet for me, though my sister, who also gave it a sample, enjoyed it.
For those who like a tasty pre-workout drink and struggle with unflavoured creatine, this is very drinkable.
Key specifications
Buy now £12.49, Amazon.co.uk
Myprotein creatine monohydrate tablets
Best: creatine tablets
Why we love it
- Convient
- Easy to swallow
Take note
- Not a pure product
- Not third-party tested
A poorly dissolved creatine drink can become quickly tiresome, so for those who prefer to take their supplements in tablet form, then Myprotein’s creatine monohydrate tablets might be your choice.
The tablets are fairly large, which might put some off, though I found them easy to take. For those unfazed, the pill form can be a convenient alternative to powder on the go. I can imagine popping some in a container to take before my workout or while travelling.
To get 3g of creatine monohydrate, you need to take three tablets. And for those who like to take more creatine, this does mean quite a few to swallow. Plus, of course, it’s not a pure creatine monohydrate product as there are bulking, anti-caking and glazing agents in the ingredient list. However these tablets don’t contain sweetener, unlike most gummies.
Key specifications
Buy now £21.99, Amazon.co.uk
Your questions on creatine answered
What is the best creatine?
In the end, the value for money offered with Myprotein’s impact creatine can’t be ignored. The smooth fine powder dissolves easily and its been third-party tested. If you can look past the utilitarian packaging and smaller scoop, then it’s an excellent budget-friendly option.
If you’re after a creatine with high purity, then opt for Momentous creatine which uses Creapure and is NSF Certified for Sport. For a creatine supplement to take on the go, I’d opt for Thorne’s travel packs. My favourite supplement blend was Ancient and Brave’s true creatine+, and for those who like a flavoured option I’d choose Protein Works’s creatine monohydrate in orange burst.
How I tested the best creatine
I took each creatine as suggested on the packet with water. When I tested I noted the how well each one dissolved, as well as the texture. Alongside this I rated the packaging and the scoop (if it came with one), which often affected how easy each were to take. Most importantly, I researched whether each product had been third-party tested, which ensures that the creatine isn’t contaminated with hard metals and pesticides. Some on this list also are safe for professional and elite level sport.
When testing, I took note of the following factors:
What exactly does creatine do to your body?
Daniel Herman, Bio-Synergy founder, PT and NASM nutritionist said: “Creatine plays numerous roles, it's best known for recycling anaerobic energy allowing you to train harder and longer, but recent peer reviewed quality research has also highlighted its benefits for regulating hormones and improving cognitive ability.”
When and how is it best to take creatine?
Dr Jenna Macciochi advises to take at least 3g per day consistently. She doesn’t believe a loading phase, where creatine is taken at a higher dose when first taking it, is necessary.
She recommends to drink it with water, ideally electrolytes, and take it with a carbohydrate-containing meal for optimal uptake. But Dr Macciochi warns to not add creatine to a drink and leave it for several hours – you’ll want to consume it within an hour, otherwise the creatine starts to break down.
If you struggle with discomfort when taking supplements on an empty stomach, consuming creatine with a meal can enhance effectiveness and absorption as well as reduce the likelihood of any gastrointestinal issues.
What type of creatine should you take?
Herman advises: “The most research backed form is creatine monohydrate in a powder, capsule or tablet as these delivery mechanism have been shown over long term to maintain the efficacy where as some other formats do not have this date.”
Are creatine gummies effective?
“In theory, yes,” says Herman, “but there have been numerous that have been tested that have had no creatine present, and although they are easy to consume in order to get the recommended dosage you may need 3-6 per day, and many are not vegan and can contain sugar.”
Is creatine safe?
“Creatine is safe when used as recommended,” said Crionna Tobin, head of science and education at Optimum Nutrition when speaking to IndyBest fitness writer Harry Bullmore.
“It is one of the most thoroughly researched sports supplements in the world. Decades of studies show that healthy adults taking the standard dose of three to five grams per day experience no harmful effects on kidney or liver function.
“Leading organisations such as the International Society of Sports Nutrition and the European Food Safety Authority consider it safe when used within recommended guidelines.”
However, she still recommends choosing trusted brands whose products have been subject to third-party testing.
Should men and women take different amounts of creatine?
Dr Macciochi says: “The evidence-based and EFSA-supported effective daily dose of creatine is 3-5g per day for healthy adults, regardless of gender.
“On average, women store 70–80 % as much creatine in muscle as men, even after adjusting for body mass. Several factors contribute to this including lower muscle mass overall, dietary patterns (often lower meat/fish intake) and hormonal effects, for example oestrogen fluctuations may influence creatine transport and retention.
“This means women begin at a lower baseline, so supplementation can have a more pronounced effect.”
Does creatine offer women specific benefits?
For women, creatine supplements might have unique benefits as oestrogen fluctuations often affect brain bioenergetics, Dr Macciochi explains. As the brain is a high-energy organ and oestrogen is known to enhance glucose utilisation and mitochondrial efficiency, when oestrogen declines during menopause transition, the brain becomes more reliant on alternative energy substrates like ketones and phosphocreatine, she said.
So, “Supplementing with creatine can buffer this energy gap, helping maintain mental clarity, resilience to stress, and mood stability”, Dr Macciochi says.
“By improving muscle strength, energy availability, and training adaptation, creatine helps counter these effects, especially when combined with resistance exercise.”
Why you can trust IndyBest reviews
Alice Reynolds is a writer at IndyBest. She’s passionate about fitness, particularly running, the gym and Pilates, and has used creatine to help her achieve her goals for almost a year. When it came to reviewing each, she considered each product in a real-world testing environment and consulted Dr Jenna Macciochi for expert input. When it comes to fitness, Alice has previously reviewed the best protein bars, found the best activewear brands for women, and got the low down on electrolytes from a nutritionist.
After more expert recommended supplements? These are the best magnesium supplements
