Creatine: simple guide & comparison
If you want strength, power, and muscle without fuss, go for monohydrate. It’s the most studied, stable, and cost-effective form. Here’s what matters to decide in 2 minutes.
Why almost always monohydrate?
Labels change, but the “key” is the same: creatine. HCl, “buffered,” and other surnames promise miracles (better solubility, “better absorption”), yet when you compare outcomes at the same effective dose, the metric that matters—your performance—doesn’t improve beyond monohydrate.
What does change is price (often higher), mixing feel (some dissolve a bit better), and GI tolerance in very sensitive people. If you want a sure bet: plain monohydrate, 3–5 g/day, consistency, and training. Easy to understand, easy to stick to.
No hype — what we do know about creatine:
- Proven uses: improves strength and power, more training volume, and a small increase in lean mass when you lift. Useful for repeated high-intensity efforts.
- Safe in healthy people at usual doses (3–5 g/day). Not doping. Requires adequate hydration.
- No need to “cycle”: continuous use is fine. Loading is optional (it shortens time to saturation, not the final outcome).
- Weight gain? No fat gain. Slight weight ↑ from intracellular water in muscle (which you want for performance).
- Kidney harm? In healthy individuals there’s no evidence of damage with standard dosing. If you have kidney disease, ask your doctor first.
- When to take it? The daily total rules. Take it when it’s easiest for you to be consistent.
Ready to choose? Jump to Our recommendations or the Quick comparison.
Lama Tip: if loading phases upset your stomach, skip them. With 3–5 g/day you’ll reach the same place in 2–3 weeks.
Creatine types: what matters
Evidence (How confident we are about efficacy): High / Moderate / Low / Not recommended
| Type | What is it for? | Evidence | Pros | Cons | Practical dose |
|---|---|---|---|---|---|
| Monohydrate (CM) | Strength, power, repeated sprint, fat-free mass; helpful for older adults with training. | High | Most studied, inexpensive, safe in healthy people. | GI discomfort if you overdo dose; ↑weight via intracellular water. | 3–5 g/day (optional loading 0.3 g/kg/day × 5–7 d → 3–5 g/day). |
| Monohydrate “micronized” | Same as CM; finer particle size. | High | Disperses better in water. | Usually a bit pricier without outcome gains. | Same as CM. |
| HCl | Same goals as CM. | Moderate | More soluble; sometimes better GI tolerance. | More expensive; not superior to CM in performance. | Provide 3–5 g/day of effective creatine. |
| “Buffered” (Kre-Alkalyn®) | Claims less conversion to creatinine. | Low | — | No proven superiority vs CM. | If used, match effective creatine. |
| Ethyl ester (CEE) | “Better absorption” (marketing). | Not recommended | — | More conversion to creatinine; inferior to CM. | Avoid. |
| Other salts/esters (citrate, malate, nitrate, Mg-chelate…) | Higher solubility or theoretical synergies. | Low | May mix better. | No consistent clinical advantages. | Match to 3–5 g/day of creatine. |
Our recommendations
Foodelis — Micronized Creatine Monohydrate (1 kg · 333 servings)
- Pure, unflavoured, no additives.
- Economy size to stay consistent.
Optimum Nutrition — Micronized Creatine Monohydrate (634 g · 186 servings)
- Global brand with strong reputation.
- Classic 5 g per scoop dosing.
Bandini — Micronized Creatine Monohydrate (300 g · 88 servings, vegan)
- Made in Italy under GMP/ISO.
- Ideal trial size with low commitment.
HSN — Micronized Creatine Monohydrate CREAPURE® (500 g)
- CREAPURE® (purity seal).
- No additives, vegan, gluten-free.
Quick comparison: Foodelis · Optimum · Bandini · HSN (Creapure®)
Same base (100% monohydrate); choose by size, rating, and spec sheet.
Foodelis
Reviews
5,638 reviews
Size / Servings
1 kg · ≈333 servings (3 g)
5★ 76%
4★ 16%
3★ 5%
2★ 0%
1★ 3%
- 100% micronized monohydrate (200 mesh); no additives; vegan.
- Suggested dose: 3 g/day (typical protocol 3–5 g/day).
- Spanish brand; claims aligned with EFSA guidance.
- Includes scoop in smaller packs (Amazon 300 g).
Optimum Nutrition
Reviews
28,835 reviews
Size / Servings
600–634 g · 120–186 servings · 5 g scoop
5★ 78%
4★ 13%
3★ 5%
2★ 0%
1★ 4%
- 100% “micronized” monohydrate; unflavoured; vegan.
- Suggested dose: 5 g per serving (1 scoop).
- Informed Choice: anti-doping testing and batch audits.
- Global brand trusted by athletes.
Bandini
Reviews
7,150 reviews
Size / Servings
300 g · 88 servings · 3 g per serving (also 1 kg)
5★ 75%
4★ 14%
3★ 7%
2★ 1%
1★ 3%
- 100% micronized monohydrate (200 mesh); no additives; vegan.
- Suggested dose: 3.4 g ≈ 3000 mg per serving.
- Made in Italy under GMP/ISO and halal certification.
- Good balance to “try first” with a small tub.
HSN (Creapure®)
Reviews
2,151 reviews
Size / Servings
500 g · ≈166 servings (3 g)
5★ 78%
4★ 14%
3★ 4%
2★ 1%
1★ 3%
- 100% micronized monohydrate CREAPURE®.
- No additives; vegan; gluten-free.
- Suggested dose: 3–5 g/day (≈3 g per serving).
Conclusions: simple and effective
- If you train strength or HIIT, creatine does help: more strength, power, and training volume; over time, slightly more lean mass.
- Choose monohydrate: best evidence, stable, and cost-effective. Other variants don’t improve results.
- 3–5 g daily, consistency, and good hydration. Loading is optional; you don’t need “cycles”.
- Buy smart: same active ingredient, so decide by size, certifications, and your budget.
QUALITY SEAL ✅
HSN CREAPURE®: certified raw material, no additives, vegan, and gluten-free.
Choose HSN (Creapure®)
