Creatine Monohydrate: What It Is and How It Is Taken

Creatine monohydrate is one of the most widely used and most studied ingredients in sports nutrition. This guide explains what it is, what can legally be said about it in the UK, and how it is usually taken, so you can make an informed choice.

What is creatine?

Creatine is a compound that the body makes from three amino acids: arginine, glycine and methionine. It is stored mainly in muscle. It is also found in foods such as meat and fish, so people who eat little or no animal food get little creatine from their diet.

Creatine monohydrate is creatine bound to one molecule of water. It is the most common form used in food supplements.

What can be said about creatine in the UK

In Great Britain, a food supplement may only carry a health claim that is on the official register, and only when the product meets that claim's conditions of use. For creatine, the condition of use is a daily intake of 3 g.

Our Creatine Monohydrate 500 mg capsules provide 1,000 to 2,000 mg at the label serving, which is below that amount, so we make no health claim for this product. We describe it by what it contains and how much. Be cautious about wider promises you may see online.

How creatine is taken

Daily amount

It is worth checking how much creatine your chosen product provides per daily serving, not just per capsule or scoop.

Capsules versus powder

Powder is measured with a scoop and mixed into a drink. Capsules avoid mixing and measuring, but each capsule holds a fixed, smaller amount, so you may need several to reach a given intake.

• Our Creatine Monohydrate 500 mg capsules contain 500 mg of creatine monohydrate per vegan HPMC capsule, with nothing else added. The label serving is 2 to 4 capsules daily, which provides 1,000 to 2,000 mg. We make no health claim for this product.
• Our Citra Pump Pro provides 800 mg of creatine monohydrate per capsule with 600 mg of L-citrulline and 600 mg of L-arginine. The label serving is 1 to 4 capsules daily, and four capsules provide 3,200 mg of creatine.

Always follow the suggested use on the label and do not exceed it.

Timing

There is no single correct time of day. Many people find it easiest to take creatine at the same time each day, for example with a meal, so that it becomes part of their routine.

Water

Take capsules with a large glass of water and drink fluids regularly through the day, especially around training.

Who should check first

Speak to your doctor or pharmacist before taking creatine if you have any kidney condition, take any medication, are under medical supervision, or are pregnant or breastfeeding. Creatine products are not intended for anyone under 18.

Find out more

For more on training nutrition, read Supplements for Athletes: Creatine, Protein and Omega-3 Explained, or browse our Strength and Performance collection.

Frequently asked questions

Is creatine monohydrate suitable for vegans?

Creatine monohydrate used in supplements is normally produced synthetically rather than from animal sources. Our Creatine Monohydrate 500 mg capsules are suitable for vegans and use HPMC capsule shells.

Do I need a loading phase?

Not necessarily. Many people simply take a consistent daily amount. Whatever you do, do not exceed the daily dose stated on the label.

Do you make a health claim for Creatine Monohydrate 500 mg?

No. Its label serving provides 1,000 to 2,000 mg of creatine a day, which is below the 3 g daily intake set as the condition of use, so no health claim is made for it.

Can I take creatine on rest days?

Creatine is usually taken daily as a routine, rather than only on training days. Follow the label.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.