The verdict on creatine supplements
Easy to use and effective, Protein Works' Creatine Monohydrate is a solid choice, whether you’re new to creatine powders or want to try something different.
If a third party-tested option is priority, consider Precision Engineered's creatine powder, which is Informed Sport approved.
Look to Bulk’s Creatine Monohydrate powder if you want to experiment with flavours, and choose Ancient + Brave's premium powder if the addition of vitamin D, taurine and magnesium could do you some good.
How much creatine should I take a day?
“I recommend between 3-5g daily via a powder, capsule or gummy,” says Darley. “3g is the efficacious dose that all scientific and clinical studies are tested on, which means there’s evidence that it works when taking this amount.
When is the best time to take creatine?
Whether it’s first thing in the morning, before a workout or after a session, the time of day you take your creatine supplement doesn’t matter. Creatine builds up in your muscles over time, so the main thing is that you're consistent and getting it in your system regularly.
Is creatine safe for everyone?
Creatine is a low-risk addition to most supplement routines. That said, Darley offers an important reminder: “Creatine is safe for most, but some people may experience side effects, particularly if they don’t stick to the recommend dosage. It’s always best to consult a doctor if unsure.”
Why trust The Good Housekeeping Institute
Our senior health and wellness writer, Priyankaa Joshi, and our health and wellness tester, Kim Hawley, have both been working at the Good Housekeeping Institute for a number of years, testing and reviewing sports nutrition supplements including the best protein powders, the best greens powders and the best energy gels, bars and chews, among many others.
For this test, we also enlisted the help of two nutritionists to analyse the products and help you make an informed decision on creatine supplements.