Creatine Supplements: Forms, Dosing and Timing

Creatine is the most standardised product in sports nutrition. The overwhelming majority of what is sold is creatine monohydrate at a serving of three to five grams, which makes this one of the few supplement categories where two products genuinely compare straight across on price per serving.

Why the labels are unusually simple

Because the compound and the serving size are near-universal, most of the differentiation is packaging and marketing. “Micronised” describes a finer grind of the same compound, not a different ingredient. Branded raw materials such as Creapure identify the manufacturer of the monohydrate rather than a distinct form. Our overview of creatine covers what the ingredient is and where it comes from.

Forms other than monohydrate

Hydrochloride, buffered and blended versions exist and are dosed differently, usually at lower gram amounts. Whether that lower dose is equivalent is exactly the sort of claim worth reading carefully — see monohydrate vs HCl and buffered forms.

Dosing and the loading question

Two dosing patterns are described in the literature: a short higher-intake loading period followed by a lower maintenance amount, or a steady maintenance amount from the start. They differ in how quickly muscle stores rise rather than in where they end up. Our loading phase guide and dosage guide set out what the guidelines and reviews say.

Timing

Creatine works by saturating stores over time rather than acting acutely, which changes what “timing” means for it compared with a pre-workout. See when to take creatine.

Common concerns

Water retention, kidney function and hair loss are the three questions that dominate creatine searches, and each has a research literature worth representing accurately rather than dismissing. Our guides on water retention and side effects cover what has and has not been established. If you have any kidney condition, discuss creatine with your doctor before starting.

Comparing products

Once you have settled on monohydrate, the only variables that matter are grams per serving, servings per container and price — our creatine comparison filters by brand, format and pack size.

References

• NIH Office of Dietary Supplements — Dietary Supplements for Exercise and Athletic Performance
• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation