Creatine Monohydrate

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Creatine monohydrate is the most studied form of creatine, and the form most research doses are based on. This range covers creatine monohydrate powders, standard, micronised and Creapure, from brands including Legit Supplements, Optimum Nutrition, ATP Science, Rule 1, Beast Labs, Evogen, Switch Nutrition and Cyborg Sport.

Read the Creatine Monohydrate buying guide
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Creatine Monohydrate: buying guide

New to creatine? Start with our creatine guide and full range, which explains what creatine does, who it suits and how to take it. This page helps you choose between creatine monohydrate products.

Why monohydrate is the default choice

In its 2017 position stand, the International Society of Sports Nutrition (ISSN) named creatine monohydrate the most effective nutritional supplement available to athletes for building high-intensity exercise capacity and lean mass during training. Most of the research behind that conclusion used monohydrate. The NIH Office of Dietary Supplements notes that other forms of creatine have not been shown to work better.

Creatine monohydrate is about 88% creatine by weight, so a 5 g scoop gives you roughly 4.4 g of creatine.

Standard, micronised or Creapure?

Type What it is Choose it if
Standard monohydrate Plain creatine monohydrate powder You want the lowest price per serve and don't mind a little grit when you stir it
Micronised monohydrate Monohydrate milled into finer particles You want it to mix more easily. The creatine per gram is the same
Creapure Branded monohydrate made in Germany by Alzchem You want a named, traceable raw material. Look for the Creapure quality seal
Flavoured monohydrate Monohydrate with added flavour and sweetener You drink it on its own in water. Check the grams of creatine per serve

How to compare creatine monohydrate

  • Price per serve. Divide the price by the number of serves. Check the serve size too: some labels use a 3 g serve, others 5 g.
  • Grams of creatine per serve. Most research used 3 to 5 g a day.
  • Tub size. At 5 g a day, a 250 g tub lasts about 50 days and a 500 g tub about 100 days.
  • Unflavoured or flavoured. Unflavoured is usually creatine alone. Flavoured adds flavours, acids and sweeteners.
  • Testing. If you compete in a drug-tested sport, choose a batch-tested product (for example HASTA or Informed Sport certified) and check with your sport before you use it.

How much to take

Most people take 3 to 5 g a day, every day, including rest days. A loading phase of about 20 g a day, split into four 5 g doses for 5 to 7 days, fills your muscle stores faster, then 3 to 5 g a day keeps them full. Always follow the directions on your product's label. Our guide on how to take creatine walks through it step by step.

Popular creatine monohydrate at Supps247

For our ranked shortlist and how we chose it, see the best creatine in Australia.

Related categories

Browse the full creatine range, including creatine HCl and capsules. Creatine is often stacked with a pre-workout or beta-alanine, and many people stir it into their protein shake.

Sources: ISSN position stand: creatine supplementation (2017); NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance; Common questions and misconceptions about creatine (JISSN, 2021).

Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Creatine Monohydrate: questions and answers

Is micronised creatine better than regular creatine monohydrate?
Not for results. Micronised creatine is monohydrate milled into finer particles, so it stirs into water or a shake more easily. The creatine per gram is the same, and there is no good evidence it builds muscle stores faster or works better. Choose it if mixing matters to you, and choose standard monohydrate if you want the lowest price per serve.
What is Creapure?
Creapure is a branded creatine monohydrate made in Germany by Alzchem. It is sold as tested and traceable, and genuine products can carry a Creapure quality seal with a code you can check on the Creapure website. It is still creatine monohydrate, so it works the same way as any pure monohydrate at the same dose.
Should I buy unflavoured or flavoured creatine monohydrate?
Unflavoured is usually creatine on its own and is easy to add to a protein shake, juice or pre-workout. Flavoured versions add flavours, acids and sweeteners so you can drink them in water. If you choose flavoured, check the grams of creatine per serve, because the scoop also contains the flavouring.
How long does a tub of creatine monohydrate last?
At 5 g a day, a 250 g tub lasts about 50 days and a 500 g tub about 100 days. At 3 g a day they last longer. If you start with a loading phase of about 20 g a day for 5 to 7 days, you will use 100 to 140 g in the first week. Check the serve size on your label, because brands use different scoop sizes.
Do I need to cycle creatine monohydrate?
There is no need to cycle it. Creatine works by keeping your muscle stores topped up, so taking it every day, including rest days, is the point. Research has followed healthy adults taking creatine daily for long periods without safety problems. If you have kidney disease, are pregnant or take regular medication, talk to your doctor first.
Is creatine monohydrate vegan?
Most creatine monohydrate powder is made synthetically rather than from animal products. Check the label for a vegan claim, and if you choose capsules, check whether the shell is made from gelatine. Vegetarians and vegans have been reported to have lower muscle creatine stores, so they are one group that may notice a bigger change.

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