11 best creatine supplements for muscle strength, bone and brain health

A household name in the cupboards of fitness fanatics, Myprotein has an extensive creatine range from creapure creatine and tablets (which are also in this guide) to an electrolyte and protein blend. For this guide, I tested the unflavoured impact creatine.

While its very competitive price is a draw (it’s also often highly discounted on the brand’s website), I was also pleased by how well it dissolved in water, which made it easy to drink. It’s also third-party tested and has the ‘Informed Choice’ badge, meaning that it’s been tested for banned substances and meets strict manufacturing standards.

The packaging is pretty utilitarian and the scoop is small, so it's susceptible to becoming buried. But in terms of quality and testing scrutiny, this promises bang for your buck.

Ancient and Brave true creatine+ is a blend of creatine, taurine, magnesium and vitamin D. Smartly packaged in a glass copper bottle, the design is a refreshing break from utilitarian packets from other brands.

It comes as a fine, light powder that dissolves fairly easily in 250ml of water, although I did have to swirl the bottom of the glass to get the last bits mixed in. Its taste is distinct – think botanical, and slightly medicinal – but it’s not long until you’re used to it.

While it's hard to separate other factors like sleep and food, when I tested true creatine+, I did notice a boost in my energy levels and strength during sport, consistently breaking my weight personal bests in the gym after taking it.

With science behind its formula, I like that alongside creatine, it has the added benefits of taurine (offers antioxidant and cardioprotective effects), magnesium (robustly linked to improved muscle recovery and performance) and vitamin D (crucial for bone, dental and muscle health). This can help to reduce your daily supplement intake, though it should be noted the amount of vitamin D in one serving (0.75mcg) isn’t enough to cover the daily recommended intake (10mcg).

My only gripe is that it's difficult to measure the product. Unlike other brands, true creatine+ doesn't come with a scoop to portion the amount to take. While Ancient and Brave sells a gold metal scooper (£12, Ancientandbrave.earth), it’s designed to be used with its other supplements like collagen (£32, Ancientandbrave.earth), so I found it hard to precisely measure half a spoon of creatine as required.

Momentous uses Creapure creatine, a creatine monohydrate that has been developed by a chemical company in Germany that is known for its purity. Creapure creatine undergoes internal and external quality controls and is NSF Certified for Sport, meaning it's confirmed to not contain banned substances for athletes.

When taking the creatine, I found it on the grainy-side and I had to work to get the last bits out. But if you’re after a safe and assured product, the texture is a small downside.

Budget friendly Optimum Nutrition has long been a go-to amongst gym goers and athletes. The brand is known for its huge black tubs of supplements and the creatine is no different.

As it's been micronised, the creatine blended really well into water and taste was very subtle. Plus, while the scoop is small, it’s a light grey colour makes it easy to identify in the tub.

This creatine isn’t third party tested, so if you’re after one that is, you might want to consider the version that’s part of the brand’s elite series (£40, Optimumnutrition.com).

Optimum Nutrition’s creatine comes in three flavours: blue raspberry, fruit punch and orange. I tend to favour less additional ingredients in my supplements, so went for its unflavoured version.

It’s one of the cheapest on this list, but Protein Works creatine monohydrate doesn’t scrimp on good quality ingredients. When I dissolved it in water, the creatine mixed smoothly and dissolved almost completely.

The packaging is sleek and subtle, bridging the gap between products targeted to athletes and general supplement users. The scoop is small so can get lost amongst the powder, but being black, it’s easier to spot.

Those who are looking for a third-party tested brand may want to look elsewhere, but Protein Works does say each supplier must pass a quality test and products are EU Food Legislation compliant.

Gym lovers favourite, Bulk offers what it says on the tin: lots of good value, large quantity products that suit different fitness targets from building muscle to weight loss and endurance. Its creatine offering is no different with a list including tablets, gummies, an electrolyte blend and pre-workout powders. I gave the unflavoured creatine monohydrate powder a whirl, trying two scoops in water.

I didn’t particularly enjoy taking this creatine; I found the texture grainy and it was hard to take my full dose as some of the powder stuck to the side of my glass. The scoop is also tiny so you have to dig around to find it in the pile of powder, which doesn’t feel very hygienic.

But all being said, for those who get through lots of creatine it’s a good option: it’s cheap, you can buy it in 1kg size for less than £50 and it’s third-party tested.

The first travel sachet creatine on my list, Thorne has a strong reputation for rigorously tested products that are used by athletes, sports teams and health professionals. The sachets offer a handy way to take the supplement while travelling or on the go, each containing 5g of creatine monohydrate – this more than most brands in this list, which tend to have around 3g per serving.

Thorne is NSF Certified for Sport, while Pure Sport (the other creatine travel sachet I tested) carries an Informed Sport certification. Comparing the two, NSF’s scope is larger as it has a background in public health and sanitation, so not only tests products intended for use in sports, but also functional foods, cosmetics, and personal care products. Informed Sport solely tests products to be used in competitive sports. NSF also tests for roughly 40 more contaminants than Informed Sport. That being said, both are great labels to look out for and ensures the product you are taking is exactly what it says it is.

In terms of everyday use, I preferred taking Thorne’s creatine to Pure Sport as I found it lighter and less grainy. Thorne’s packs are cheaper, too.

If you prefer a product with less waste, Throne’s creatine is also available in tubs (£31.99, Healf.com).

Each individually measured and packaged up, Pure Sport’s creatine offers a convenient option for those who wish to have a dose handy while on the go or travelling. Each sachet has 5g of creatine monohydrate inside, the exact same as Thorne’s packs.

While I found it rather gritty and difficult to dissolve, I’m satisfied by the testing Pure Sport’s creatine has undergone. It’s gained an Informed Sport certification, meaning it’s been tested for safety among professional athletes.

When using sachets, waste is a big downside and the convenience comes at a higher price point compared to buying tubs. But I can imagine it working well whilst travelling, sparing me from taking a huge load of heavy creatine in my suitcase.

While labeled tasteless, creatine can be unpalatable leading some to seek flavoured versions. While I wouldn’t reach for creatine that contains other non-supplement ingredients, if I were to pick one I’d go for a product with minimal ingredients. The best example I found of this comes from Protein Works, with its two flavoured creatines that use natural colourings like beetroot powder and curcumin.

When I added the orange burst flavour to water, it dissolved into a bright orange liquid and like its unflavoured version, the fine powder broke down well into the liquid. The taste was very reminiscent of orange squash and a bit like Berrocca. I also sampled the berry blitz flavour, which was stronger tasting and far too was too sweet for me, though my sister, who also gave it a sample, enjoyed it.

For those who like a tasty pre-workout drink and struggle with unflavoured creatine, this is very drinkable.

A poorly dissolved creatine drink can become quickly tiresome, so for those who prefer to take their supplements in tablet form, then Myprotein’s creatine monohydrate tablets might be your choice.

The tablets are fairly large, which might put some off, though I found them easy to take. For those unfazed, the pill form can be a convenient alternative to powder on the go. I can imagine popping some in a container to take before my workout or while travelling.

To get 3g of creatine monohydrate, you need to take three tablets. And for those who like to take more creatine, this does mean quite a few to swallow. Plus, of course, it’s not a pure creatine monohydrate product as there are bulking, anti-caking and glazing agents in the ingredient list. However these tablets don’t contain sweetener, unlike most gummies.

Cymbiotika has combined creatine monohydrate with the amino acid L-Glutamine in its raspberry liquid sachets. The brand says it’s included L-Glutamine as it boosts immune cell activity in the gut, helping to reduce inflammation and soothe the intestinal tissue.

While L-Glutamine plays an essential role in normal intestinal health and has been shown to support recovery and immune system function in ICU patients, the evidence is still small to suggest it may change your gut microbiome. And despite it being marketed as a exercise supplement, there are no consistent observed effects on athletic performance if taken for exercise. It’s best to speak to a health professional about whether L-Glutamine is worth taking for you.

Like for many of its supplements, Cymbiotika’s creatine is encapsulated in liposomes (the fatty membranes that line the cells in our body). Liposomal delivery aids absorption by protecting the nutrients until they reach your intestines, ensuring that your body absorbs them efficiently.

In terms of consuming the product, you can take the sachet straight or mix it into water or your protein shake. By itself, it's very sharp and acidic, a taste that definitely needs getting used to. It mixed well with water and this made it a bit more palatable, though didn’t completely minimise its unusual taste. It blends into a milky yellow colour, which is caused by the CreaBev creatine monohydrate (a more stable and soluble version of creatine).

For those after a flavoured creatine that contains plant-based ingredients, this is a good choice as it uses organic cranberry and raspberry powder and doesn’t contain sweetener or sugar.