Best Creatine Supplements in the UK (2025)

Creatine is a naturally occurring compound that helps supply energy to cells throughout the body, particularly muscle cells. It works by increasing your body's phosphocreatine stores, which helps to produce more ATP (adenosine triphosphate) - the primary energy source for high-intensity exercise. This enhanced energy production can lead to improved strength, power output, and muscle growth.

The main benefits of creatine supplementation include increased strength and power output during high-intensity exercise, enhanced muscle growth when combined with resistance training, improved recovery between intense exercise sets, and potential cognitive benefits. It's one of the most researched and effective sports supplements available today.

The standard dosage for creatine monohydrate is 3-5 grams per day. Some people choose to do a "loading phase" of 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams daily. However, the loading phase is optional, and you can start with the maintenance dose if preferred.

The timing of creatine supplementation is flexible. You can take it at any time of day, as long as you're consistent with your daily dose. Some people prefer taking it pre-workout for potential performance benefits, while others take it post-workout or with meals. The most important factor is maintaining consistent daily intake.

Creatine is generally well-tolerated and safe for most people. Some individuals may experience mild side effects like water retention, bloating, or digestive discomfort, especially during the loading phase. These effects are usually temporary and can be minimized by staying hydrated and spreading out the dose throughout the day.

No, cycling creatine is not necessary. You can take it continuously as long as you're training. The body maintains its creatine stores through regular supplementation, and there's no evidence that cycling provides additional benefits.

Creatine monohydrate is the most researched and effective form of creatine. While other forms exist (like creatine hydrochloride, creatine ethyl ester, or buffered creatine), they haven't been shown to be more effective than monohydrate. Some alternative forms may be more expensive and less researched.

You can take creatine with or without food. Some research suggests that taking it with a meal containing carbohydrates and protein might enhance absorption slightly, but the difference is minimal. The most important factor is taking it consistently every day.