The WT Creatine Edit

We have not lab-tested any creatine products, and we are not recommending specific brands here. Instead, this is the checklist we would use ourselves. For the evidence behind creatine, read Creatine for Women: Worth Your Money?

“The best creatine is usually the most boring one on the shelf.”

Monohydrate is the form behind most of the research summarised by the International Society of Sports Nutrition. Buffered, liquid and other premium forms have not been shown to work better, and often cost more. "Micronised" monohydrate is the same compound ground finer so it mixes more easily.

Supplements are not checked like medicines before sale. Third-party programmes such as Informed Sport and NSF Certified for Sport test products for banned substances and contaminants. You can search their public databases directly rather than relying on a logo on the tub. If a brand claims certification, verify it there.

The ideal ingredient list is one line: creatine monohydrate. Proprietary blends hide how much creatine you are getting. Claims about hormones, brain fog or ageing are marketing, not established benefits. Gummies can be convenient, but check the actual creatine dose per serving and how many you would need.

The ISSN position stand describes a common approach of around 3 to 5 grams a day; a loading phase is optional and mostly speeds up the process. Work out price per daily dose rather than per tub. Plain powder is usually the cheapest. Take it consistently; timing matters far less than habit.

You have kidney disease, are pregnant or breastfeeding, take regular medication, or are under 18. A pharmacist is a good, free first stop.