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From gummies to powders: our top creatine supplements to try now
Written byJodi M Johnson
Reviewed byHeeral Tomlinson
Ready to power up? From nostalgic sweet-shop flavours to fuss-free capsules, explore the best creatine products to support your training goals
Our top picks
Micronised creatine
Bloom
Bloom Creatine Unflavoured 153g
£14.99
Vegan-friendly
Applied Nutrition
Applied Nutrition Creatine Gummies Cola 400g
£20.00
Ultra-pure Creatine Monohydrate
Precision Engineered
Creatine Monohydrate 700mg 120 Capsules
Save up to 1/2 Price
18+
£12.50
£25.00
If you’ve been anywhere near a gym lately, chances are you’ve heard of creatine – one of the most talked-about supplements for performance and training support. But what actually is it, and how do you choose the best creatine supplement for your routine?
From classic creatine monohydrate powders to convenient gummies and capsules, there are plenty of options to suit different preferences. Here’s what you need to know – plus our favourite creatine picks to support your workouts.
What is creatine?
Creatine is a compound found in our muscle and brain cells. It helps produce our body’s main energy source, a substance called ATP (adenosine triphosphate).1,2 Creatine also plays a role in brain energy metabolism, but it’s best known for supporting rapid energy production during short bursts of high-intensity exercise, where muscle stores can be temporarily depleted.
Some people take creatine supplements to help replace the creatine they naturally lose and help enhance strength during high-intensity exercise.1 Small amounts of creatine are also found in animal-based foods like meat and fish, so people who eat little or none of these (including vegetarians and vegans) may consume less creatine through food.1 Creatine itself is typically vegan-friendly, as it’s synthetically produced, but if you’re specifically looking for plant-based options, you can explore our guide to the best vegan creatine supplements.
What to look for in a creatine supplement
When choosing a creatine supplement, it helps to keep a few things in mind:
- type: creatine monohydrate is the most widely researched and commonly used form
- format: powders, capsules and gummies all offer different levels of convenience
- dosage: most benefits are seen with a daily intake of around 3–5g
- consistency: the best option is one you’ll take regularly
Creatine monohydrate vs other types
Creatine monohydrate is the most researched and clinically effective form of creatine, commonly used to support performance during high-intensity exercise.8 It’s well absorbed, easy to use and often more affordable than alternative forms.
Some supplements combine creatine monohydrate with additional ingredients, such as electrolytes or vitamins, to support overall wellness performance. These blends can be a convenient option if you’re looking to support multiple aspects of your training in one product. For most people, a simple creatine monohydrate is a reliable and straightforward place to start, while blends may suit those looking for added convenience.
Creatine supplements: our favourite picks
Looking to support both performance and electrolyte balance in one go? Applied Nutrition Creatine+ Hydration Powder combines 5g of creatine monohydrate per serving with added electrolytes to help support your training routine. Formulated with ingredients like Aquamin sea minerals, coconut water powder and Irish Sea Moss, it also contains magnesium to contribute to normal muscle function and help reduce tiredness and fatigue. Did we mention it’s unflavoured too? That makes it a convenient, versatile option for gym sessions and active days. Easy to mix, it fits seamlessly into your routine – simply add it to water or your pre- or post-workout shake.
Free Soul CreaGlow Creatine + Collagen brings creatine, marine collagen, electrolytes and vitamin C together in one raspberry-flavoured blend. Designed with women in mind, this easy daily powder combines creatine to support physical performance with vitamin C to support collagen formation and normal immune system function. Added magnesium also contributes to electrolyte balance and the reduction of tiredness and fatigue, making it a good option for anyone looking for a more efficient collagen routine without making things complicated.
Creatine’s shaking off its ‘gym bro’ reputation – could it be for you? CreaGlow combines creatine monohydrate with Naticol® marine collagen with vitamin C for a drink made to support joints and healthy skin.8,9
Each daily serving also provides magnesium, contributing to electrolyte balance and the reduction of tiredness and fatigue.9,10 So, whether you want a hand through gym days or you’re trying to stay glowing, maybe this one’s for you. FreeSoul’s products are developed with over 6,000 community inputs as well as their own experts, so they deliver what people actually want – an easy, comprehensive supplement designed for everyday wellness. Mix two flat teaspoons (12g) with water and enjoy daily.
Bloom Creatine Unflavoured does exactly that. With no added flavour, this easy-to-mix powder blends effortlessly into water, juice or your favourite shake without changing the taste. A straightforward option without the fuss – perfect for anyone who likes to keep their supplements as flexible as their routine.
Want the benefits of creatine without the shaker bottle? Applied Nutrition Creatine Gummies Cola makes things refreshingly simple. Each serving (four gummies) delivers 3000mg of creatine monohydrate. The real win? Convenience. No powders, no mixing and no mess. If you want a straightforward, tasty way to stay consistent with your creatine, this is about as easy as it gets. Prefer something fruitier? Why not try the Millions® blackcurrant flavour or blue raspberry.
Ancient+Brave True Creatine+ keeps things uncomplicated. Formulated without unnecessary ingredients and extras, it’s unflavoured –
meaning you can add it to your daily drink of choice without changing the taste. Whether you’re lifting, sprinting or training hard at the gym, True Creatine+ helps increase physical performance during bursts of high-intensity exercise.
Each scoop of Optimum Nutrition’s tasty mix delivers 3g of creatine – the amount shown to increase physical performance in successive bursts of short-term, high-intensity exercise. This one’s ideal for those who want a straightforward sip – add one level scoop to 250ml water, mix well and enjoy before your workout.
Research suggests the benefits of creatine can be seen in as little as 3g a day3, but do you fancy a little extra? These Precision Engineered capsules provide 4.2g of creatine monohydrate – the most widely studied form – in a six-capsule serving. Take six capsules daily, split before and after exercise, and remember to stay adequately hydrated throughout the day.
Switch up your usual with a burst of blue raspberry. Each serving contains 4.25g of creatine monohydrate, adding both flavour and function to smoothies, shakes or a simple glass of water. Mix one scoop (5g) with 250ml of water and enjoy once or twice daily. And yes – the sweet-shop nostalgia is very much part of the appeal.
Another one for those who like to keep it simple but love a fruity taste: enter USN’s creatine monohydrate. The tropical flavour adds a little sunshine to your workout, and at 28p per serving, it’s a budget-friendly way to stay consistent. Mix 5g with 250ml of cold water and enjoy.
Creatine FAQs
Creatine’s main role is helping your body produce ATP. This helps send energy to our muscle tissues, supporting performance during successive bursts of short-term, high-intensity exercise,1 and it’s not just found in muscle cells.
As creatine is present in our brain cells (and our brain uses a quarter of our total energy), research suggests it might have cognitive benefits.2 Some studies have linked creatine supplementation to better memory in older adults, but further research is needed to fully support this.4 The beneficial effects are seen with a daily intake of 3g creatine. With more readily available energy, you may be able to push out an extra rep or maintain intensity during short bursts. Over time, this can lead to greater gains in muscle strength and size.5
To increase the amount of creatine stored in your muscles, there are two common approaches. One method involves starting with a loading phase, where you take 20–25g per day (about 0.3 grams per kilogram of body weight), split into four to five smaller doses throughout the day, for five to seven days. After this, you switch to a maintenance dose of three to five grams per day (about 0.03 grams per kilogram of body weight).6 Alternatively, you can skip the loading phase and simply take 3–5 grams per day from the beginning. This method takes a little longer to fully increase muscle creatine stores, but it is just as effective over time.6
Creatine monohydrate has the most scientific research supporting its effectiveness. It’s well absorbed by the body, is safe when used appropriately and is generally more affordable than other forms.7
Yes. Creatine can be a simple addition for those new to the gym or looking to support their training. Starting with a daily dose of around 3–5g and taking it consistently alongside a balanced diet and exercise routine is often the easiest approach. As with any supplement, it’s a good idea to speak to a healthcare professional before starting if you have any underlying health conditions or concerns.
The final say
Whether you’re team gummies, loyal to the classic powder or curious to try something totally new, the best creatine is the one you can enjoy and take consistently. Creatine isn’t just for bodybuilders anymore – it’s for anyone who wants to train harder. If you’re new to creatine, focus on consistency rather than complexity – a daily dose alongside your regular training is often all you need. With options ranging from on-the-go gummies to easy-mix powders – there’s something to suit different preferences and training styles. Choose what feels practical for you and let consistency do the work. Still curious about creatine beyond the gym? Read our guide on whether creatine is good for your brain.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Forbes SC et al. Creatine supplementation and endurance performance: surges and sprints to win the race. Journal of the International Society of Sports Nutrition [Internet]. 2023 Apr 25 [cited 2025 Jul 30]; 20(1). Available from: https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2204071
2. Dunn J, Grider MH. Physiology, Adenosine Triphosphate. StatPearls [Internet]. 2023 Feb 13 [cited 2025 Jul 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553175/
3. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 30]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6365
4. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol [Internet]. 2018 Jul 15 [cited 2025 Jul 30]; 108: 166-73. Available from: https://pubmed.ncbi.nlm.nih.gov/29704637/
5. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition [Internet]. 2021 Feb 8;18(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
6. Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MET. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition & Biochemistry [Internet]. 2016 Dec;20(4):1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/
7. Gutiérrez-Hellín J, Coso JD, Franco-Andrés A, Gamonales JM, Espada MC, González-García J, et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients. 2024 Dec 29;17(1):95–5.
8. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition [Internet]. 2007 Aug 30;4(1):6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
9. European Commission. Characteristics [Internet]. European Commission [cited 2026 May 5]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6505 European Commission. Characteristics [Internet].
10. European Commission [cited 2026 May 5]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6502 European Commission. Characteristics [Internet].
11. European Commission [cited 2026 May 5]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6401
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