Best Creatine in the UK (2026): Monohydrate Ranked by Cost per 5 g Dose
Creatine monohydrate at 5 g a day is the form with the most research behind it, with hundreds of published studies at that dose. Loading is optional. No cycling. No special timing.
Best value:Optimum Nutrition Micronized Creatine: 60 servings. The listing says tested for banned substances; we did not find it in a public registry.
Best quality:Thorne Creatine: micronized creatine monohydrate. This exact product is confirmed in the NSF registry (NSF/ANSI 173).
Cheapest:BulkSupplements Micronized Creatine Monohydrate (500g): 100 servings.
Not medical advice. Certifications in the table are as stated on the listing, unless we say a product is listed in the US registry. Creatine raises serum creatinine on a blood test; tell your doctor you take it.
All Products Ranked by Cost Per 5g Daily Dose
| Product | Creapure? | Servings | Certification (as labelled) |
|---|---|---|---|
| BulkSupplements.com | No | 100 | NSF Certified for Sport, NSF/ANSI 173 |
| Optimum Nutrition | No | 60 | Banned Substance Tested |
| qualityThorne | No | 90 | NSF Certified for Sport |
Cost per day is figured at 5g of creatine per day, the maintenance dose used in most studies (ISSN position stand). The differences between products are purity sourcing, third-party testing, and price.
The shelf these five were chosen from
Original research We read the Supplement Facts panel of 1,200 on-market creatine labels in the NIH Dietary Supplement Label Database , of 2,412 listed; 969 carried a readable dose. Every figure below is against that sample, never the whole market. We only report findings that held up when we re-checked them.
Creatine monohydrate labels sit at a median 5 g per serving, exactly the dose the trials use, and the 90th percentile is the same figure, meaning the form barely varies. The alternatives do not: HCl labels sit at a median 2 g, buffered at 1.5 g, and magnesium chelate at 0.562 g.
| Chemical form | Labels | Median | 90th pct |
|---|---|---|---|
| Creatine monohydrate | 599 | 5 g | 5 g |
| No form named | 171 | 3 g | 9 g |
| Creatine HCl | 110 | 2 g | 3 g |
| Buffered / Kre-Alkalyn | 43 | 1.5 g | 1.5 g |
| Magnesium chelate | 39 | 0.56 g | 2 g |
Why that decides the ranking above. The rule at the top of this page, buy monohydrate, is not a brand preference or a taste. It is the only form the shelf reliably sells AT the studied dose. Every product ranked above delivers 5 g by default because monohydrate does; a premium-form product asks you to pay more for a smaller number, and the table shows how much smaller. That is why the ranking compares monohydrate products on cost and testing rather than pitting forms against each other: among the alternatives there is no dose to compare.
What this cannot tell you: This counts what labels declare per serving, not what people actually take. Someone using HCl deliberately at several servings a day closes the gap, and that is invisible here. A lower label dose does not say anything about the form itself. It means those products are not sold at 3–5 g.
Source: NIH Dietary Supplement Label Database (DSLD) v9, read 30 August 2026. Method: how we read labels.
Creapure vs Generic Creatine: Is the Premium Worth It?
Creapure is a brand of creatine monohydrate manufactured by AlzChem in Germany. It is produced via chemical synthesis (not from animal byproducts). The maker states it is tested to 99.99% purity. The maker also tests for contaminants such as dicyandiamide (DCD) and dihydrotriazine.
| Factor | Creapure (German) | Generic (varies) |
|---|---|---|
| Purity | 99.99% | 99.0-99.5% (varies) |
| Contaminant testing | Tested for DCD, DHT, creatinine | Varies by manufacturer |
| Manufacturing | Chemical synthesis in Germany | Various methods and locations |
| Vegan | Yes (synthesised) | Usually yes, but not always verified |
| Cost premium | ~2-3x more per serving | Baseline |
| Brands using it | Brands on our Creapure list (Thorne does not name it) | Other brands vary |
Our take: The purity difference between 99.0% and 99.99% is real but small. For most healthy adults, generic creatine monohydrate from a reputable brand is perfectly fine. Pay the Creapure premium if you are (a) a drug-tested athlete needing NSF/Informed Sport certification, (b) want the highest purity statement, or (c) are supplementing long-term. The cost difference is not trivial over a year, but not enormous either.
The safety record, in numbers
Creatine is among the most-studied supplements there is, and the reporting data should be read with that in mind: adverse-event reports are voluntary, carry no denominator, and are not a rate of harm among users. They are shown here because a page that sells something should show the safety data it has, not because they indicate a problem.
Evidence Highlights: What the Research Shows
Hundreds of Published Studies
Creatine monohydrate has more published research than any other sports supplement. The International Society of Sports Nutrition (ISSN) position stand reviews the evidence for creatine in exercise and sport (PMID: 28615996).
How It Works
Creatine increases your muscles' stores of phosphocreatine, which regenerates ATP (your cells' energy currency) during short, intense efforts. More phosphocreatine = more reps, heavier lifts, faster sprints, quicker recovery between sets. It has been studied in trained and untrained individuals, men and women, young and old.
Strength and Muscle
A meta-analysis of 22 studies found creatine supplementation increased maximum strength by an average of 8 percentage points more, and repetitions to failure by 14 points more, than placebo (PMID: 14636102). These are the pooled averages from that analysis.
Thinking and Memory Research
Creatine has been studied in small trials of memory and thinking, including a 2003 trial by Rae et al. in vegetarians (PMID: 14561278). Results are early and mixed, and this page does not claim creatine improves thinking.
Creatine and Mood
A 2019 review by Kious et al. looked at small studies of creatine in people with depressive disorders. The evidence is preliminary and mixed. This page makes no claim that creatine helps with depression; if you have concerns about mood, talk to your doctor.
The Hair Loss Myth
This is the most common concern about creatine, so let's address it directly.
In 2009, a study of 20 South African rugby players found that a creatine loading protocol (25g/day for 7 days, then 5g/day for 14 days) increased DHT levels by 56% (PMID: 19741313). DHT is linked to male pattern baldness in genetically predisposed individuals, which sparked widespread concern.
Here is what the evidence actually shows:
- This is ONE study with 20 participants. It has never been replicated in the 17 years since publication.
- DHT levels stayed within normal physiological range even after the increase.
- Multiple subsequent studies measuring DHT and other hormones during creatine supplementation found no significant changes.
- The ISSN position stand (2017) states: "There is no direct evidence that creatine supplementation promotes hair loss."
- The one trial that measured hair found no difference. In 2025, 45 men took 5 g a day or a placebo for 12 weeks; hair and DHT did not differ between the groups (PMID: 40265319). The 2009 study measured only a hormone level, not hair.
Bottom line: If you are genetically predisposed to male pattern baldness (family history), the theoretical risk is not zero but is very small and not supported by replicated evidence. The one trial that measured hair found no difference from placebo; talk to a clinician if you have concerns.
Buying creatine on Amazon.co.uk: the products on this page
These are the 3 products on this page that Amazon.co.uk lists, each with a button to its own page there. We do not show a price here. Check the price on Amazon.co.uk before you buy.
| Product | US registry check | Buy |
|---|---|---|
| BulkSupplements Micronized Creatine Monohydrate | In registry: NSF/ANSI 173 | Check price → |
| Optimum Nutrition Micronized Creatine Monohydrate | Label claim only | Check price → |
| Thorne Creatine | In registry: NSF/ANSI 173 | Check price → |
Three checks on the Amazon.co.uk listing itself
- Who is selling it. The “Sold by” line should read the brand, Amazon, or the brand’s named distributor.
- The lot and the expiry on arrival. A lot older than the certificate date, or an expiry inside a year, is a reason to return it.
- The serving count, not the piece count. A listing that says “240 count” at two pieces a serving is 120 days, so compare the cost per serving, not the cost per piece.
Frequently asked questions
What is the best creatine supplement?
Plain creatine monohydrate powder at 5g/day. For value: Optimum Nutrition Micronized Creatine. For quality: Thorne Creatine (NSF listed in the US registry, NSF/ANSI 173). For budget: BulkSupplements.com. HCl, buffered, and ethyl ester forms have less research behind them. See our forms comparison.
Is loading creatine necessary?
No. Loading (20g/day for 5-7 days) saturates muscles in about a week. Taking 3-5g/day reaches the same level in 3-4 weeks. Loading is faster but not required and can cause GI discomfort. Both protocols produce the same end result, see how long creatine takes to work for the full timeline breakdown.
Does creatine cause hair loss?
No, not in the trials we found. The one trial that measured hair split 45 men between 5 g a day and a placebo for 12 weeks; hair and DHT did not differ between the groups (Lak 2025, PMID: 40265319). The worry comes from one 2009 study of 20 rugby players that measured a hormone, DHT, not hair. The ISSN says there is no direct evidence that creatine causes hair loss.
Can women take creatine?
Yes. Creatine is studied in women and men at the same dose. Women typically have 70-80% lower muscle creatine stores. It does not cause bulkiness, the 1-3 lbs of water weight gain is intracellular (inside muscles), not subcutaneous fat. The ISSN explicitly includes women in their recommendations.
Has creatine been studied for thinking and memory?
Creatine has been studied for memory and thinking in small trials, and the results are early and mixed (for example PMID: 14561278). This page does not claim creatine improves thinking.
Related Guides
- Creatine for Seniors: muscle, strength, falls and the creatinine question after 60
- Creatine for Women: the evidence base by life stage
- Creatine Supplements Guide: Overview, dosing protocols, mechanism
- Creatine Forms Compared: Monohydrate vs HCl vs buffered vs ethyl ester
- How Long Does Creatine Take to Work?: The saturation timeline, with and without loading
- Best Magnesium Supplements: Similar evidence-based comparison approach
- Protein Supplements Guide: For pairing with creatine
Sources
- Kreider RB, et al. "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." J Int Soc Sports Nutr. 2017;14:18. PMID: 28615996
- Rawson ES, Volek JS. "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance." J Strength Cond Res. 2003;17(4):822-31. PMID: 14636102
- Rae C, et al. "Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial." Proc R Soc Lond B. 2003;270(1529):2147-50. PMID: 14561278
- Kious BM, et al. "Creatine for the Treatment of Depression." Biomolecules. 2019;9(9):406.
- van der Merwe J, et al. "Three weeks of creatine monohydrate supplementation affects … in college-aged rugby players." Clin J Sport Med. 2009;19(5):399-404. PMID: 19741313
- Jagim AR, et al. "A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate." J Int Soc Sports Nutr. 2012;9(1):43. PMID: 22971354