Creatine Monohydrate: A Beginner's Guide

Creatine monohydrate is one of the most researched and widely used supplements in sports nutrition — and one of the most affordable. If you've been thinking about adding it to your routine, here's what you need to know.

What is creatine monohydrate?

Creatine is a compound found naturally in the body and in foods like red meat and fish. Monohydrate is the original and most extensively studied form, which is why it remains the go-to for most gym-goers — and it's usually the most affordable, too.

What does creatine do?

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. This benefit is recognised for adults doing high-intensity exercise, at a daily intake of 3g. It works alongside — not instead of — consistent training and a balanced diet.

Monohydrate vs other forms

You'll see fancier versions like HCL or “buffered” creatine on the shelves, often at a higher price. Monohydrate is the most researched form and typically the cheapest, so for most people it's a sensible default — plenty of gym-goers simply see no reason to pay more.

How to take it

• The simple approach — take around 3–5g every day, mixed into water, juice or your shake. Timing isn't critical, so pick a time you'll remember.
• Loading (optional) — some people take around 20g a day (split into 4 servings) for the first week, then drop to 3–5g. It's not essential.
• Consistency matters — the key is taking it daily rather than the exact time of day.

Flavoured or unflavoured?

Unflavoured monohydrate is the most versatile and usually the most affordable. If you'd rather not add it to a drink, flavoured versions and gummies make it easy to take on the go.

Browse our creatine range — powders, capsules and gummies from the brands you know. Fast, tracked Mon–Fri UK delivery on every order.

A quick note

This article is general information, not medical or nutritional advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle, and should not be used to prevent or treat any illness. Always read the product label, do your own research, and speak to a qualified doctor, pharmacist or registered nutritionist before starting a new supplement — especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.