Creatine monohydrate is the most research-backed sports supplement on the planet. Not "one of", the most. The evidence for 3 to 5g daily improving strength, muscle mass, and even cognitive function is overwhelming and decades old.
The only real question is which creatine to buy. Here is the answer.
Why creatine actually works
Creatine is stored in muscle tissue as phosphocreatine. During high-intensity exercise, your body uses phosphocreatine to regenerate ATP, the energy currency your muscles run on. More phosphocreatine in the tank means more ATP available during the effort, which means you can push harder and recover faster between sets.
After 4 to 8 weeks of daily supplementation, your muscle creatine stores are saturated, typically 20 to 40% above baseline. That is the state you want to maintain.
Creapure vs generic creatine: does purity matter?
Creapure is a specific trademark for creatine monohydrate manufactured by AlzChem in Germany to pharmaceutical standards. It is third-party tested and certified free from contaminants including DHT and creatinine.
Generic creatine monohydrate from reputable manufacturers is generally fine. The issue with cheap, unverified sources is potential contamination, not with active ingredients, but with creatinine (a breakdown product) or in very cheap products, other compounds. If you are buying creatine from a trusted UK sports nutrition brand, generic is acceptable. If you want zero doubt, Creapure is worth the modest price premium.
I have used both. The difference in how you feel training on them is not detectable, creatine is creatine once it saturates your muscles. What I do care about is not thinking twice about what I am putting in my body. Creapure gives me that. At the price differential in the UK right now, it is not worth buying anything else.
The ranked list
1. MyProtein Creatine Monohydrate (Creapure), best value
MyProtein's Creapure product is the easiest recommendation in this category. Creapure-certified, unflavoured, and at 1kg quantities, the per-serving cost is genuinely exceptional. Mixes cleanly in water or a protein shake.
2. Bulk Pure Creatine Monohydrate, best alternative
Bulk's creatine is also Creapure-certified and arrives in resealable pouches. Quality is identical to MyProtein. Slightly higher per-serving cost at equivalent quantities but worth considering if you prefer Bulk's overall range and want to consolidate orders.
3. Optimum Nutrition Micronised Creatine, reliable third
ON's creatine is also Creapure and is widely available in supermarkets and Boots as well as online. The per-serving cost is higher than MyProtein or Bulk but still reasonable, and the brand is one of the most trusted in the industry. Good if you need it today from a physical store.
How to take it
Loading phase (optional): 20g per day split across 4 doses for 5 days. Gets you to saturation faster.
Maintenance: 3 to 5g daily. Timing does not matter. Consistency matters. Take it every day including rest days.
With what: Creatine absorption is not meaningfully improved by taking it with anything specific. The old "take with juice to spike insulin" advice is not well-supported by evidence. Take it with whatever you are already drinking.
When to expect results: Most people notice strength improvements within 2 to 3 weeks. Full saturation and maximum benefit is typically achieved by week 4.
Consistency beats everything else with creatine. A loading phase is optional. Taking it post-workout is optional. Taking it every single day without gaps is not optional, that is what maintains your muscle creatine stores.
Is creatine worth taking if you are over 40?
Yes, and arguably more so than for younger men. After 35, testosterone declines gradually and muscle protein synthesis becomes less efficient. Creatine does not replace the anabolic environment of higher testosterone, but it does independently support muscle retention and strength through the phosphocreatine pathway.
There is also emerging evidence for cognitive benefits, relevant for men who want to stay sharp as well as strong.
For a full breakdown of creatine's mechanism, see how creatine actually works.
The short version
Buy Creapure-certified creatine monohydrate. MyProtein or Bulk. 3 to 5g daily. Every day. Do not overthink this.
If you want to understand more about the evidence base before you buy, the creatine loading vs maintenance evidence article covers the pharmacokinetics in detail.
For men tracking body composition alongside supplementation, a Medichecks testosterone and metabolic panel every 3 to 6 months gives you the full picture.
Further reading
- How creatine actually works, the phosphocreatine mechanism explained
- Best protein powder for men over 40 UK
- Best blood tests for men UK, track what matters
- Testosterone supplements that actually have evidence
Affiliate disclosure: This article contains affiliate links to MyProtein and Bulk via Awin. If you purchase through these links, Male Optimal earns a commission at no extra cost to you. This does not affect recommendations.
