What creatine is
Creatine is a compound that the body makes itself and that is also found in meat and fish. In supplements it is most often sold as creatine monohydrate, which is creatine bound to one water molecule. Kre-Alkalyn is a brand name for a buffered form of creatine monohydrate. All products in this category are monohydrate in one form or another, so the real differences are the dose, the format and what else is in the product.
Creatine monohydrate and creatine on the label
Because monohydrate includes water, a gram of creatine monohydrate holds less than a gram of creatine. Several of our labels give both numbers. NOW Foods states 3400 mg of creatine monohydrate, of which 3000 mg is creatine. OstroVit capsules state 3300 mg of monohydrate, of which 2904 mg is creatine. Where a label gives only monohydrate, the same ratio puts 5 g of monohydrate at roughly 4.4 g of creatine.
| Product | Daily dose | Label amount |
|---|---|---|
| NOW Foods powder | 1 scoop (5 ml) | 3400 mg monohydrate, 3000 mg creatine |
| OstroVit flavoured powders | 1 serving (3 g) | 2600 mg monohydrate, 2288 mg creatine |
| OstroVit capsules | 3 capsules | 3300 mg monohydrate, 2904 mg creatine |
| Swanson sachets | 1 sachet | 5 g monohydrate |
| Swanson gummies | 5 gummies | 5 g monohydrate |
| NOW Foods Kre-Alkalyn | 6 capsules | 4.5 g buffered monohydrate |
The authorised claim and the 3 g condition
Creatine has an authorised EU health claim: “Creatine increases physical performance in successive bursts of short-term, high intensity exercise”. The beneficial effect is obtained with a daily intake of 3 g of creatine. That is why we show this claim only on products whose daily dose provides at least 3 g of creatine, and it is why the creatine figure on the label matters more than the monohydrate figure. In the table, the NOW Foods powder, the Swanson sachets and gummies and Kre-Alkalyn at six capsules reach 3 g. The OstroVit servings stay just below it.
Powder, capsules, sachets or gummies
| Form | Units a day | What to know |
|---|---|---|
| Unflavoured powder | 1 scoop | usually the lowest price per day; creatine is the only ingredient |
| Flavoured powder | 1 serving | fruit flavours with sucralose and acesulfame K |
| Capsules | 3 (OstroVit) or 6 (Kre-Alkalyn) | no measuring, but several capsules a day |
| Sachets | 1 | one portion each, easy to take to the gym |
| Gummies | 5 | chewed; made with glucose syrup and sugar |
You stir powder into water or juice: OstroVit suggests 100 to 150 ml. If you mind sweeteners or sugar, read the composition before you pick a flavoured powder or the gummies.
Who should ask a doctor
Labels say creatine products are not intended for children or for pregnant or breastfeeding women, and OstroVit describes its capsules as being for adults who do high-intensity exercise. NOW Foods asks you to consult a doctor before use if you are under medical care or take medicines. Do not exceed the daily dose on the pack.
Questions
Is creatine suitable for women?
The claim and the 3 g condition are the same for women and men, and the products are the same too. Labels exclude only pregnant and breastfeeding women.
When should I take creatine?
Follow the label. NOW Foods and OstroVit suggest one serving after training, and on rest days in the morning or after waking up. Swanson products are taken once a day with no set time. NOW Foods Kre-Alkalyn is split into 2 capsules 2 to 3 times a day.
How much creatine a day?
The EU claim is tied to 3 g of creatine a day, and the daily doses in our range give from about 2.3 g to about 4.4 g. The ISSN position stand listed below describes 3 to 5 g a day as a common intake. Stay within the dose on your label.
Which creatine is best?
Plain creatine monohydrate is the form most of the research is based on, and it is also the cheapest per day. Kre-Alkalyn is monohydrate too, in buffered form. Choose by grams of creatine per dose, the format you will actually take and the price per day.
Can teenagers take creatine?
The labels in this category say the products are not intended for children. For anyone under 18, ask a doctor first.
How long does a tub last, and what does it cost per day?
Divide the net weight by the serving. A 300 g tub of OstroVit powder with a 3 g serving lasts 100 days, and the 600 g NOW Foods tub gives about 176 scoops. We show the price per day on every product card.
Sources
- ISSN position stand: safety and efficacy of creatine supplementation (PubMed)
- EU Register of nutrition and health claims
- EUR-Lex: Regulation (EU) No 432/2012 (permitted health claims)
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-08
