What is in this category
Right now the range is creatine and one electrolyte mineral product. Creatine is a compound the body makes and that is also found in meat and fish; supplements almost always sell it as creatine monohydrate. The magnesium and potassium tablet covers two minerals with their own authorised claims. Protein powders are not part of this category at the moment.
| Product | Daily dose | Amount per daily dose | Authorised claim on our product page |
|---|---|---|---|
| NOW Foods creatine monohydrate powder | 1 scoop (5 ml) | 3000 mg creatine | creatine |
| Swanson creatine monohydrate sachets | 1 sachet | 5 g monohydrate | creatine |
| Swanson creatine gummies | 5 gummies | 5 g monohydrate | creatine |
| OstroVit creatine monohydrate capsules | 3 capsules | 2904 mg creatine | none, below 3 g |
| OstroVit flavoured creatine powders | 1 serving (3 g) | 2288 mg creatine | none, below 3 g |
| NOW Foods Kre-Alkalyn | 6 capsules | 4.5 g buffered monohydrate | none |
| OstroVit Magnesium + Potassium + B6 | 1 tablet | 56.25 mg magnesium, 300 mg potassium (15% NRV each) | magnesium, potassium |
The creatine claim and its 3 g condition
Regulation (EU) No 432/2012 authorises one claim for creatine: "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 condition counts creatine, not creatine monohydrate. Monohydrate includes a water molecule, so 3400 mg of monohydrate gives 3000 mg of creatine. A serving with 2288 mg or 2904 mg of creatine falls short, which is why those products carry no claim on our pages even though they are the same raw material.
Magnesium and potassium
Electrolytes are minerals dissolved in body fluids, such as sodium, potassium and magnesium. The OstroVit tablet gives 15% of the NRV for both magnesium and potassium, the minimum for a product to use their claims. The authorised claims include:
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to normal muscle function.
- Potassium contributes to normal muscle function.
If you want more magnesium per day than 56 mg, the magnesium category has products with up to 420 mg per daily dose.
Choosing a format
Powder is usually the cheapest per day and is mixed into water or juice. Flavoured powders add sweeteners. Capsules need no measuring but mean three to six per day. Swanson sachets hold one 5 g portion each, handy for a gym bag, and the gummies contain sugar and glucose syrup. Compare the creatine amount first, then the price per day.
Who should check the label first
Creatine labels say the products are not meant for children or for pregnant or breastfeeding women, and NOW Foods asks you to see a doctor first if you have a medical condition or take medication. The OstroVit magnesium tablet is taken 15 minutes after a meal and is not for children or during pregnancy and breastfeeding.
Questions
Is creatine suitable for women?
The claim and the 3 g condition are the same for everyone. What the labels exclude is use during pregnancy and breastfeeding.
Creatine monohydrate or Kre-Alkalyn?
Kre-Alkalyn is a brand of buffered creatine monohydrate. Its label gives the amount of buffered monohydrate, not of creatine, and costs more per day than plain powder.
How long does a pack last?
From 24 days (Swanson gummies) to about 176 days (NOW Foods 600 g powder). Each product card shows the exact number of days.
Sources
- Regulation (EU) No 432/2012, consolidated text (permitted health claims)
- EU Register of nutrition and health claims
- NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance
- NIH Office of Dietary Supplements: Magnesium fact sheet
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-03
