In short:
- Creatine is one of the few sports supplements with an authorised claim in Europe: it increases performance in short, intense, repeated exercise.
- The benchmark is 3 g a day, taken regularly, with no mandatory loading phase.
- Creatine monohydrate is the most studied form; Creapure is a brand of creatine monohydrate produced in Germany.
- It is not recommended for people with kidney disease, for minors, or during pregnancy or breastfeeding.
Creatine is often the first supplement recommended to people who do weight training and want to know where to start. It is also one of the few sports supplements with an authorised claim in Europe. Still, you need to know what it really does, and what it does not.
Creatine at a glance
| Benchmark | Value |
|---|---|
| Family | Substance with a nutritional or physiological purpose, derived from amino acids |
| Authorised claim | Increases physical performance in successive bursts of short-term, high-intensity exercise |
| Dose for the claim | 3 g a day |
| Most studied form | Creatine monohydrate (Creapure is a brand of creatine monohydrate) |
| Food sources | Meat and fish |
| For whom | Adults doing repeated short, intense efforts (weight training, sprinting, team sports) |
How creatine works
Creatine is a molecule made naturally by the body from three amino acids (arginine, glycine and methionine), mainly by the liver and kidneys. Food provides some of it, through meat and fish.
The vast majority is stored in the muscles, as phosphocreatine. Its role: to help rapidly regenerate the energy available during very short, very intense efforts, such as a set of weight training or a sprint. That is why it matters for strength and speed sports far more than for endurance.
The authorised claim and the 3 g dose
The EU register of claims1 lists the following claim for creatine: it increases physical performance in successive bursts of short-term, high-intensity exercise. Condition of use: an intake of 3 g of creatine a day.
A second claim concerns adults over 55: alongside resistance training, daily creatine consumption can enhance the effect of training on muscle strength, again at 3 g a day.
| Benchmark | Value |
|---|---|
| Daily intake linked to the authorised claims | 3 g |
| Claims authorised in Europe for creatine | 2 |
| Most studied form | Creatine monohydrate |
Creatine monohydrate, Creapure: finding your way
| Form | What to know |
|---|---|
| Creatine monohydrate | Most studied and most widespread form |
| Creapure | Brand of creatine monohydrate produced in Germany, identified on the label |
| Creatine HCl, ethyl ester, “buffered” | More expensive forms, with no advantage recognised by a claim |
| Creatine capsules | Convenient, but you often need several capsules to reach 3 g |
The right habit: a creatine monohydrate powder, with no flavouring or additive, made from an identified raw material. The Creapure mention, found for example on Nutripure’s creatine, is a simple marker to look for on the label. The guide on how to choose a food supplement brand explains why identified ingredients matter.
How to take creatine
- The dose: 3 g a day, the benchmark of the authorised claim.
- Regularity: creatine works by gradually saturating muscle stores. What counts is daily intake, including rest days.
- The loading phase: some suggest taking a higher dose for the first few days to saturate stores faster. It is not necessary: a regular 3 g intake gets there too, just more slowly.
- Timing: no official rule. Mix it into a glass of water or take it with a meal, at whatever time is easiest to keep up over time.
- Hydration: creatine draws water into the muscles. A slight weight gain at the start is common.
Common myths about creatine
- “It’s a steroid”: no, it is a molecule naturally present in the body and in food.
- “It’s doping”: no, creatine is not on the list of banned substances. The real risk comes from contaminated products.
- “It makes you puffy”: the water it draws in is mostly held in the muscle, not under the skin.
- “You need to cycle it”: nothing in the conditions of the claim requires this, as they concern a daily intake.
Precautions for use
In its opinion on food supplements for athletes2, ANSES points out that it is better not to combine several supplements and to favour safe products. If you hold a licence and can be tested, choose a creatine that complies with the NF V94-001 or EN 17444 standard.
To place creatine among the other exercise supplements, read the sports nutrition guide, and to compare manufacturers, the ranking of the best food supplement brands. If you are also interested in collagen, the collagen fact sheet sets out what is established.
Frequently asked questions
What does creatine do?
Creatine has an authorised claim in Europe: it increases physical performance in successive bursts of short-term, high-intensity exercise, for an intake of 3 g a day. It is therefore mainly relevant to weight training, sprinting and team sports, far more than to endurance efforts.
How much creatine should you take per day?
The authorised claim applies to an intake of 3 g of creatine a day. That is the benchmark to remember, with no loading phase and regular intake. Always stick to the dose stated on the label.
What is the best form of creatine?
Creatine monohydrate is the most studied and most widespread form. Creapure is not a different form: it is a brand of creatine monohydrate produced in Germany, which some supplement brands, such as Nutripure, mention on their label.
Is creatine dangerous?
For healthy adults who stick to the dose, creatine is a widely used supplement. It is not recommended for people with kidney disease, for minors, or during pregnancy or breastfeeding. If in doubt or on medication, ask a doctor.
Is creatine a doping product?
No, creatine is not on the list of substances banned in competition. The risk comes from contaminated products: if you are tested, choose products that comply with the NF V94-001 or EN 17444 standard.