Best Creatine: A Dietitian’s Opinion (2025)

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We analyzed 12 products sold online according to 4 criteria and selected these two creatines:

Best creatine powder 🥇
> Creatine Monohydrate Creapure® – Nutri&Co

Best creatine capsules
> Creatine Creapure® – Nutripure

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Best Creatines

Our Selection Criteria

• Form: creatine is available in powder (more economical) and capsule (more convenient) form.
• Type: creatine monohydrate is recommended due to its active content and the number of clinical studies conducted on this type.
• Certificates of analysis: verification of the absence of heavy metals and suspicious solvents
• Price / dose: the price per recommended dose of creatine per serving (3.4 g).
• Customer reviews: these customer reviews on the product are collected from the brand’s website, review sites, or Amazon.
• Our opinion on the brand: based on the tests of dietary supplement brands we conduct each month.

All the supplements below are made in the European Union, contain 100% creatine, and are gluten-free.

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# Best creatine powder 🥇

We selected the creatine powder from Nutri&Co because it is composed of 100% Creapure®, the world reference for purity and quality. It is the only creatine produced in Europe (specifically in Germany).

Creatine monohydrate is also the form whose effectiveness has been most documented by scientific studies (over 200).

At €0.34 per dose, this creatine offers an excellent quality/price ratio, which is a real advantage for athletes wishing to consume it daily. A pouch contains 300 grams of creatine, representing 88 doses (over 2 months of use).

We like the Nutri&Co brand because it is reliable and transparent (read our full test for more information). Furthermore, customer reviews are very positive.

This company is based in Aix en Provence and places particular importance on the quality of the active ingredients in its products.

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# Best creatine capsules

We selected the creatine from Nutripure because it offers quality perfectly equivalent to that of Nutri&Co, but in capsule form, which can be more practical for some people.

This is also a Creatine Creapure®, hence of the monohydrate type, pure at 87% and made in Germany.

The price per dose is 66 euro cents, which remains reasonable. A bottle contains 150 capsules, representing 1 month of consumption.

Nutripure was co-founded by a high-level athlete, five-time karate world champion. The ingredients offered by the laboratory are of high quality and avoid food additives as much as possible.

Manufacturing is French, and prices are fair (see our full brand test).

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What is Creatine?

Creatine is a derivative of an amino acid naturally present in our body and in our diet.

The body is capable of synthesizing it in the liver and kidneys from 3 amino acids: glycine, arginine, and methionine. It is then stored in the brain and muscles as phosphocreatine. 

Its role is to act as a precursor to ATP (Adenosine Triphosphate), a molecule that provides energy to muscle fibers. 

During intense physical exercise, muscles use ATP to produce energy. However, these ATP reserves are very limited and must be replenished quickly.

Stored phosphocreatine is able to rapidly regenerate ATP, allowing muscles to continue functioning for longer and more intensive periods. 

Creatine supplementation can promote ATP replenishment during short bursts of intense exercise and accelerate phosphocreatine synthesis after exertion. This is why it is popular in disciplines such as bodybuilding and fitness.

Our creatine needs and the foods that contain it

Creatine is found primarily in animal products such as red meat, poultry, fish, and organ meats, at about 5 g per kg of raw flesh. Note that cooking destroys some of the creatine.

It is also found in some plant-based foods, but in smaller quantities, notably in legumes, quinoa, mushrooms, and almonds. 

If you consume meat and fish daily, about 1 g of creatine per day is provided through diet and 1 to 2 g are synthesized by the body.

The amount of creatine stored daily is therefore 2 to 3 g per day. This amount is reduced if protein intake is low, notably in vegetarians.

Depending on your sports activity, body type, and diet, your creatine needs vary. They are estimated at about 4 to 5 g on average for an effect on strength and recovery. 

The benefits of taking creatine

If you practice strength sports like weightlifting and bodybuilding, or sports requiring short and intense efforts like sprinting and cross-training, taking creatine as a dietary supplement is beneficial.

Indeed, according to my research, creatine supplementation allows for:

• an increase in muscle strength, by boosting the energy stocks used by muscles thanks to increased phosphocreatine reserves. This is indicated by this study.
• an increase in physical performance and better resistance to fatigue. By reducing the rate of ATP breakdown, it allows muscles to work longer at full power. 
• an increase in muscle mass by promoting protein synthesis.
• an improvement in recovery after exercise by accelerating the rate of ATP synthesis at meals and glycogen storage.
• an increase in muscle volume by promoting water retention in the muscle, as observed in this study conducted over 4 weeks on athletes.

Creatine may have the reputation of being a doping product. I assure you, it is not. It is certainly a source of energy for the muscle, but it has no effect on the hormonal system. 

The right time to take creatine

If you practice endurance sports like swimming or running, I do not recommend creatine supplementation. However, as we’ve seen, it can be beneficial for those engaged in strength and high-explosiveness sports such as weightlifting, bodybuilding, or sprinting.

In this case, and based on this publication, I recommend a maintenance supplement of 2 to 3 g per day.

I recommend taking creatine after training as it is the time your body will absorb it best. However, on non-training days, it is better to take it during meals.

I do not recommend taking creatine before a workout as it could negatively impact digestion and blood sugar levels, leading to altered performance.

My purchasing criteria

1. Type of creatine

In the dietary supplement market for athletes, there are numerous types of creatine. The most common and studied type remains creatine monohydrate.

This form contains 88% creatine and 12% water, it has good solubility and is inexpensive to manufacture. It is generally well tolerated but mild digestive problems at the start of supplementation are possible.

You will encounter other forms of creatine such as creatine citrate, creatine phosphate, creatine malate, or creatine tartrate. These sometimes boast better solubility and increased effectiveness.

However, these forms are more expensive and less studied. Additionally, few serious studies have been able to prove greater effectiveness than creatine monohydrate. 

You can also find blends of different types of creatine or creatines combined with amino acids like beta-alanine or minerals such as magnesium. Their goal would be to enhance the effectiveness of creatine. Personally, I do not find this essential.

In any case, it’s better to consult a competent sports professional who can recommend the right product according to your situation.

2. Quality Label

I recommend turning to Creapure®, one of the best creatine labels. This German laboratory has opted to manufacture 100% pure creatine monohydrate.

It does not contain unnecessary by-products, which are often found in standard market creatine monohydrate. Its quality and traceability are optimal.

3. Form of Creatine

Creatine is generally sold in powder form, capsules, or tablets. 

Regardless of its form, the effectiveness is the same. I recommend choosing the one that best fits into your daily routine to ensure consistent intake.

The powder format is more economical, easy to mix into a drink and offers better dissolution. The capsule format is easier to transport and allows for more precise dosing. 

Contraindications for Creatine Use

There is generally no danger associated with using creatine as a dietary supplement. Especially if you adhere to the recommended doses.

In case of excess, there may be side effects such as:

• muscle cramps
• joint pain
• stomach issues

Creatine promotes water retention in the muscles, which can be a problem for people with kidney failure. This is why it is very important to stay well hydrated.

I recommend consulting a doctor in case of health issues. 

As a precaution, creatine is not recommended for children, pregnant or breastfeeding women, as well as for people with kidney diseases.

In Summary

To ensure you choose the best creatine, check:

1. The type: the most widespread and studied type remains creatine monohydrate.
2. The label: Creapure® guarantees impurity-free creatine.
3. The form: powder is more economical, capsules more precise, yet the effectiveness remains the same.