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8 best creatine supplements to support brain health and boost strength, approved by nutritionists
It’s not just for hardcore athletes and bulky bodybuilders
Tested by Kim HawleyHealth and Fitness Tester
The best creatine supplements have long been popular with beefy gym buffs to support fitness and boost muscle growth, but mounting evidence has revealed that we could all reap the rewards of creatine supplementation, with benefits including enhanced cognitive function, improved mood and higher energy levels.
Some studies show it could be particularly beneficial for women, who naturally have lower creatine stores than men.
Wondering if you should start adding the fitness supplement to your morning smoothie? The Good Housekeeping Institute experts asked a panel of testers to try them out to find out.
Below, we break down the key facts, including what creatine is, the potential benefits and the best products to buy right now, according to our panel and incorporating advice from nutritionists.
The best creatine supplements for 2025
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Best third party-tested creatine supplement
Precision Engineered Creatine Monohydrate (210g)
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What is creatine?
“Creatine is a naturally occurring compound that’s made up of three amino acids: glycine, arginine and methionine. It’s produced naturally in our bodies and stored in the muscles and brain,” explains Suria Darley, product developer at Holland & Barrett.
It can be found in foods like red meat, fish and poultry, but Darley notes it can be difficult to get the recommended 3-5g of creatine per day from your diet alone – even if you’re a meat eater. That’s where the best creatine supplements come in.
Looking to stock up on gym supplements? We’ve tested the best protein bars, the best pre-workout supplements and the best electrolyte powders and drinks, too.
What are the benefits of creatine?
According to Darley, creatine is one of the most clinically studied and science-backed sports supplements out there. Here are some reasons to get scooping.
- Enhances exercise performance: “Creatine helps to increase physical performance and strength during successive bursts of short-term, high-impact exercise,” says Darley. How? It works by increasing the body’s store of phophoscreatine, which helps produce a molecule called adenosine tripohsphate (ATP). Put simply, ATP is the main source of energy for muscle contractions, so increasing the levels in your cells can allow you train at a higher intensity for longer. Research suggests creatine supplementation may help your body recover quicker after exercise, too.
- Increases muscle mass: When combined with resistance training, Darley says creatine can help you build and maintain muscle more effectively. As we get older, we naturally lose muscle mass and strength (the official term is sarcopenia). So, the best creatine supplements can help counteract age-related muscle loss and support balance, coordination and stability.
- Improves mood and cognitive function: Physical benefits aside, evidence shows that creatine can help boost mental clarity and focus, combatting decline in cognitive function associated with ageing. One study also found that creatine may help mitigate the effects of a poor night’s sleep, helping you feel more alert and engaged. Some studies suggest it may even help with depressive disorders, though research is still in its infancy.
- Helps with menopause-related issues: “Creatine has been shown to have positive effects for menopausal women over 55,” says Darley. “As women progress into menopause and oestrogen declines, there’s an increased risk of osteoporosis, so creatine paired with strength training can help support stronger bones.” With beneficial effects on brain health, taking a creatine supplement could also alleviate menopause-related brain fog and help stabilise mood.
How we test creatine supplements
We sent a range of creatine supplements from leading sports nutrition brands to a panel of testers, who used them daily over a four-week period before reporting back on ease of use, drinkability and whether they noticed any benefits.
We also asked Megan Foulsham and Ruby Chauhan, nutritionists at Calo, to assess each creatine supplement, reviewing the quality of ingredients and nutritional make-up.
Back at the Good Housekeeping Institute, our experts collated the feedback and overall scores were awarded.
Meet the experts: Megan Foulsham, senior nutritionist at Calo, is a registered nutritionist with a bachelor’s degree in biochemistry and a master’s degree in eating disorders and clinical nutrition. Ruby Chauhan is an AfN registered nutritionist with an MSc in nutrition sciences.
Score: 96/100
According to the nutritionists, this Protein Works product is creatine in its purest form, with no additives clogging up the ingredients list. It's also been micronised to a fine powder for quick absorption. You can either opt for the unflavoured version or choose between two fruity flavours if you fancy something sweet.
It earned full marks for mixability, with panellists noting that it dissolved in water within moments, with no unpleasant gritty taste or texture. They also found the instructions simple to follow, they liked the resealable pouch and appreciated the handy scoop for easy measurements.
In terms of performance, several testers noticed the benefits, with one saying, “Taking this creatine is definitely helping my recovery and allowing me to throw everything into my next session.” Another tester said: “I do notice an increase in my energy levels and a slight improvement in my performance.”
Key specifications
| Serving size | 5g |
|---|---|
| Flavours available | Unflavoured, orange burst, berry blitz |
Precision Engineered Creatine Monohydrate (210g)
Score: 88/100
This powder is Informed Sport certified, which, according to our experts, provides an extra layer of quality assurance and guarantees that what’s on the label is what you’re purchasing. The experts also rated the ingredients list, which simply includes pure creatine monohydrate.
There are no flavoured options to choose from, but our panel members said they liked the lack of flavour and aroma, which allowed them to combine it with other supplements. It also earned a thumbs up for ease of use and dissolvability, with our tester commenting: “It was a lot easier to drink than other creatine products I’ve tried, which helped me stay consistent”
Performance-wise, testers noticed they experienced less muscle fatigue and had more energy during training, while others found it helped them to recover from intense exercise faster.
Key specifications
| Serving size | 5g |
|---|---|
| Flavours available | Unflavoured |
Score: 87/100
This is another third party-tested option, ensuring the ingredients list is accurate and the product is free from contaminants, pesticides and heavy metals. Our experts noted that it contains 100% pure creatine, which has been micronised, so your body can absorb and use it easily.
The reuseable packaging (which is also 100% recyclable) was convenient for keeping the powder fresh, and the small scoop allowed for accurate measurements. On the whole, testers agreed it dissolved well in water, with no unpleasant aftertaste or side effects.
Some testers weren’t sure if creatine supplementation had had a major impact on their athletic performance, but others were impressed with the results. “I felt there was a noticeable difference in muscle definition and strength,” commented one, while another told us: “I would continue using this product as it helps me with my exercise.”
Key specifications
| Serving size | 3-5g |
|---|---|
| Flavours available | Unflavoured |
Score: 87/100
This Informed Sport-approved supplement, which features 100% micronised creatine monohydrate, earned a thumbs up from our nutritionists, who rated the no-nonsense ingredients list. It also received rave reviews from our panel for ease of use. It comes with a scoop to ensure you get the dosage right, and the fine powder blends seamlessly with liquid for a lump-free drink.
Testers were also impressed with its impact on physical performance and body composition. One panellist described the product as a “game-changer”, saying it allowed them to lift heavier weights and helped feel more energised and alert at work. Another told us: “My training has been the same but I’m seeing differences in muscle tone.”
We sampled the brand’s unflavoured powder, but there’s also cherry & apple, icy blue razz and strawberry & raspberry. Just note, these include additional ingredients like sweeteners.
Key specifications
| Serving size | 5g |
|---|---|
| Flavours | Unflavoured, cherry & apple, icy blue razz and strawberry & raspberry |
Score: 86/100
Bulk’s supplements tend to perform well on test (it also appears in our best protein bars, best greens powders and best matcha powders roundups), and the brand’s creatine monohydrate also impressed. Whether you prefer a neutral taste or fancy something sweet to add to your morning shake, there are five flavours on offer.
“It felt like a natural performance enhancer,” said one tester, adding that they had more energy for their workouts, without experiencing any nasty side effects like anxiety or overheating. Other panel members agreed it made them feel more powerful during exercise, with many saying they would continue to use it following the trial period.
The taste was pleasant, and the texture was smooth when stirred into water. A few testers noted that the instructions on the back of the packet were too small, and some had issues with resealing the pouch, but these are minor quibbles.
Key specifications
| Serving size | 5g |
|---|---|
| Flavours available | Unflavoured, apple & lime, blue raspberry, mixed berry, vanilla |
Score: 85/100
From pre-workout supplements to protein powders, ON’s supplements are popular with gym-goers, and for good reason. Its creatine powder contains 100% micronised creatine to enhance exercise performance and supercharge recovery.
Though it dissolved well in water, testers liked mixing the unflavoured powder into their post-workout protein shakes, praising the fine texture and neutral taste. Crucially, it also made a difference to their performance in the gym, with several testers saying that they felt stronger and recovered quicker.
“I slept better, my muscle definition was better, and I felt like I had a bit more endurance after a couple weeks of use,” said one happy tester.
Key specifications
| Serving size | 3g |
|---|---|
| Flavours available | Unflavoured |
Score: 81/100
From blue raspberry to cola, Warrior's range of tasty flavours means loading up on creatine will be something you look forward to each day.
The product proved popular with panellists, who thought the neat little tub was ideal for popping in their gym bags and taking on the go. The lid is easy to unscrew, the powder dissolves well, and the measuring scoop eliminates the need for weighing scales.
What about performance, you ask? “This is my new go-to creatine,” said one satisfied tester, telling us they had more energy and less injuries after incorporating it into their routine.
The unflavoured version contains just micronised creatine monohydrate, but our experts noted that if you opt for a flavoured powder, there are some added flavourings and sweeteners on the ingredients list, which could cause gastrointestinal discomfort.
Key specifications
| Serving size | 5g |
|---|---|
| Flavours available | Unflavoured, blazin’ berry, blue razz, cool cola, lightning lemonade, savage strawberry, tropical sunrise |
Score: 77/100
Alongside creatine monohydrate, this powder also contains taurine (an amino acid that may enhance endurance and reduce fatigue), vitamin D and marine magnesium. According to the brand, it’s designed to “elevate energy, muscles, bone and cognitive health.”
Testers rated the “premium packaging and branding”, saying they would happily show off the sleek glass jar in their kitchens. It also ticked the box in terms of flavour, (it's neutral and inoffensive) and it scored well for dissolvability, with no unwanted residue at the bottom of the glass. Panellists would have appreciated a measuring scoop, though.
“I hit several personal bests while taking this supplement,” noted one panel member, saying that they would continue using creatine as part of their routine. Another tester said: “It’s hard to quantify an improvement but I would say it’s aided my training.”
Just keep in mind, it's not a pure creatine product and combining it with other ingredients impacts the levels included. Each 6g serving contains 4.1g of creatine, so you might need to take more if you want to hit the 5g mark. That said, it's a top choice if you like the addition of other health-boosting ingredients.
Key specifications
| Serving size | 6g |
|---|---|
| Flavours available | Unflavoured |
The verdict on creatine supplements
Easy to use and effective, Protein Works' Creatine Monohydrate is a solid choice, whether you’re new to creatine powders or want to try something different.
If a third party-tested option is priority, consider Precision Engineered's creatine powder, which is Informed Sport approved.
Look to Bulk’s Creatine Monohydrate powder if you want to experiment with flavours, and choose Ancient + Brave's premium powder if the addition of vitamin D, taurine and magnesium could do you some good.
How much creatine should I take a day?
“I recommend between 3-5g daily via a powder, capsule or gummy,” says Darley. “3g is the efficacious dose that all scientific and clinical studies are tested on, which means there’s evidence that it works when taking this amount.
When is the best time to take creatine?
Whether it’s first thing in the morning, before a workout or after a session, the time of day you take your creatine supplement doesn’t matter. Creatine builds up in your muscles over time, so the main thing is that you're consistent and getting it in your system regularly.
Is creatine safe for everyone?
Creatine is a low-risk addition to most supplement routines. That said, Darley offers an important reminder: “Creatine is safe for most, but some people may experience side effects, particularly if they don’t stick to the recommend dosage. It’s always best to consult a doctor if unsure.”
Why trust The Good Housekeeping Institute
Our senior health and wellness writer, Priyankaa Joshi, and our health and wellness tester, Kim Hawley, have both been working at the Good Housekeeping Institute for a number of years, testing and reviewing sports nutrition supplements including the best protein powders, the best greens powders and the best energy gels, bars and chews, among many others.
For this test, we also enlisted the help of two nutritionists to analyse the products and help you make an informed decision on creatine supplements.
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
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