Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in April 2026. Last updated: 18 September 2026.
Creatine is one of the most researched sports supplements in the world — and with good reason. It is one of the few sports supplements for which the EU has authorised explicit health claims: around physical performance during short-term intensive exertion and around the effect of resistance training on muscle strength in people over 55. At Plenthera you will find creatine monohydrate — the gold standard — as a vegan powder from Big Food (500 g, also as 2+1 and 3+1) and as Creavitalis® from Vitals (300 g). Vegan, pure and in line with the EU claim conditions.
Which creatine suits you?
| Form | Evidence | Best for |
|---|---|---|
| Vegan creatine monohydrate (Big Food) | Gold standard, EU claim | First-line, best value for money, also as a value pack |
| Creavitalis® monohydrate (Vitals) | Gold standard, EU claim | Those who want a European-produced, certified monohydrate |
| Creatine HCl (elsewhere on the market) | No proven advantage | With gastrointestinal sensitivity to monohydrate |
| Kre-Alkalyn, buffered (elsewhere on the market) | No proven advantage | Experimental alternative |
| Sports pack: creatine + Synergy Protein | Combination | Those who want creatine and protein in one order |
What is creatine?
Creatine is a natural compound made from three amino acids (arginine, glycine, methionine). It is stored in the muscles as phosphocreatine and provides the body with readily available energy (ATP) during short-term, intensive exertion.
The human body makes about 1 gram of creatine per day itself in the liver, kidneys and pancreas, and obtains approximately 1 gram extra from meat and fish. For people who do not eat meat — or for athletes who train intensively and use up their muscle creatine stores faster — supplementation can make the difference between "sufficient" and "saturated". Fully saturated muscle creatine stores provide more phosphocreatine, which translates into slightly more power during explosive movements, an extra repetition on the squat, or slightly faster recovery between sets.
Creatine has been widely researched since 1992 — when the first clinical studies were published. There are now more than 1,000 peer-reviewed studies examining effects on strength, power, muscle mass and recovery. This makes it one of the most scientifically supported supplements on the market — and one of the few for which the EU has actually authorised health claims.
For those considering creatine: it works best in combination with strength training or sports with explosive components (sprints, football, tennis, strength sports). It is not a "fat burner" or "energy pill" — the effect is specific to short-term, intensive exertion. Also see our vegan protein category and amino acids category for the broader sports supplements cluster.
Creatine and EFSA — what is scientifically recognised?
Creatine is one of the rare sports supplements for which, following assessment by EFSA, health claims have been authorised, included in Regulation (EU) 432/2012 and Regulation (EU) 2017/672:
"Creatine increases physical performance in successive bursts of short-term, high-intensity exercise." (3 g creatine per day)
"Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55." (3 g per day, in combination with regular resistance training at least three times a week for several weeks, at an intensity of at least 65-75% of the one-repetition maximum)
Threshold: for both claims, a daily intake of 3 grams of creatine applies. Our creatine supplements provide 3-5 grams per serving, comfortably within the threshold.
Monohydrate is the gold standard — other forms offer no proven advantage
Creatine monohydrate has been the most researched form since 1992. Virtually all clinical evidence for the effectiveness of creatine is based on this form. The other forms — HCl, Kre-Alkalyn, ethyl ester, magnesium chelate — were introduced by manufacturers with arguments such as "better absorption" or "fewer stomach complaints".
In direct comparative research, however, these newer forms show no clinical advantage over monohydrate. The extra price premium is therefore difficult to justify on the basis of evidence. What may be relevant: with specific gastrointestinal sensitivity to monohydrate, HCl or Kre-Alkalyn may be better tolerated in practice.
Our recommendation: choose monohydrate. That is why we deliberately stock only monohydrate.
The forms of creatine at Plenthera
Vegan Creatine Monohydraat — Big Food (500 g, also 2+1 and 3+1)
Pure, micronised creatine monohydrate without additives, produced synthetically and therefore vegan. Approximately 100 servings of 5 g per tub. Practical and cost-efficient — our first-line recommendation, also as a value pack.
Creatine-CV (Creavitalis®) — Vitals (300 g)
Creavitalis® is a high-purity creatine monohydrate produced in Europe. For those who want a branded raw material with certification.
Sportpakket+: Synergy Protein + Big Food Creatine
Plantforce Synergy Protein Chocolate 800 g combined with Big Food Vegan Creatine 500 g — protein and creatine in one order.
Other forms on the market
Creatine HCl (higher solubility, theoretically less bloating), Kre-Alkalyn (buffered) and Creapure® (German branded monohydrate). None of these offers a proven advantage over regular monohydrate; they are not currently in our range.
How do you use creatine?
A simple basic approach to creatine:
- Determine your protocol: direct maintenance (3-5 g/day, 3-4 weeks to saturation) or loading (20 g/day in 4 doses, 5-7 days, then maintenance).
- Mix 3-5 g (1 scoop) into water, juice, a smoothie or a post-workout shake.
- For optimal absorption: combine with carbohydrates and protein (insulin response).
- Timing is flexible — consistency is more important than exact timing.
- Drink enough water (creatine binds water in the muscles — ~3 litres/day with active use).
- With stomach complaints: split the dose over the day or take it with a meal.
- With kidney conditions: consult a doctor beforehand.
Myths and misconceptions about creatine
Myth 1: "Creatine is a steroid or doping."
Incorrect. Creatine is a natural compound that the body makes itself and that occurs in meat and fish. It is not an anabolic steroid, is not on the WADA doping list and has authorised EU claims for sports performance and muscle strength.
Myth 2: "Creatine is dangerous for the kidneys."
With healthy kidneys, this concern is unfounded. Decades of research show no damage to the kidneys at common dosages (3-5 g/day). With existing kidney problems: consult a doctor beforehand. A slightly elevated creatinine in blood tests in creatine users is a normal artefact, not an indicator of damage.
Myth 3: "A loading phase is essential for creatine."
Incorrect. 3-5 g/day without loading reaches the same muscle saturation level after 3-4 weeks as with loading. For those in a hurry: loading is possible. For most people: direct maintenance is more practical and simpler.
Myth 4: "Creatine makes you fat."
What creatine does do: bind water in muscle cells — approximately 1-2 kg of "water weight" during the first weeks. That is not fat and is reversible when you stop. Long-term weight gain is usually desired muscle mass, not unwanted fat.
Combining creatine with other supplements
Creatine is often combined with other supplements for the sport and strength theme. Popular combinations:
- Vegan Protein: protein contributes to a growth in muscle mass.
- Amino acids (BCAA / EAA): for the recovery theme around training.
- Beta-alanine: being researched in combination with creatine for short-term intensive exertion — see our sports supplements.
- Electrolytes: for athletes who sweat heavily.
- Magnesium: contributes to normal energy-yielding metabolism and to normal muscle function.
- B vitamins: vitamin B6, B12, riboflavin and niacin contribute to normal energy-yielding metabolism.
Frequently asked questions
What is creatine?
Creatine is a natural compound of amino acids that is stored in the muscles as phosphocreatine for rapid ATP regeneration during intensive exertion.
How does creatine work?
Creatine saturates the muscle phosphocreatine stores, making extra phosphocreatine available for explosive exertion. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (3 g/day).
Which creatine is the best?
Creatine monohydrate is the gold standard. Other forms offer no proven advantage.
What is the difference between monohydrate and HCl?
Monohydrate is the widely researched standard. HCl has higher solubility but no proven clinical advantage — only relevant with gastrointestinal sensitivity to monohydrate.
How much creatine per day?
3-5 g per day as standard. Threshold for the EU claim: 3 g/day.
Do I need a creatine loading phase?
No. 3-5 g/day reaches the same saturation level after 3-4 weeks as loading.
When should you take creatine?
The timing is flexible. With carbohydrates and protein for optimal absorption.
Does creatine help with muscle growth?
Indirectly — by enabling more strength during training, creatine can increase the training stimulus. In people over 55, daily creatine can enhance the effect of resistance training on muscle strength (authorised EU claim).
Does creatine have side effects?
Minimal in healthy users. Possible: water retention (1-2 kg weight gain in the first weeks), occasional stomach complaints. With kidney conditions: consult beforehand.
Is creatine vegan?
Yes. Produced synthetically from amino acids, not from animal sources. Particularly relevant for vegans because creatine intake via food is virtually zero.
Sources
- Regulation (EU) 432/2012 and Regulation (EU) 2017/672 — authorised health claims for creatine.
- Kreider RB. et al., "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine", J Int Soc Sports Nutr (2017).
- Buford TW. et al., "International Society of Sports Nutrition position stand: creatine supplementation and exercise", J Int Soc Sports Nutr (2007).
- Hultman E. et al., "Muscle creatine loading in men", J Appl Physiol (1996).
- Chilibeck PD. et al., "Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults", Open Access J Sports Med (2017).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Creatine is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.