Why Creatine Form Doesn't Matter (But Purity Does)
The supplement industry has created dozens of "superior" creatine forms: creatine ethyl ester (CEE), buffered creatine, creatine HCl, liquid creatine, tri-creatine malate, and more.
The evidence is clear: In head-to-head trials, creatine monohydrate is as effective or better than all alternatives. The expensive "improved" forms offer no advantage.
What does matter:
- Purity: 99%+ elemental creatine (not fillers or contaminants)
- Micronisation: Particle size (finer = easier mixing, though effect on absorption is negligible)
- Cost per gram: Value matters when you're taking 5g daily indefinitely
All five products below are creatine monohydrate. The choice is based on purity, convenience, and value.
The Contenders: Five UK Creatine Products Tested
1. Bulk Creatine Monohydrate (Creapure)
What you get:
- Creatine monohydrate powder, 100% pure (Creapure certified)
- Unflavoured (white powder, mixes in water/juice/protein shakes)
- 100g, 250g, 500g, 1kg sizes available
- Creapure certification (pharmaceutical-grade, 99.9% pure)
- 20 servings per 100g (at 5g/day)
Cost per serving: ~£0.02-0.03 (best value available)
Cost per month (5g daily): ~£2.50-3.50
Quality assessment:
- Creapure certification (gold standard for purity)
- No fillers or additives
- Consistent crystal structure and purity
- Third-party tested (Creapure standard)
Strengths:
- Cheapest available (bulk powder)
- Creapure certified (highest quality assurance)
- No fillers or unnecessary ingredients
- Available in multiple sizes (starter to bulk)
Weaknesses:
- Powder form (requires mixing, less convenient than capsules)
- May have slight grit to it (some dislike the texture)
- Need a scale to measure 5g accurately (or estimate with spoon)
Best for: Cost-conscious lifters who don't mind powder mixing. The best long-term value by far.
Where to buy: https://www.bulk.com/uk/
How to use:
- Measure 5g (roughly 1 heaping teaspoon, though scale is more accurate)
- Mix in 200-300ml water or add to protein shake
- Timing doesn't matter; consistency (daily dosing) matters
- Slightly chalky taste (most people add to flavoured drinks)
2. MyProtein Creatine Monohydrate
What you get:
- Creatine monohydrate capsules, 1g per capsule
- 90 or 180 capsule bottles (90-180 days at 5g/day = 5 capsules)
- Unflavoured/neutral
- Standard purity (good, not Creapure-certified)
Cost per serving: ~£0.06-0.08 (5 capsules)
Cost per month (5g daily): ~£6-8
Quality assessment:
- Good purity (not explicitly Creapure, but MyProtein has good standards)
- Capsule form (contains microcrystalline cellulose filler, ~20% of capsule weight)
- Consistent, reliable brand
- No independent third-party testing published
Strengths:
- Convenient capsule form (just swallow 5 pills with water)
- Widely available (MyProtein website, Amazon UK, sports retailers)
- Affordable for capsule form
- Reliable brand with good reputation
Weaknesses:
- More expensive per gram than Bulk powder (3x cost)
- Capsule filler adds volume without benefit
- No published third-party testing
- Not Creapure certified
Realistic scenario: You're paying convenience (capsules vs powder). If you prefer capsules and don't mind paying 3x the cost, MyProtein is acceptable.
Best for: Those who want capsule convenience and are willing to pay for it. Good option if you travel frequently.
Where to buy: https://www.myprotein.com/
3. Optimum Nutrition Micronised Creatine
What you get:
- Creatine monohydrate powder, micronised (fine particle size)
- Unflavoured (white powder)
- 300g, 600g sizes
- Standard purity (good, not Creapure)
- Micronised for easier mixing
Cost per serving: ~£0.08-0.10
Cost per month (5g daily): ~£8-10
Quality assessment:
- Good purity (standard, not pharmaceutical-grade)
- Micronised (finer particles = easier mixing, though effect on absorption is minimal)
- Widely available
- No Creapure certification
- No published independent testing
Strengths:
- Easier mixing than non-micronised powder (less grit)
- Available everywhere (Amazon, Boots, sports shops)
- Reasonable price for a micronised product
- Familiar brand
Weaknesses:
- More expensive than Bulk Creapure (~3-4x cost)
- Not Creapure certified (purity not guaranteed to same standard)
- Micronisation is marketing (effect on absorption is negligible)
Best for: Those who prefer easier-mixing powder but don't want to pay premium Creapure prices. Acceptable middle ground between Bulk powder and MyProtein capsules.
Where to buy: Amazon UK, Boots, Holland & Barrett
4. Reflex Nutrition Creatine Monohydrate (Creapure)
What you get:
- Creatine monohydrate, Creapure certified
- Available in capsules (200 capsules) or powder (500g)
- UK-made (Reflex is a UK brand)
- Pharmaceutical-grade purity
- Third-party tested
Cost per serving:
- Powder: ~£0.03-0.04 (similar to Bulk Creapure)
- Capsules: ~£0.06-0.08 per serving (5g = 5 capsules)
Cost per month (powder): ~£3-4
Quality assessment:
- Creapure certified (highest purity standard)
- UK-made (relevant if you prefer UK sourcing)
- Available in both capsule and powder (flexibility)
- Good reputation in UK market
Strengths:
- Creapure certified at competitive price
- UK brand (pride of ownership for some)
- Choice of capsules or powder
- Good purity assurance
Weaknesses:
- Less well-known than MyProtein or Optimum Nutrition (fewer reviews online)
- Slightly harder to source (not in every sports shop)
Best for: Those who want Creapure quality but prefer UK brands. Capsule option available if powder not preferred.
Where to buy: https://www.reflex.co.uk/ (also Amazon UK)
5. True Nutrition Creatine Monohydrate
What you get:
- Creatine monohydrate powder, US-made
- 100% pure, micronised
- 500g, 1kg sizes
- High purity (though not Creapure-certified)
Cost per serving: ~£0.04-0.06
Cost per month: ~£4-6
Quality assessment:
- Good purity (micronised, consistent)
- US-made (quality standards are high)
- Available via Amazon UK
- No independent third-party testing published
Strengths:
- Good value (cheaper than Optimum Nutrition)
- Micronised (easier mixing)
- US brand reputation
- Decent purity
Weaknesses:
- Not Creapure certified
- Less convenient than MyProtein capsules
- Fewer UK reviews (US company)
Best for: Those who want micronised powder at reasonable cost and don't need UK sourcing.
Where to buy: Amazon UK (search "True Nutrition Creatine")
Direct Comparison Table
| Brand | Form | Purity | Micronised | Cost/Month | Creapure? | Where to Buy | |-------|------|--------|-----------|-----------|-----------|-------------| | Bulk | Powder | Excellent (99.9%) | No | £2.50-3 | Yes | Bulk website | | MyProtein | Capsules | Good | No | £6-8 | No | MyProtein, Amazon | | Optimum Nutrition | Powder | Good | Yes | £8-10 | No | Amazon, Boots | | Reflex Nutrition | Both | Excellent (99.9%) | Mixed | £3-4 (powder) | Yes | Reflex, Amazon | | True Nutrition | Powder | Good | Yes | £4-6 | No | Amazon UK |
Purity Rankings
- Bulk Creapure (99.9% pure, Creapure certified)
- Reflex Nutrition Creapure (99.9% pure, Creapure certified)
- Optimum Nutrition (good purity, micronised)
- True Nutrition (good purity, micronised)
- MyProtein (acceptable purity, capsule form)
Cost Comparison: 12-Month Supply (5g daily)
- Bulk Creapure (powder): ~£30-42/year (best value)
- Reflex Creapure (powder): ~£36-48/year
- True Nutrition (powder): ~£48-72/year
- Optimum Nutrition (powder): ~£96-120/year
- MyProtein (capsules): ~£72-96/year
Over 5 years: Bulk saves £300+ compared to MyProtein capsules.
My Recommendations: By Priority
Priority 1: Cost + Quality → Bulk Creapure Powder
Why: Best value anywhere (£2.50-3.50/month), Creapure certified (highest purity), zero fillers.
The trade-off: Powder requires mixing. Not a huge inconvenience—most people mix into protein shakes or water.
Cost over 5 years: ~£150-210
Who should buy: Cost-conscious lifters, anyone taking creatine long-term (the savings compound).
Where to buy: https://www.bulk.com/uk/
Priority 2: Convenience + Quality → MyProtein Creatine Capsules
Why: Convenient capsule form (swallow 5 pills), decent purity, widely available, good brand.
The trade-off: Costs 3x more than Bulk Creapure per month.
Cost over 5 years: ~£360-480
Who should buy: Those who travel frequently, dislike powder mixing, or willing to pay for convenience.
Where to buy: https://www.myprotein.com/
Priority 3: Best of Both Worlds → Reflex Nutrition Creapure Powder
Why: Creapure certified (like Bulk), UK brand, available in capsule option if needed, competitive pricing.
The trade-off: Slightly less well-known than MyProtein; requires sourcing from Reflex or Amazon.
Cost over 5 years: ~£180-240
Who should buy: Those who want Creapure quality, prefer UK brands, or want the flexibility of capsule/powder options.
Where to buy: https://www.reflex.co.uk/
Protocol: How to Supplement Creatine
Loading Phase (Optional, Faster Results)
- Week 1-7: 5g creatine, 4 times daily (20g total per day), with meals containing carbs
- Weeks 8+: Drop to 5g daily (maintenance)
Alternative (Slower, Easier):
- Skip loading, start with 5g daily immediately
- Takes 4-6 weeks to reach muscle saturation instead of 7 days
- Same final result, just slower
Loading is faster but requires stomach capacity for 20g creatine daily. Most people prefer the slower no-load approach.
Maintenance Phase
- 5g daily, every day, indefinitely
- Take with food (carbs and protein improve absorption slightly)
- Timing doesn't matter—take morning, post-workout, or evening
- Consistency matters more than timing
Storage
- Keep in cool, dry place (room temperature is fine; refrigerator not necessary)
- Creatine monohydrate is stable at room temperature
- Seal container after use (avoid moisture)
Expected Results
Strength gains: 5-15% increase in 1-rep max, depending on training status (greater in untrained, more modest in advanced)
Lean mass gains: 1-2kg additional muscle over 8-12 weeks (from improved strength training capacity)
Onset:
- Loading: effects visible within 3-7 days
- No-load: effects emerge after 4-6 weeks
Persistence: Effects are maintained indefinitely with continued supplementation. Stopping creatine causes gradual return to baseline over 4-6 weeks (no withdrawal effects).
Safety and Side Effects
Water retention: Intracellular (inside muscle), not subcutaneous. You may gain 0.5-1kg water weight, which is fine.
Muscle cramps: Some athletes report cramps on creatine. Mitigation: adequate hydration (2-3L daily) and electrolytes (sodium, potassium, magnesium).
Kidney concerns: Thoroughly debunked. Decades of research show no kidney damage in healthy individuals. Elevated serum creatinine is expected (creatine is a byproduct of creatine metabolism); this is not kidney damage.
GI distress: Rare with monohydrate. Some people experience bloating on loading doses (20g/day). Solution: skip loading and use slower protocol.
Cost: Cost per gram is low enough that long-term supplementation is financially sustainable (~£2-8/month).
Flavoured vs Unflavoured: The Debate
Most creatine is unflavoured powder (white, chalky). Some brands sell "flavoured" creatine.
Why unflavoured is better:
- Cheaper
- Can mix into any drink (coffee, protein shake, juice)
- Flavoured versions add sugar or artificial sweeteners
My recommendation: Buy unflavoured, mix into your protein shake or juice. No downside.
Related Guides
Where to Buy Creatine in the UK
- Creatine monohydrate powder (all brands): https://www.amazon.co.uk/dp/B002DYIZEO?tag=maleoptimal-21
- Creapure certified creatine: https://www.amazon.co.uk/dp/B002DYIZEO?tag=maleoptimal-21
- Creatine capsules: https://www.amazon.co.uk/dp/B002DYIZEO?tag=maleoptimal-21
As an Amazon Associate I earn from qualifying purchases.
Summary
Best value: Bulk Creapure Powder (~£3/month, Creapure certified, zero fillers). The obvious choice if you're committing long-term.
Most convenient: MyProtein Capsules (~£7/month, easy swallowing, widely available). Worth the premium if you value convenience.
Best balance: Reflex Nutrition Creapure (~£4/month, Creapure certified, UK brand, powder or capsule options).
What to avoid: Expensive "improved" creatine forms (CEE, buffered, HCl, etc.). They offer no advantage and cost significantly more.
Creatine monohydrate, 5g daily, is one of the most proven, safe, and cost-effective supplements available. Choose Bulk if cost is primary, MyProtein if convenience matters, or Reflex if you want Creapure quality at mid-range pricing.
Take it daily, train hard, eat enough protein, and expect 5-15% strength gains over 8-12 weeks. It works.