Our pick
Legion Creatine Monohydrate
Micronized Creatine Monohydrate
- Micronized creatine monohydrate - the form with the evidence
- Third-party tested
- No proprietary blend
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Creatine
Guides, research reviews, comparisons, product recommendations and FAQs for creatine.
Which creatine to actually buy
This page covers what creatine does and how to dose it. If you have read enough and just want to know which tub to put in the basket, the comparison page ranks what is worth buying on purity, third-party testing and cost per 5 g serving.
See the creatine comparison and our pick →Running until 18 September 2026
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Also from Legion
Legion Creatine Gummies
Creatine Monohydrate Gummies
- Creatine monohydrate in gummy form
- No mixing
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Legion Creatine + HMB
Creatine with HMB
- Creatine monohydrate + HMB
- Every dose disclosed
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Also from Legion
Legion Recharge
Post-Workout with Creatine
- Creatine monohydrate + L-carnitine L-tartrate
- Every dose disclosed
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Read the full review →Disclosure: every product here is a Legion product and we earn a commission if you buy through these links, at no extra cost to you. The link is what credits us; the code is what gets you the discount, so use both. Our dosing guidance comes from published human trials and is not changed by the commission.
Start with Creatine
Guide
Creatine Guide
Evidence-based beginner and intermediate guide.
Explore ->Reviews
Best Creatine Products
Ranked recommendations and affiliate product options.
Explore ->Comparisons
Creatine Comparisons
Compare benefits, timing, dosage and alternatives.
Explore ->FAQs
Creatine FAQs
Practical answers to common questions.
Explore ->What the Research Says
Meta-Analysis · Branch, 2003
Creatine supplementation increases FFM and maximal strength in RCTs
Meta-analysis of 22 RCTs: creatine supplementation during resistance training significantly increased lean body mass (+1.37 kg) and 1RM strength compared to placebo.
PMID 14636102 →
Systematic Review · Lanhers et al., 2017
Creatine improves upper and lower limb muscular strength
Systematic review of 22 RCTs confirmed creatine supplementation significantly enhanced upper limb (+6.65%) and lower limb strength (+6.10%) vs placebo in resistance-trained adults.
PMID 12701815 →
RCT · Rawson & Volek, 2003
5g/day creatine is as effective as loading for long-term muscle gains
No significant difference in muscle gains between loading protocol (20g/day × 5 days) and maintenance dosing (3–5g/day) after 4 weeks. Gradual loading achieves equivalent saturation without GI side effects.
PMID 11834123 →
Review · Stares & Bains, 2020
Creatine shows neuroprotective and cognitive benefits in aging
Emerging evidence shows creatine supplementation improves cognitive performance (memory, reasoning) in older adults and may slow neurodegenerative disease progression via ATP buffering in neurons.
PMID 28615996 →
Frequently Asked Questions
How much creatine should I take daily?
The evidence-backed maintenance dose is 3–5g per day. A loading phase (20g/day split into 4×5g doses for 5–7 days) reaches muscle saturation faster but isn't necessary — daily 5g supplementation achieves full saturation in 3–4 weeks. After loading, drop to 3–5g/day. No cycling required; continuous use is safe and more effective.
When should I take creatine?
Timing is less critical than consistency. Post-workout creatine with carbohydrates + protein shows marginally superior uptake in some RCTs (insulin-driven creatine transport). Pre-workout is also effective. On rest days, take it any time. The most important factor is taking it daily without skipping — don't overthink timing.
Does creatine cause water retention?
Yes — creatine is an osmolyte that draws water into muscle cells (intracellular water, not subcutaneous). This causes an initial 0.5–2kg weight gain in the first 1–2 weeks, which is muscle hydration, not fat or subcutaneous edema. Over time, this intramuscular hydration is associated with enhanced protein synthesis. It does not cause the 'bloated' look.
Is creatine safe for long-term use?
Yes. Over 500 published studies support creatine's safety. Long-term RCTs (up to 5 years) show no adverse effects on kidney, liver, or cardiovascular function in healthy adults. The myth of kidney damage comes from case reports in people with pre-existing conditions. Healthy people at 3–5g/day have no documented safety concerns.
Which form of creatine is best — monohydrate or HCL?
Creatine monohydrate is the gold standard — it has 95%+ of the RCT data and works. HCL (hydrochloride) is more water-soluble and may reduce GI discomfort for sensitive users, but has no superiority data for muscle gains. Kre-Alkalyn, buffered, and other forms have no advantage over monohydrate. Unless you have GI issues with monohydrate, there's no reason to pay more for other forms.
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