Creatine is unusual among supplement ingredients in that it has an authorised health claim in Great Britain, and a large body of research behind it. That makes it one of the few things on our shelves where we can say something specific rather than descriptive.
What the authorised claim says
The permitted wording is: creatine increases physical performance in successive bursts of short-term, high-intensity exercise.
That claim comes with a condition attached — it may only be used where the product provides a daily intake of at least 3g of creatine. Below that, the claim cannot be made, whatever the product is.
Note what the claim does not say. It is about repeated short, hard efforts — sprints, sets, intervals. It is not a claim about endurance, body composition or muscle growth, and any product telling you otherwise is going beyond what is authorised.
Creatine monohydrate
The original and by a distance the most studied form. Essentially all of the research underpinning the authorised claim was done on monohydrate.
It is also the cheapest form to manufacture, which is why it dominates. “Micronised” monohydrate is the same molecule ground finer, which improves how it disperses in water — it is a texture improvement, not a different ingredient.
The common complaint is that it can be gritty and that some people find a loading phase uncomfortable. A loading phase is optional; a steady daily intake reaches the same place, just more slowly.
Creatine hydrochloride
Creatine bound to hydrochloric acid, which makes it considerably more soluble in water. Better solubility is the clear, uncontroversial advantage — it mixes more cleanly and some people find it easier on the stomach.
What is less settled is whether that translates into any practical difference in outcome. The research base is much smaller than monohydrate's. Claims that HCl is dramatically more effective, or effective at much smaller doses, are not well supported.
Why we use both
Our gummies contain both forms. The honest reason is formulation: monohydrate is the form with the evidence behind it, and HCl's solubility helps in a chewable format. It is not because a blend is magically superior to monohydrate alone.
If you want the maximum creatine for the minimum money, plain micronised monohydrate powder is the answer and always has been. If you will not actually drink a powder every day, a gummy you will take is worth more than a tub you will not.
Practical points
- Consistency matters more than timing. Daily intake is what counts.
- Drink plenty of water while taking creatine.
- Check the serving size on the pack and follow it. Do not exceed the stated daily serving.
Before you start
Food supplements should not be used as a substitute for a varied and balanced diet or a healthy lifestyle. Not suitable for children. If you have a kidney condition, take any medication, or are pregnant or breastfeeding, speak to your doctor or pharmacist before use.