Find the Right Creatine Supplement
Benefit your everyday health
Creatine supports everything from muscle strength and brain health to sports performance. Tell us what you're looking for and we'll point you in the right direction.
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What is creatine?
Creatine is a natural compound your body makes to help supply energy to your muscles and brain.
Most creatine is stored in your muscles, where it helps produce ATP (adenosine triphosphate), the main source of energy your cells use for movement, exercise and everyday activity. Creatine is also found in foods such as meat and fish. People who eat little or no animal products, as well as older adults, may have lower creatine levels.
Taking creatine monohydrate as a supplement can help support muscle strength, energy production and overall wellbeing.
How does creatine work?
Creatine is a compound made naturally by the body from three amino acids called glycine, arginine and methionine. It is produced mainly in the liver, kidneys and pancreas.
Around 95 percent of the body’s creatine is stored in skeletal muscle, with smaller amounts found in the brain and other organs. One of its key roles is to help produce and recycle ATP, short for adenosine triphosphate, which is the main energy source used by your cells.
During short bursts of activity, such as exercise or mental focus, ATP is used up quickly. Creatine helps recycle ATP, helping maintain energy when demand is high.
What are the benefits of creatine?
Creatine is fast emerging as a key nutrient to support muscle and brain health, especially as we age.
Healthy Muscles
Studies1 show that people aged 60 to 80 who took creatine for 12 weeks alongside resistance training gained more muscle, leg strength and endurance. Research also suggests creatine may help preserve muscle during weight loss, supporting both strength and fat loss.
Brain Health
One study2 showed just five days of creatine helped people feel less mentally fatigued when tackling challenging maths problems. Older adults taking creatine have been shown to perform better in memory and thinking tasks, and early evidence also suggests creatine may help lift mood and support reaction times.
Aid Recovery
Creatine can be a game-changer for speeding up recovery. Research shows it can help delay muscle fatigue, maintain strength, and support physical function, especially during rehabilitation from injury or illness or following surgery.
Women's Health
Women typically have around 70–80% lower creatine stores than men largely due to muscle mass differences. Ongoing research into creatine's role in women’s health point to potential benefits of easing fatigue and supporting cognitive function and can counteract some of the menopause-related decline in muscle, bone and strength.
Overall Wellbeing
As well as supporting your daily energy and mental wellbeing, creatine helps ensure your heart has enough energy to work properly. Creatine also acts as an antioxidant, helping protect the body from harmful oxidative stress.
Research into creatine has shown:
Creatine sachets for general wellbeing
Creatine for brain & body
Convenient sachets each containing 5g of creatine monohydrate for supporting an active lifestyle and mental wellbeing.
- Supports muscle health and longevity
- Pre-measured optimal amount of creatine in each sachet for convenient on the go
- Added zinc & iodine to support normal cognitive function
- Subtle strawberry-flavoured powder easily mixed into 500ml of water
- Vegan-friendly formula
Creatine powder for sports nutrition
Elite All Blacks Creatine Monohydrate
Ultra-pure and unflavoured creatine ideal for daily sports nutrition and performance intensity.
- Premium source of creatine monohydrate with unrivalled 99.5% purity
- Support muscle strength for those aged over 55
- Unflavoured micronised powder for clear and easy mixing with 150ml-250ml of water or juice
- Trusted Informed Sport accredited
- Vegan-friendly formula
Which creatine supplement is right for me?
Our Creatine for brain & body sachets are ideal for anyone wanting a convenient, daily dose that supports both physical and cognitive health, particularly beneficial for women, older adults, and anyone looking to stay strong and sharp as they age. Our Elite All Blacks Creatine Monohydrate is trusted by competing athletes and Informed Sport accredited, making it the go-to choice for serious sports nutrition.
  |  | |
|---|---|---|
Creatine for brain & body | Elite All Blacks Creatine Monohydrate | |
| Price | £24.99 | £43.99 |
| Value per dose | 83p | 44p |
| Best for | General wellbeing Maintaining muscle health Supporting mental clarity | Sports nutrition Increasing physical performance High-intensity exercise |
| Format | 5g sachets | Resealable bag |
| Total size | 30x sachets (150g) | 500g |
| Creatine formula | Monohydrate | Monohydrate |
| Iodine | ✔ | - |
| Zinc | ✔ | - |
| Flavour | Subtle strawberry | Unflavoured |
| Informed Sport accredited | - | ✔ |
| Recommended serving | 1 sachet (5g) in 500ml of water | 1 heaped scoop (5g) in 150ml-250ml of water/juice |
What is Healthspan’s Creatine for brain & body?
Healthspan’s Creatine for brain & body is a convenient formula ideal for adults who want to stay strong, active and independent, and looking to support muscle health, daily energy and overall vitality
Each sachet contains 5 grams of creatine monohydrate. Our formula also contains iodine and zinc, known for contributing to normal cognitive function. This easy-mix powder has a subtle strawberry flavour and blends smoothly into water, juice or smoothies.
Using sachets is convenient for taking creatine with you on the go and is already pre-measured for the best recommend intake.
What is Healthspan Elite’s Creatine Monohydrate?
Ideal for all physical activity, especially intense exercise, Healthspan Elite’s Creatine Monohydrate is a premium creatine powder with unrivalled quality, purity and safety. This 500 gram resealable bag contains 99.5% ultra-pure and unflavoured creatine monohydrate.
Elite Creatine Monohydrate has received Informed Sport accreditation, meaning it is trustworthy quality for competing athletes.
Can women take creatine?
Absolutely. Women typically have lower creatine stores than men and can see significant benefits, including improved muscle strength, bone density, and cognitive function. Research also points to potential benefits during and after the menopause. Our Creatine for Brain & Body sachets are a particularly convenient option.
How much creatine should I take?
Eating habits and other factors, such as age and sex, mean that many of us aren’t getting enough creatine through diet and natural processes alone. Researchers suggest 3 to 5 grams a day (0.1 grams per kilogram of body mass) is optimal. Creatine can be taken any time of day, but a consistent daily routine is important for muscle build and maintenance. Some people prefer it before or after exercise, while others simply take it with a meal.
Can I take creatine every day?
Yes. A consistent daily routine is more important than timing. Researchers suggest 3–5g per day, and creatine can be taken at any time, before or after exercise, or simply with a meal.
Are there side effects to taking creatine?
As with many supplements, some people may experience side effects when taking creatine, such as uncomfortable but temporary bloating or water retention - but generally considered that these side effects are not long-term.
Some claim creatine damages your kidneys and increases fat, but research has busted several of these myths. Find out more about the common myths about creatine that need busting by reading our article: Is creatine safe? Common myths and side effects explained
When does creatine start working?
Some studies show measurable improvements in performance on demanding mental tasks after as little as five days. Improvements in muscle mass, strength, and endurance are typically seen after 12 weeks of consistent use.
Looking for more advice?
1 Chilibeck et al. (2017) meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
2 Rae et al. (2003): https://royalsocietypublishing.org/doi/10.1098/rspb.2003.2492
3 National Health and Nutrition Examination Survey: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761983/
4 Candow et al. 2015: https://pubmed.ncbi.nlm.nih.gov/25226264/
5 Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18.: https://link.springer.com/article/10.1186/s12970-017-0173-z?