Best Creatine

Regular intake of creatine monohydrate can significantly impact your training performance, muscle strength, and muscle recovery. Creatine helps improve muscle mass, boosts energy during intensive workouts, and can even support cognitive functions.

With so many impressive benefits, I set out to find the very best creatine supplements available today. I extensively researched various brands and products to present you with a clear Top 5 list of the best creatine supplements you can buy right now.

Creatine (very briefly) summarized

Creatine is one of the cheapest, most effective, and safest sports supplements you can take. But not only for athletes: creatine can also be particularly useful for vegetarians (who don't always get enough creatine from their diet) and older adults.

Speaking of buying creatine: creatine monohydrate is the very best form. Do you want to directly order the best creatine for both men and women? Then choose BOOM Creatine.

Which creatine is the best?

Ultimately, we face the challenge of determining which creatine supplements are truly the best. Given the extensive range, compiling a Top 5 list of the best creatines was not an easy task, but I eventually succeeded.

Since most people use creatine to improve their muscle strength and training performance, I focused specifically on that.

Best-tested brand	Best creatine	Price per gram	Test score
1. BOOM by Arie Boomsma	Creatine Monohydrate	€0.07	9.2
2. XXL Nutrition	Creatine Monohydrate	€0.08	8.8
3. Bonusan	Creatine Monohydrate	€0.10	8.5
4. New Care	Creatine Monohydrate	€0.09	8.2
5. Mattisson	CreaPure Creatine	€0.09	8.0

1. BOOM Creatine Monohydrate

When you say fitness, you naturally think of Arie Boomsma. Boomsma has been making good progress for a while, with his focus on health and quality sports supplements at very attractive prices.

And that is exactly the case with this entirely Dutch-produced BOOM Creatine Monohydrate powder, the number 1 supplement in our creatine review.

Regarding pure creatine: it is indeed very pure, not 97% or 98.5%, but truly 100% pure creatine monohydrate in powder form. So you won't find any other (unnecessary) additives in this creatine powder from Boomsma.

Buy BOOM Creatine →

Every 5-gram serving of BOOM contains exactly 5,000 mg of pure creatine, ideal for anyone conscious of their nutritional intake. Furthermore, BOOM Creatine Monohydrate is 100% vegan, making it a perfect choice for plant-based eaters and those looking for a clean and effective creatine.

Moreover, BOOM Creatine Monohydrate offers the very best value for money at only 7 cents per gram, making it the smartest choice for any sports routine. Usage is simple: take 8 to 12 grams daily for four weeks, followed by a 2 to 4-week break.

In short, BOOM Creatine Monohydrate is rightly the number 1 in our top 5 creatine test, and given its composition, it is the best creatine for both men and women.

Congratulations BOOM, on your predicate as the best creatine supplement and the excellent final score: a 9.4.

Advantages and disadvantages of BOOM

Advantages	Disadvantages
Effectively increases muscle strength and muscle growth	No disadvantages found
Promotes fast recovery after intensive training
100% pure creatine monohydrate
Suitable for vegan and plant-based diets
Easily soluble in water and juices
Creatine produced in the Netherlands
Best price and best quality

2. XXL Nutrition Creatine monohydrate

XXL Nutrition is a widely sold creatine monohydrate supplement in the Netherlands. It must be good, you would say. Looking at the product content: this supplement consists of microfine monohydrate and, according to XXL Nutrition, is designed for optimal absorption and effectiveness.

That makes XXL's creatine monohydrate a top choice for both strength athletes and sprinters who strive for improved performance and muscle building during explosive power efforts.

XXL's choice for microfine creatine not only ensures more effective action but also makes the product highly soluble in fruit juice or other drinks. This solubility contributes to ease of use and palatability, which is a great advantage for daily use.

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Another important aspect is that creatine occurs naturally in our diet and is therefore not considered doping. This makes XXL Nutrition's Creatine Monohydrate a safe choice for athletes. Furthermore, this supplement is free of unwanted calories, making it an excellent fit for a responsible lifestyle.

XXL Nutrition Creatine Monohydrate is also suitable for vegans, which makes it accessible to a wide audience. The recommended dosage is a level scoop of 5 grams, mixed with a drink or liquid of your choice.

As mentioned, XXL Nutrition is the best-selling creatine powder in the Netherlands, and the ingredients make XXL creatine easy to take quickly around training or on an empty stomach.

Congratulations on your excellent number 2 position in this review, men and women of XXL Nutrition!

Advantages and disadvantages of XXL Nutrition

Advantages	Disadvantages
Microfine creatine monohydrate	Tasteless (can also be an advantage)
Easily soluble in drinks
Suitable for strength and endurance athletes
No unwanted calories present
Suitable for vegans

3. Bonusan Creatine monohydrate

Bonusan Creatine Monohydrate Powder offers a powerful boost for anyone looking for extra muscle strength.

The quality of Bonusan is notable, and that's not surprising with over 45 years of experience focusing on delivering 100% pure creatine that is also free of excipients. A good choice for both strength athletes and athletes performing other intensive, short-duration physical efforts.

Buy Bonusan Creatine Monohydrate →

This powder from Bonusan is designed to dissolve quickly in water or a (sports) drink of your choice, ensuring ease and efficiency of use. The addition of a convenient measuring scoop contributes to the ease of administration, making it simple to use the correct amount.

Bonusan provides clear dosage instructions and, of course, allows for adjustments based on personal needs. With an initial dose that gradually reduces to a maintenance dose, Bonusan creatine monohydrate supports both the loading phase and long-term use.

Given Bonusan's 45-year history, its composition, effectiveness, and pricing, I place Bonusan in the top 3 of the very best creatine monohydrate supplements in the Netherlands. Congratulations!

Advantages and disadvantages of Bonusan

Advantages	Disadvantages
No added excipients present	Recommended with fruit juice
Suitable for a wide range of sports
Convenient measuring scoop included
Dutch brand with 45 years of history
Creatine powder dissolves very quickly

4. New Care Creatine Monohydrate

New Care Creatine Monohydrate is, of course, specifically developed to meet the increased creatine needs of athletes. When I look at the contents, I conclude that this creatine monohydrate from New Care will be effective for heavy strength training.

But this New Care creatine supplement not only improves sports performance but also supports muscle strength and contributes to muscle mass growth.

The ease of use of this product is enhanced by clear usage recommendations that include both a build-up phase and a maintenance phase, allowing users to adjust their intake to their specific training regimes.

Buy New Care Creatine →

New Care Creatine Monohydrate contains no sugar, gluten, yeast, lactose, colorings, flavorings, or preservatives, making it a clean addition for those who are extra careful with their diet.

Because New Care is super pure and also meets the standards of the NZVT system (which means it is free of doping-related substances and can be used 100% safely by top athletes), I give it an 8.5 as a test score and a neat 4th place in this top creatine test.  

Advantages and disadvantages of New Care

Advantages	Disadvantages
Supports strength efforts and muscle growth	Slightly less known brand
Clear usage recommendations for different phases
Contains no unwanted additives or allergens
Complies with NZVT standards (doping-free use)
Included measuring scoop for proper dosage

5. Mattisson CreaPure Creatine

Mattisson’s 100% CreaPure Creatine Powder offers powerful support for muscle building and increased muscle strength and is specifically recommended for people over 55 years of age. With 70 servings per package, it provides a good quantity for regular use.

Creatine is a protein naturally produced in the liver and also found in small amounts in certain foods; it is essential for energy supply in muscles.

Mattisson's creatine is indeed synthetically produced, but it is ultimately purified to creatine monohydrate. This is the most researched and effective form of creatine.

Buy Mattisson CreaPure Creatine →

Mattisson uses Creapure®, which is known as the purest form of creatine monohydrate available on the market, ensuring optimal effectiveness of the supplement.

This creatine monohydrate powder has also proven to be easy to use; simply mix one teaspoon with 250 ml of water once a day, and you're ready.

Given its distinctive character, and the fact that it clearly dared to choose a (slightly) older target group, I believe Mattisson Creapure® deserves a well-earned place in this Top 5 creatine review.  

Advantages and disadvantages of Mattisson

Advantages	Disadvantages
Supports strength efforts in older adults	Not suitable for health conditions
Increases sports performance and endurance
Accelerates recovery after intensive training
Promotes muscle mass growth, reduces breakdown

Creatine

How did I set up this creatine test?

In compiling this comprehensive review of the best creatine supplements, I included various important aspects to arrive at a thorough assessment:

Types of creatine

Each type of creatine has its own specific characteristics and benefits. These include:

• Creatine monohydrate: This is the most researched form of creatine, known for its effectiveness in increasing muscle mass and strength. It is a good type for both athletes and recreational exercisers.
• Creatine ethyl ester: This type is claimed to have better absorption in the body. I investigated whether this type is actually more efficient than monohydrate, but that doesn't seem to be the case.
• Creatine hydrochloride (HCL): This type is often praised for its solubility and is said to cause fewer digestive issues. Not enough evidence has been found for this yet.
• Buffered creatine: This type claims to be more stable in the acidic environment of the stomach, which theoretically could increase effectiveness, but again, there is a lack of evidence.

But these are not the only aspects I considered in this test. Other important factors in determining the test score are:

Purity and quality

Purity is crucial when choosing an effective supplement. We looked for products that contain few to no unnecessary fillers or artificial additives. We also examined the production methods and whether the supplements have been tested and certified by independent third parties.

Solubility and mixability

The solubility of a creatine supplement is important for ease of use and absorption. We tested how well each product dissolves in various liquids and whether clumping occurs. This is especially important for athletes who want to consume their supplements quickly and easily.

Taste and ease of use

Taste can make a big difference in how likely someone is to continue using the supplement. We tested different flavors and also assessed how easily each product can be integrated into daily routines, such as mixing with shakes or meals.

Purity is crucial when choosing creatine.

Performance Improvement

At the core of a creatine supplement is, of course, its effectiveness in improving athletic performance. We have looked at studies and user feedback on how each type and brand contributes to muscle growth, post-workout recovery, and endurance.

Value for Money

Good value for money is essential. We compared the cost of each supplement with the benefits offered, such as the dose, the number of servings per package, and overall effectiveness.

Allergens and Diet

Because allergies and dietary restrictions play a major role in supplement choice, we carefully reviewed the ingredient lists of each product. This includes checking for common allergens such as gluten, dairy, and soy, and assessing suitability for vegan or vegetarian diets.

Creatine Experiences

Many Dutch people buy creatine supplements daily from Vitamines.com. As a result, many creatine experiences have already been shared with us:

• Experience from Niek, 38 years old from Eindhoven: After about a week and a half, I already noticed a positive effect. I chose not to use a loading phase, but take 5 grams daily. Three weeks later, the result is visible: my arms have clearly increased in size and my performance in general has improved. I chose the unflavored variant and take it every morning with a glass of water, immediately after my shakes. It is important not to forget to drink extra water when using creatine.
• Experience from Mandy, 35 years old from Hilversum: On the recommendation of my coach, I started using your best-tested creatine monohydrate to improve my strength. Now, after about six months, in addition to the benefits of my regular training, I notice that creatine seems to have an extra positive effect. Interestingly, it also seems to benefit my hair and I make a tasty drink with it, which also makes taking my vitamins easier.
• Experience from Rob, 44 years old from Zwolle: I reached a point where I couldn't progress further in my training, but this was necessary to push my limits. After two weeks of using creatine monohydrate powder, I noticed an increase in energy and recovery during my sports routines. Moreover, after a month of use, I was able to exceed my previous maximum weight limit. Great stuff!
• Experience from Henk, 66 years old from Heerhugowaard: I have been taking creatine powder daily for several months, about 5 grams every morning before breakfast. As someone over 65, I appreciate the extra support. Especially during strength training, I notice a clear difference. My workouts are more intense and accompanied by much less discomfort.

Share your experience with Vitamines.com

Are you also an expert and do you have a creatine experience you want to share with the rest of the Netherlands? Then send your review or testimonial to support@vitamines.com.

Frequently Asked Questions

Creatine is one of the most purchased and sought-after dietary supplements. And although there are few known creatine disadvantages, there are still several questions, especially among people who want to buy creatine monohydrate for the first time.

Therefore, we list some frequently asked questions to our customer service below.

The very best creatines are creatine monohydrate.

What is Creatine?

Amino acids are molecules in the body that together form proteins. As an amino acid derivative, creatine plays a major role in creating energy for our cells, especially in times of increased energy demand, such as sleep deprivation, certain psychiatric disorders, or neurological diseases.

Specifically, creatine helps produce the compound adenosine triphosphate, also known as ATP. ATP is the body's energy source, and when it runs out in the muscles, fatigue sets in. When creatine is added to the muscles (in the form of food or creatine capsules), it can help regenerate ATP faster, which can improve training performance.

The human body produces creatine itself, and additional amounts can be taken through meat, seafood, milk, and eggs, as well as through the supplements discussed earlier in this review.

The majority of creatine, about 95%, is found in skeletal muscles, which is why creatine is largely associated with muscle gain and exercise. The remaining 5% of creatine in the body is located in the brain and testes in men.

Read more about: Creatine or protein?

Creatine Function

Creatine can improve health and athletic performance in several ways. During intense exercise, its main role is to increase phosphocreatine stores in your muscles.

Your body can then use the extra stores to produce more ATP, the main energy source for heavy lifting and high-intensity training.

Creatine also helps you build more muscle in the following ways:

• Increased workload: It allows for more total work or volume in a single training session, an important factor for long-term muscle growth.
• Improved cell signaling: It can increase satellite cell signaling, which promotes muscle repair and new muscle growth.
• Increased anabolic hormones: Studies point to an increase in hormones, such as IGF-1, after creatine intake.
• Increased cell hydration: Creatine increases the water content in your muscle cells, causing a cell volumization effect that can play a role in muscle growth.
• Reduced protein breakdown: It can increase overall muscle mass by reducing muscle breakdown.
• Lower myostatin levels: Increased levels of the protein myostatin can slow or inhibit new muscle growth. Creatine supplements can lower myostatin levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which can promote brain health and improve symptoms of neurological disorders.

What Does Creatine Do to Your Body?

Creatine does several interesting things to your body, but it's important to know that most research focuses on a specific type called creatine monohydrate.

Supplements containing other forms of creatine and/or other ingredients may not offer exactly the same benefits as creatine monohydrate.

Improved Muscle Recovery

Creatine supplements can shorten recovery time between workouts by reducing certain muscle damage and promoting muscle fiber repair. Creatine use can also help reduce muscle soreness, allowing you to train more frequently without the barrier of pain.

More Strength and Endurance

Studies have largely analyzed the performance-enhancing benefits of creatine in fitness and weight training, running, and swimming; in these studies, participants generally saw a 10% to 20% improvement in their athletic performance. Although most studies have been conducted in men, creatine has also shown benefits in women and children.

Increased Muscle Size and Strength

Several studies show that creatine supplements increase the availability of creatine to the muscles, contributing to increased strength and muscle mass and improved performance. However, some studies suggest that women may benefit less from supplementation than men.

Muscle Strength After Menopause

At least one study suggests that high doses of creatine, about 0.3 grams per kilogram of body weight per day, can increase muscle size and function in postmenopausal individuals.

Read more about: What is creatine good for?

Creatine Use

The most popular form of creatine use is the powder form that you can dissolve in water. Other supplement forms such as liquids, capsules or tablets, and drink mixes are also widely available. Always take creatine supplements as indicated on the product label.

Creatine powder is the most commonly used.

How Much Creatine Should You Take?

How much creatine you should take per day depends on factors such as your personal health history and fitness goals. For those opting for creatine loading, a typical dosage is 5 grams of creatine monohydrate four times a day for two to five days.

For those using creatine supplements to maintain their athletic performance, you usually only need to take 2 grams of creatine per day.

When Is the Best Time to Take Creatine?

There isn't necessarily a best time of day to take creatine. You should simply take it right before or right after your workout, whether that's in the morning, afternoon, or evening: it doesn't matter. If creatine causes stomach upset, it's advisable to take creatine with a meal.

Creatine Loading Phase or Not?

Creatine loading refers to the practice of taking small doses of creatine (usually 5 grams) four to five times a day for five to seven days.

While creatine loading can increase creatine stores in the muscles, research suggests that taking smaller doses of creatine (3 to 5 grams per day) can also lead to larger creatine stores in the muscles and improve muscle mass, athletic performance, and recovery.

Creatine Side Effects?

As with any dietary supplement, creatine can also have side effects, although the chance is small. Side effects of creatine include:

• Weight gain
• Muscle cramps
• Muscle strains
• Stomach upset
• Diarrhea
• Dizziness
• High blood pressure
• Liver dysfunction
• Kidney damage

Most studies have not found significant side effects at dosages used for up to 6 months. Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure were reported in one case involving an athlete who used more than 10 grams of creatine daily for 6 weeks.

People with kidney disease, high blood pressure, or liver disease should not take creatine, even if it is the best tested.

Taking creatine supplements can prevent the body from producing its own natural stores, although researchers do not know the long-term effects.

Finally, some doctors believe that creatine can cause an irregular heartbeat or a skin condition called purpuric dermatosis in some people. However, more research is needed to confirm this.

Learn more about: Creatine side effects

In short, is creatine safe?

Research from the International Society of Sports Nutrition indicates that creatine supplements are generally safe and well-tolerated in adults, for both short-term and long-term use. However, more research is needed to determine if creatine use is safe for children and teenagers.

When creatine supplements are taken in very high doses, they can cause kidney damage or cause the body to stop natural creatine production. Consult your doctor to determine if you would benefit from taking a creatine supplement.

Creatine supplements are safe to use.

What Happens If You Stop Taking Creatine?

If you stop taking creatine supplements, your body's creatine levels will generally return to pre-supplementation levels.

In 2004, a study was conducted on this, examining the effects of creatine on older adult men. It found that when people stopped taking creatine, they had reduced muscle endurance. However, participants did not experience a loss in muscle strength or lean tissue mass.

Conclusion

Creatine is undeniably a powerful supplement in the fitness and sports world, popular with both athletes and everyday fitness enthusiasts. User experiences particularly highlight the benefits of creatine, such as improved muscle size, strength, and less pain during workouts.

Arie Boomsma's BOOM Creatine Monohydrate is the best-tested creatine supplement, among other things, due to its 100% pure creatine monohydrate composition, ease of use, effectiveness, vegan formula, and last but not least, also the best price.

Congratulations, BOOM!