Creatine Monohydrate

Creatine Monohydrate, which occurs naturally in the body, plays a crucial role in energy metabolism. When energy is required, ATP (adenosine triphosphate — the energy currency of the cell) is converted into ADP (adenosine diphosphate). While the body eventually regenerates ATP from ADP using energy derived from food, this process takes time, and muscle cells can only store enough ATP to fuel a few seconds of high-intensity activity. Therefore, creatine monohydrate supplementation can be beneficial in maintaining elevated levels of phosphocreatine to support sustained performance

How to Consume

Our Creapure® creatine monohydrate powder is unflavoured and micronised for easy mixing and absorption. Simply add 3–5 grams (approximately one heaped teaspoon) to water, juice, or your post-workout shake. Stir or shake well until fully dissolved.

Creatine monohydrate powder can be taken at any time of day, but many people choose to consume it either immediately after exercise or first thing in the morning. Consistency is key — aim to supplement daily to maintain optimal muscle creatine stores. No loading phase is required.

While some athletes use creatine monohydrate tablets or creatine monohydrate capsules for convenience, powder remains the most versatile and cost-effective format for those looking to personalise their dosage and easily incorporate creatine into their routine.

Daily Requirements & Natural Food Sources

Creatine is naturally present in foods such as red meat and fish, but only in relatively small amounts — for example, you'd need to consume around 1kg of raw beef or salmon to obtain just 2–3 grams of creatine. The body also synthesises creatine in the liver, kidneys, and pancreas. However, for those engaging in regular high-intensity exercise, or following plant-based diets, achieving optimal creatine levels through food alone can be challenging.

Adults typically carry around 80–130 grams of creatine in their bodies. Each day, approximately 1–2% of this is broken down and excreted, so it must be replenished. While the body can synthesise some creatine, and dietary intake through meat can help, cooking and food preparation can significantly reduce creatine content. Together, these sources may only deliver maintenance levels.

To fully support your performance and recovery needs, supplementing with creatine monohydrate capsules or micronised creatine monohydrate powder can help maximise your body’s creatine stores. A daily intake of 3–5 grams is typically recommended. Dosage can be adjusted based on individual size, muscle mass, and training intensity. While a loading phase isn’t necessary, consistent daily use is key — and many users find it beneficial to take creatine post-exercise or in the morning for best results.

Benefits of Creatine Supplements

Enhanced Athletic Performance: Supports increased strength, power, and endurance during high-intensity workouts.

Muscle Growth: Promotes lean muscle mass gains when combined with resistance training.

Improved Recovery: Aids in faster recovery post-exercise by replenishing ATP stores.

Cognitive Support: Emerging research suggests potential benefits for brain health and cognitive function.

Creapure® Creatine Monohydrate Capsules

Creapure® is the most widely studied and trusted form of creatine monohydrate, known for its purity, safety, and proven effectiveness. When you choose Creapure® creatine monohydrate capsules, you can be confident you're taking one of the cleanest and most reliable creatine supplements available.

Creapure® is also a vegan-friendly creatine, produced exclusively through chemical synthesis. No raw materials or intermediates are derived from animal or plant sources, meaning there are no traces of animal or herbal by-products in the finished product.

Creavitalis® Micronised Creatine Monohydrate Powder

Creavitalis® is another premium-grade micronised creatine monohydrate powder, specially formulated for excellent solubility in liquids. Studies have shown that more than 95% of Creavitalis® is absorbed into the bloodstream when taken as a supplement, making it highly bioavailable and effective.

Like Creapure®, Creavitalis® is vegan-friendly and contains no animal-derived ingredients. It is ideal for those who prefer creatine in powder form for easy mixing with food or drinks.

How We Source 

At Love Life Supplements, we’re committed to offering only the cleanest, most effective supplements — and our creatine monohydrate range is no exception. Both Creapure® and Creavitalis® are manufactured in Germany under strict quality control in GMP-certified facilities that adhere to the IFS Food Standard, ensuring the highest levels of purity, safety, and consistency.

We use third-party testing to verify every batch, and we never include unnecessary fillers or additives — just premium-grade creatine monohydrate. All our creatine supplements are vegan-friendly, made without any animal-derived ingredients, and produced through chemical synthesis to eliminate trace contaminants. Our packaging is also recyclable, reflecting our ongoing commitment to sustainability.