Nutriversum
Creapure® Creatine – 100% Pure Creatine Monohydrate Powder
- Creapure® creatine monohydrate, made in Germany
- Unflavoured – mixes into water, juice or your shake
- Easy 3 g daily serving
€34,99 Was €39,99
Sports & Performance
Creatine supplements
The most researched sports supplement – in the format that suits you. Start with our Nutriversum top picks, then browse every creatine powder, capsule and gummy we stock.
- 3 g / daythe dose behind the EU claims
- 500+peer-reviewed publications
- Creapure®German-made options
- 4 formatspowder · capsules · gummies · soluble
Nutriversum
Our creatine top picks
Pure, unflavoured creatine monohydrate – the form with the most research behind it.
Nutriversum
Creatine Monohydrate (500 g, Unflavored)
- Micronised creatine monohydrate
- 3,000 mg per serving, unflavoured
- Our best-value everyday creatine
From €13,95
Choose options – Creatine Monohydrate (500 g, Unflavored)
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Backed by research
What the research says about creatine
Cards marked EU-authorised are official health claims approved under EU law. The others are background facts from the scientific literature. References are listed at the bottom of the page.
Performance in repeated high-intensity efforts
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.1,2 Think sprints, lifting sets, jumps and interval training.
The beneficial effect is obtained with a daily intake of 3 g of creatine. For adults performing high-intensity exercise.
Strength for over-55s who lift
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.3
For adults over 55 doing regular resistance training: 3 g creatine daily, training at least 3× per week for several weeks at 65–75% of one-repetition maximum, with the workload increasing over time.
One of the most-studied supplements
Creatine has been examined in more than 500 peer-reviewed publications, and creatine monohydrate is the form with by far the most research behind it.5
Found naturally in food
Your body makes some creatine itself and gets the rest from foods such as red meat and fish. A typical mixed diet supplies roughly 1–2 g a day, and plant-based diets supply very little.4
No loading phase required
In a classic study, 3 g a day for 28 days raised muscle creatine to a similar level as a short, high-dose "loading" phase. It simply takes a little longer.6
Well studied for tolerability
Expert reviews report that creatine monohydrate is well tolerated by healthy adults at the usual intakes of 3–5 g a day.5,7
Simple routine
How to take creatine
- Take 3 g every dayOne serving a day – training days and rest days. Follow the dose on your product's label.
- Mix it your wayPowder dissolves in water, juice or a shake. Capsules and gummies need no mixing.
- Stay consistentMuscle creatine builds up over a few weeks, so daily consistency matters most.
FAQ
Creatine questions, answered
Which type of creatine should I choose?
Creatine monohydrate is the most researched form, and it's what our Nutriversum top picks contain. Creapure® is a branded creatine monohydrate made in Germany. Powder, capsules and gummies all deliver creatine, so choose the format you'll take every day.
How much creatine should I take per day?
Both EU-authorised creatine claims are based on a daily intake of 3 g. Always follow the serving on your product's label and do not exceed the recommended daily dose.
Do I need a loading phase?
No. Research shows that 3 g a day for about four weeks raises muscle creatine to a similar level as a loading phase. Loading only gets you there faster.
When is the best time to take creatine?
Pick a time you'll remember every day, for example with breakfast or in your post-workout shake. Taking it consistently matters more than the exact timing.
Powder, capsules or gummies – what's the difference?
The creatine is the same. The difference is convenience and cost per serving. Powder is usually the best value and lets you adjust the dose. Capsules and gummies need no mixing, but you'll take several pieces to reach 3 g, so check the label.
Will creatine make me gain weight?
Some people notice a small increase in body weight in the first days, mostly from extra water stored in the muscles. Reviews of the research describe this as the most common effect reported early on.
Is creatine suitable for everyone?
Our creatine products are food supplements for adults. If you are pregnant, breastfeeding, under 18, taking medication or have a medical condition (especially kidney disease), speak to your doctor before use.