Creatine Supplements
Looking to get the most out of your workouts and fitness regimes, while promoting muscle mass? Meet creatine! Creatine (Creatine Monohydrate) is a naturally-occurring amino acid found in skeletal muscle, acting as a natural energy source.
Not sure what creatine does? It helps the body produce more ATP, which fuels high-intensity exercise and explosive strength. Supplementing with creatine is one of the most researched and effective ways to support performance, recovery, and lean muscle development.
Taking creatine monohydrate supplements can prove beneficial when used as part of your diet to increase strength and performance, increase lean muscle mass and aid in efficient muscle recovery after exercise. Whether you’re an avid gym-goer, bodybuilder or enjoy a casual workout, incorporating a creatine monohydrate powder is perfect for all fitness enthusiasts looking to increase their fitness performance and reach their body composition goals.
Wondering how much creatine per day is ideal? Most people benefit from a daily dose of 3–5 grams. Some users choose to follow a short loading phase. Learn more in our blog: How to take creatine: Are you flushing it down the toilet?
Creatine Supplements From The Best Brands
At Australian Sports Nutrition, we stock leading brands in creatine supplements including Evolve, Optimum Nutrition, EHP Labs and Muscle Nation With options for every fitness level and goal, you’ll find our selection of creatine monohydrates at the click of a button. Looking for the best creatine monohydrate powder to stack with your favourite supplements? Or maybe you’re looking to maximise your workout results? Check out some of our top selections below from some of our favourite brands!
Not sure whether to go for flavoured creatine or unflavoured creatine? We’ve got both. Prefer convenient formats? Try creatine gummies for an easy, on-the-go option. If you're after smoother mixing, check out our micronised creatine powders for a grit-free experience.
Also wondering whether to take creatine or pre-workout first? We break it down here: Pre Workout vs Creatine: Is Creatine Pre workout
Evolve Creatine Monohydrate
Searching for the ultimate pure creatine monohydrate powder to include in your fitness regime? Evolve Creatine Monohydrate is a versatile unflavoured powder, easily able to be mixed into your favourite juice, protein shake or BCAA’s!
- Assists with ATP production
- Enhances sports performance and recovery
- Contains 5 grams of Creatine Monohydrate per serve
- 99.9% pure pharmaceutical-grade micronised Creatine Monohydrate
Optimum Nutrition Micronised Creatine Powder
Looking to up your performance goals and increase lean muscle mass? Introducing Optimum Nutrition Micronised Creatine Powder! With a patented production method, you’ll get an odourless and grit-free powder making it easy to consume.
- Contains 5 grams of pure Creatine Monohydrate per serve
- Zero calories and zero carbohydrates
- Supports ATP production
- Micronised formula for easy mixing
Buy Creatine Monohydrate Today At ASN
As a leader in sports nutrition and supplements, Australian Sports Nutrition is equipped with a wide range of gym supplements to suit every health need. Not sure what supplement is right for you? Get in touch with our team at one of our Australian stores or reach out to our friendly online customer service team for knowledgeable advice. Alternatively, check out our top 10 creatine supplements page.
Check out the article Creatine, who should use it and how? or the article on the 7 Best Creatine Supplements to guide your buying decision.
Want to learn more about creatine side effects, creatine kinase, or long-term usage? Our Education hub is constantly updated to help you make informed decisions.
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Creatine FAQs
What is creatine?
Creatine is a natural substance made from amino acids and stored in your muscles, where it helps produce quick energy for high-intensity workouts. Your body makes creatine, and you can also get it from red meat, seafood, or supplements like creatine monohydrate — the most studied and widely used form of creatine.
Studies confirm creatine supports muscle function, energy production, and performance under stress.
What does Creatine do for the body?
Creatine helps your muscles regenerate ATP, your body’s energy currency, especially during intense training. It’s been shown to support muscle strength, power output, and recovery between sets. It may also support brain health and reduce fatigue during mental tasks.
Backed by over 1,000 studies, creatine is one of the most effective supplements for improving performance and muscle mass research.
Does Creatine have side effects?
For most people, creatine is safe and well-tolerated. The most common (and temporary) side effect is water retention, especially during the loading phase. Some people may notice mild bloating or stomach upset if taken in large amounts.
Clinical research shows no link between creatine use and kidney or liver issues in healthy individuals evidence.
Is it good to take Creatine everyday?
Yes, taking 3–5g of creatine daily helps maintain elevated levels in your muscles. Unlike some supplements, creatine doesn’t need to be cycled. It works best when taken consistently, and is safe for long-term use.
Research shows daily creatine use is both safe and effective for supporting strength, muscle, and recovery source.
Is there a downside to Creatine?
Most healthy people experience no issues with creatine supplementation. Possible downsides include temporary water weight or digestive discomfort in some individuals. Concerns about kidney damage or hair loss are not supported by scientific evidence.
Long-term studies confirm creatine is one of the safest sports supplements available clinical data.
Does Creatine have any negative effects?
For most healthy individuals, creatine is safe when taken at the recommended dose of 3–5g daily. The most commonly reported effect is temporary water retention, which may cause slight weight gain. A small number of users may experience mild bloating or digestive discomfort when large amounts are consumed at once.
Importantly, no evidence supports claims that creatine negatively affects hydration, cramps, hair loss, or organ function in healthy users.
Backed by decades of clinical studies, creatine has one of the strongest safety profiles in sports nutrition source.
How shouldn't take Creatine?
Creatine is safe for most people, but it may not be suitable for:
- Individuals with pre-existing kidney disease or impaired kidney function
- Those advised by a doctor to limit protein metabolism or nitrogen intake
- People with a history of severe gastrointestinal issues when using supplements
If you fall into one of these groups or are unsure, it’s best to consult a healthcare provider before starting creatine.
Clinical reviews recommend medical clearance before creatine use in individuals with kidney-related conditions evidence.
Is Creatine okay for your heart?
Yes, there’s no evidence that creatine harms heart health in otherwise healthy individuals. In fact, some emerging research suggests creatine may support cardiac energy metabolism and muscle preservation, especially in older adults or those undergoing rehabilitation.
However, creatine is not a heart health supplement and shouldn’t replace medical treatment or heart medication.
Research has explored creatine’s potential benefits in heart failure management and neuromuscular diseases, with no reported cardiovascular risks in healthy users source.
Is it bad to take Creatine regularly?
Not at all. In healthy individuals, taking creatine regularly — even long-term — is both safe and effective. The key is to stick to the recommended dose and stay consistent.
There’s no need to cycle on and off creatine unless advised by a healthcare provider. Regular daily use helps maintain muscle saturation, which is when the full benefits kick in.
Long-term trials show no adverse effects of daily creatine use over periods of 5+ years research.
What are the benefits of taking Creatine?
Creatine is one of the most researched and effective supplements for:
- Supporting muscle growth and strength
- Improving power, speed, and high-intensity performance
- Assisting recovery between sets
- Promoting lean muscle retention during cutting phases
- Potentially aiding brain performance and fatigue resistance
It’s widely used by athletes, gym-goers, and even older adults to support both training and overall well being.
According to over 1,000 published studies, creatine monohydrate is highly effective for strength, body composition, and exercise performance source.
Is Creatine good or bad for your kidneys?
For healthy individuals, creatine has no negative effect on kidney function. This has been confirmed by multiple clinical studies over the last two decades.
However, anyone with kidney disease or impaired renal function should speak to a doctor before using creatine, as they may require a different supplement strategy.
Research shows no kidney harm in healthy users at standard doses of creatine evidence.
How long does it take for Creatine to work?
Most people begin to see the effects of creatine within 7–28 days, depending on dosage and training intensity. If you use a loading phase (20g per day for 5–7 days), you may notice results sooner, such as improved strength and muscle fullness.
With a regular dose of 3–5g daily (no loading), expect noticeable benefits within 2–4 weeks.
Studies confirm that muscle creatine saturation takes about 1 week with loading or 3–4 weeks with standard dosing source.