KNINDEX

Creatine

What are the criteria for choosing a good Creatine product?

1

3–5 g daily-dose design① Effective dose /30

The authorised EU claim is based on 3 g/day and ISSN maintenance is 3–5 g/day. 'Concentrated micro-dose' claims lack evidence.

How to check — Confirm the daily serving delivers ≥3 g, calculated per scoop or tablet count.

Evidence:ISSN Position Stand 2017 (Kreider)Hultman 1996, J Appl Physiol

2

Impurity testing (DCD, DHT)② Purity & impurity testing /25

Synthesis byproducts such as DCD (dicyandiamide) and DHT (dihydrotriazine) have EFSA-recommended limits, and some commercial products have tested positive for DCD and heavy metals. (This DHT is unrelated to the hormone DHT.)

How to check — Check the COA for creatinine, DCD, and DHT values against recommended limits.

Evidence:ISSN Position Stand 2017 (Kreider)

3

Third-party doping certification (for athletes)③ Manufacturing & safety certification /20

Creatine itself is not prohibited, but contamination-based doping risk exists at the product level.

How to check — Look for NSF Certified for Sport or Informed Sport marks.

Evidence:ISSN Position Stand 2017 (Kreider)

4

Verified raw material (99.9%+ purity)④ Raw-material grade /15

Verified sources like Creapure (AlzChem) are specified at 99.9%+ purity with ultra-low byproducts — though what matters is the purity data itself, not the brand name.

How to check — Check raw-material disclosure and purity assay reports.

Evidence:ISSN Position Stand 2017 (Kreider)

5

Monohydrate form⑤ Information transparency /10

ISSN position: no form has proven superior to monohydrate. In a head-to-head RCT, buffered creatine showed no advantage; HCl lacks superiority RCTs and carries less creatine per gram (87.9% vs ~78%).

How to check — Confirm 'Creatine Monohydrate' on the label; treat 'next-gen absorption' marketing with skepticism.

Evidence:ISSN Position Stand 2017 (Kreider)Jagim 2012, JISSN

6

Single ingredient (no unnecessary blends)⑤ Information transparency /10

Evidence for added benefit from sugars or 'absorption enhancers' is limited; carbohydrate co-ingestion may modestly aid retention but is not required.

How to check — Prefer a single-ingredient label. Micronization improves mixability only — no efficacy difference.

Evidence:ISSN Position Stand 2017 (Kreider)

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