Creatine in the UK: Daily Intake and Authorised Claims
Creatine is sold in the UK as a food supplement. That shapes this page in two ways. How much to take is set by the label of the product you use, and the only health claims that can be made are the ones authorised in Great Britain, together with the conditions attached to them. This page sets out both.
The short version
Follow the recommended daily portion on your product's label and do not exceed it. The authorised health claims for creatine are based on a daily intake of 3 g of creatine.
What creatine is
Creatine is a compound the body makes and that is also found in foods such as meat and fish. Creatine monohydrate is a widely sold form of it.
What the authorised claims say
Two health claims for creatine are authorised in Great Britain. Each comes with conditions that have to be given with it.
- Adults performing high intensity exercise. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
- Adults over 55 who do regular resistance training. Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. The beneficial effect is obtained with a daily intake of 3 g of creatine in conjunction with resistance training, which allows an increase in the workload over time and which should be performed at least three times per week for several weeks, at an intensity of at least 65% to 75% of one repetition maximum load.
A claim can only be used for a product that meets its conditions, which depend on the creatine the product provides per daily portion and the group of adults it is aimed at. This page makes no other health claim for creatine, and none for taurine.
How much to take
Take the amount your product's label recommends for daily consumption. Food supplement law requires the label to state the portion recommended for daily consumption and to carry a warning not to exceed the stated recommended daily dose (in England, regulation 6 of the Food Supplements (England) Regulations 2003).
The authorised claims can only be made for a product that provides a daily intake of 3 g of creatine, so check the amount of creatine per daily portion on the label. This page gives no loading schedule, no amount based on bodyweight and no intake above the label.
Loading, timing and breaks
The authorised claims are based on a daily intake. They say nothing about loading phases, time of day or taking breaks, and nor does this page. Follow the label. If you have questions about creatine and your own health, speak to your GP, a pharmacist or a registered dietitian.
Our creatine: CREATREN
CREATREN is Free Muscle's creatine product: creatine monohydrate with taurine, in a pot of 90 capsules, with a labelled serving of 3 capsules giving 2,000 mg of creatine and taurine together. Read its label for the recommended daily portion. The claims above are set out as general information about creatine; this page does not make them for CREATREN. As a Free Muscle-brand product, every CREATREN batch is assayed by Janoshik Analytical, and the Certificate of Analysis for your batch is available on request. See How We Test, or browse the creatine collection. Free Muscle sells only to adults aged 18 or over.
Storage
Store the product as directed on the label and keep it out of the reach of young children.
Food supplement. A varied and balanced diet and a healthy lifestyle are important, and food supplements should not be used as a substitute for a varied diet. Do not exceed the recommended daily dose stated on the label. This page is general information about a food supplement, not medical advice.