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Creatine is one of the most powerful and well-researched supplements for boosting strength, endurance, and muscle growth. Hence, its well-known benefits, the market is flooded with brands selling creatine.
But with so many options on the market, how do you know which one to trust?
The truth is, not all creatine is created equal - some brands cut corners with low-quality sourcing, ineffective blends, or hidden contaminants.
We'll explore an example of a brand that may have gotten it wrong in the past, showing just how important quality and transparency are in the supplement industry. Their story serves as a lesson for both companies and consumers on why transparency and sourcing matters.
In this article, we’ll break down what makes a high-quality creatine supplement, how to avoid industry pitfalls, and why choosing the right supplement is essential for getting real results.
Because when it comes to your performance, only the best will do.
Creatine Benefits - What does Creatine Do?
First of all, we wanted to look at the benefits of creatine and its functions within the body.
1. Increases Strength and Muscle Growth
Creatine helps your muscles produce more energy when needed during exercise. This allows you to lift heavier weights, do more reps, and train harder. Over time, this leads to greater muscle growth and improved strength.
2. Improves Exercise Performance
Supplementing with creatine can enhance performance in sports and activities that require quick bursts of energy, such as weightlifting, sprinting, and football. It helps reduce fatigue and allows you to maintain high performance for longer.
3. Speeds Up Muscle Recovery
Creatine has been shown to help muscles recover faster after intense exercise. This means less soreness and quicker recovery between workouts, allowing you to train more frequently without feeling worn out.
4. Supports Brain Function
Creatine isn’t just for muscles – it also benefits brain health. It can improve memory, mental clarity, and overall cognitive function, especially in those who don’t get enough from their diet, such as vegetarians.
5. Aids in Muscle Hydration
Creatine draws water into muscle cells, making them look fuller and more defined. This also helps with muscle function and reduces the risk of dehydration.
6. Safe and Well-Researched
As already mentioned, Creatine is one of the safest supplements available, backed by decades of research. It is well-tolerated by most people and has no serious side effects when taken in recommended doses.
If you're looking to improve your strength, endurance, and recovery, creatine is a simple and effective supplement worth considering
Below are some sources for each of the benefits named above:
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Strength, muscle growth & Exercise Performance: https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/
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Muscle recovery: https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/
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Brain function: https://pubmed.ncbi.nlm.nih.gov/35267907/
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Muscle hydration: https://pmc.ncbi.nlm.nih.gov/articles/PMC155510/
Creatine Supplement Buying Guide: How To Choose The Right Creatine Supplement
Creatine is one of the most studied and effective supplements for improving strength, power, and muscle growth—but as mentioned earlier not all creatine products are created equal.
The difference between a high-quality creatine and an inferior one comes down to purity, sourcing, and scientific backing. Here’s what to look for:
1. 100% Pure Creatine Monohydrate
Creatine monohydrate is the gold standard.
It’s the most researched form, with decades of studies proving its effectiveness in boosting ATP production (your body’s energy currency), enhancing workout performance, and supporting muscle recovery. Some brands cut costs by adding unnecessary fillers, flavouring agents, or blends with other unproven compounds—diluting the actual creatine content.
A premium product should be 100% pure creatine monohydrate, nothing more, nothing less.
2. Micronised for Better Absorption
High-quality creatine is often micronised, meaning it’s processed into smaller particles for better solubility. This prevents the common issue of creatine clumping at the bottom of your shaker and ensures it dissolves easily in water, leading to better absorption and less stomach discomfort.
3. Third-Party Tested for Purity & Safety
One of the biggest concerns in the supplement industry is contamination. Poorly manufactured creatine can contain heavy metals, impurities, or banned substances—all of which can be harmful.
A reputable brand will have its creatine third-party tested by independent labs, ensuring that what’s on the label is exactly what’s in the product, with no hidden surprises.
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Expert Tip: Look for supplements that are informed sports accredited. This means, the supplement has undergone 3rd party testing to ensure the ingredients in the supplement are actually what the label says, and not harmful performance enhancing drugs. |
4. No Artificial Additives or Proprietary Blends
Some brands mix creatine with unnecessary artificial sweeteners, colors, or “proprietary blends” that mask how much actual creatine you’re getting. These extras don’t improve performance and often serve as marketing gimmicks. A top-tier creatine should be clean, unflavored, free from unnecessary ingredients, and NOT contain proprietary blends so that you know how much creatine you’re getting.
5. Transparent Sourcing & Manufacturing
Where your creatine comes from matters. High-quality creatine is typically sourced from trusted, GMP-certified (Good Manufacturing Practices) facilities that follow strict quality control measures.
The Ovrload Dilemma: The Importance of Testing and Sourcing
Ovrload, a brand specialising in the sale of creatine gummies recently paused all product sales following claims from a third-party competitor regarding the creatine levels in their supplements. In response, they launched an internal investigation alongside their manufacturing partner and an independent testing lab to verify these claims.
James Smith, a popular UK fitness YouTuber tested Ovrload’s Creatine gummies with results showing 849 mg of creatine in a “2.8g” gummy.
While Ovrload has temporarily paused their sales due to this issue, it’s still a warning to both brands and consumers that the supplement industry isn’t perfect.
As a consumer, you should look for reputable brands that are not only transparent, but also use trusted suppliers.
Otherwise, if you’re purchasing your creatine from a non-reputable brand, they might be getting their creatine from a supplier that is significantly underdosing which ultimately costs your growth and results.
Brands on the other hand should also do their due diligence when choosing their suppliers and avoid cutting corners because what matters most is the results customers get.
Creatine Supplement: Side Effects
Creatine is one of the most well-researched supplements available, and for most people, it is considered safe to use. The vast majority of studies and data show that creatine has minimal side effects when taken as recommended.
Commonly reported side effects are rare and generally mild, such as water retention, which may cause a slight increase in weight. This occurs because creatine helps draw water into muscle cells.
Some users may also experience stomach discomfort or cramping, especially if they take large doses at once or don't stay adequately hydrated. However, these side effects are typically avoidable by following the recommended dosage and drinking plenty of water throughout the day.
Research has consistently shown that long-term use of creatine at normal doses (3-5 grams daily) is safe for healthy individuals, with no significant adverse effects on kidney function or overall health. However, if you’re choosing a supplement by a brand that is not reputable you risk additional side effects.
It’s important to note that while creatine is safe for most, we would recommend that individuals with pre-existing kidney conditions or other medical concerns should consult with a healthcare professional before starting supplementation.
Overall, the side effects of creatine are minimal, and its benefits, such as increased strength, muscle growth, brain function and improved performance, far outweigh the risks for most users.
Why Verve’s Creatine Stands Apart
At Verve, we just launched our own creatine supplement that again just like we did with our greens powder aims to raise the standard for informed consumer choice within the industry.
Here’s what sets our creatine supplement apart:
Commitment to Purity, Transparency, and Science-Backed Efficacy: Verve’s Creatine is formulated with a focus on purity and effectiveness. We pride ourselves on transparency, providing clear, detailed information about the ingredients used and their sourcing. Unlike many competitors, Verve relies on science-backed studies to ensure the creatine supplement delivers optimal results, offering you a product that’s both safe and reliable.
Sourcing and Manufacturing Standards: Verve’s Creatine adheres to the highest sourcing and manufacturing standards. We use premium-grade creatine monohydrate sourced from reputable suppliers. Their manufacturing facilities are GMP-certified, ensuring that the product is produced in a controlled, clean environment that meets rigorous quality and safety standards. This attention to detail in sourcing and production minimises the risk of contamination and guarantees a pure, effective product.
Learn more about our creatine supplement
Creatine Supplement: Frequently Asked Questions
We also wanted to answer some frequently asked questions you might have about creatine supplements.
What does creatine do in the body?
Creatine helps produce energy during short bursts of high-intensity activities like weightlifting or sprinting. It replenishes ATP (adenosine triphosphate), the body’s primary energy source for muscle contractions. This enables you to perform more reps, lift heavier weights, and recover faster, which can lead to improved muscle growth and enhanced performance in physical activities.
Is creatine safe for kidneys?
For healthy individuals, creatine is generally safe and does not harm kidney function. Research has shown no adverse effects on kidney health when used at recommended doses. However, those with pre-existing kidney issues should consult a doctor before using creatine, as any supplement might exacerbate underlying conditions. Hydration is also important when taking creatine.
Will creatine burn belly fat?
Creatine itself does not directly burn belly fat. It is not a fat-loss supplement, but it can indirectly support fat loss by improving exercise performance. By helping you lift heavier weights or train longer, creatine can contribute to increased muscle mass, which may, over time, increase your metabolism and aid in fat loss as part of a balanced fitness routine.
Does creatine have side effects?
Creatine is generally considered safe, with minimal side effects. The most common, though rare, side effects include water retention, leading to weight gain, and mild stomach discomfort or cramping. These effects are often avoidable by staying hydrated and taking creatine in the recommended doses. Serious side effects are extremely rare in healthy individuals when used appropriately.
Is creatine safe to take?
Yes, creatine is safe for most people when taken in recommended doses (3-5 grams per day). It is one of the most studied and well-researched supplements, and evidence shows that it poses little to no risk for healthy individuals. However, people with pre-existing health conditions, especially kidney issues, should consult a doctor before using creatine.
Which foods are rich in creatine?
Creatine is naturally found in animal-based foods, especially meat and fish.
Red meat (e.g., beef)
Fish (e.g., salmon, herring)
Pork
Chicken
Venison (deer meat)
However, it’s difficult to consume enough creatine from food alone to achieve the higher doses typically used for supplementation, which is why many people turn to creatine powder or capsules.
Creatine Supplement Guide - Conclusion: The Smarter Way to Supplement
We hope you have enjoyed this creatine supplement buying guide. Our final thoughts are just a reminder, that choosing the right creatine supplement is essential for maximising your performance and results.
With so many options available, it’s crucial to select a high-quality product from a trusted brand that prioritises transparency, proper testing, and sourcing.
Ovrload’s recent challenges highlight the importance of product integrity and due diligence. Their situation serves as a cautionary tale, reminding us that not all supplements are created equal.
Investing in a reputable creatine supplement ensures you’re getting a safe, effective product that supports your fitness goals. Make the smarter choice, and give your body the quality it deserves.
