Creatine monohydrate is the most scientifically studied dietary supplement in the world — proven effective in hundreds of clinical studies to improve strength, muscle mass, and exercise performance. If you’re considering buying creatine, this guide will help you choose the right product, dosage, and method of use. All of the products mentioned are available omegafit.ee online store and at the OG Gym in Pärnu.
Last updated: April 2026
What is creatine and how does it work?
Creatine is a natural substance that our body produces itself and that we also get from food (meat, fish, eggs). About 95% of creatine is located in skeletal muscles, where it participates in energy production.
Simply put: creatine helps regenerate ATP (adenosine triphosphate) — the molecule that provides energy to muscle cells. The more creatine there is in the muscles, the more energy is available for intense exertion. This means:
- More power — you can lift heavier weights
- More repetitions — you can do 1-2 extra reps per set
- Faster recovery — the rest time between sets is shortened
- Greater muscle mass — creatine draws water into muscle cells, creating an anabolic environment
Who is creatine suitable for?
- Beginners — the effect of creatine is most noticeable in beginners
- Strength trainers and bodybuilders — more strength and muscle mass
- Endurance athletes — faster recovery between intervals
- Older athletes (40+) — studies show that creatine helps maintain muscle mass with age
- Vegetarians and vegans — since creatine is practically absent in plant foods, supplementation is highly recommended
Creatine monohydrate powder — our recommendations
Science is one: creatine monohydrate is the most effective, safest and most affordable optionOther forms (HCL, malate, buffered) have not shown improved efficacy in studies.
Capsules and flavored creatine
A convenient option for those who don’t want to mix powder, or a flavored option for a better experience.
Price comparison (March 2026)
| Product | Price | Quantity | Price/g | Form |
|---|---|---|---|---|
| OstroVit Creatine 1000g | 26.90€ | 1000g | 0.027€/g | Powder |
| OstroVit Creatine 500g | 16.90€ | 500g | 0.034€/g | Powder |
| OstroVit Creatine 300g | 12.99€ | 300g | 0.043€/g | Powder |
| Iconfit Creatine 300g | 14.90€ | 300g | 0.050€/g | Micronized |
| OstroVit Creapure 250g | 15.90€ | 250g | 0.064€/g | Premium Creapure® |
| OstroVit Creatine 3300mg 120 capsules | 11.90€ | ~120g | 0.099€/g | Capsules |
| OstroVit Creatine 3300mg 400 capsules | 25.90€ | ~400g | 0.065€/g | Capsules |
| EthicSport 120 capsules | 13.90€ | ~120g | 0.116€/g | Capsules |
Larger packages are always cheaper per gram. If you already know that creatine is right for you, choose a 500g or 1000g package. Beginner? Start with a 300g package and see how it suits you.
How to use creatine? Dosage guide
Option 1: With charging (faster result)
- Loading phase (5-7 days): 20g per day, divided into 4 servings (4 x 5g) per day
- Storage phase: 3-5g per day, 1 serving
Option 2: Without charging (easier)
- 3-5g per day every day, even on holidays
- It takes 3-4 weeks to reach maximum levels
Start without loading 5g per day. It’s easier and the end result is the same. Consume with food or a carbohydrate-rich drink — this improves absorption. Daily consistency is important, not the exact time.
Frequently asked questions
Is creatine safe?
Yes. Creatine monohydrate is one of the most researched supplements in the world. Long-term studies (up to 5 years) have not identified any harmful side effects in healthy people. The International Society of Sports Medicine (ISSN) has confirmed the safety and efficacy of creatine.
Does creatine cause water retention?
Creatine causes mild water retention inside muscle cells (not under the skin). This is actually desirable — it increases muscle volume and creates an anabolic environment. Body weight may increase by 1-2 kg, which is mainly water in the muscles.
Does creatine need to be used in cycles?
No need. Previous recommendations for cycles (8 weeks on, 4 weeks off) are not based on scientific evidence. Creatine can be used continuously without breaks.
Does creatine damage the kidneys?
Not in healthy people. Creatine use slightly increases blood creatinine levels, which is sometimes mistakenly thought to be a sign of decreased kidney function. However, this is a normal consequence of creatine use and not a sign of kidney damage. If you have pre-existing kidney disease, consult your doctor.
Is creatine suitable for women?
Absolutely. Creatine works the same for women and men. Studies have shown that creatine helps women increase strength and muscle mass without excess muscle. The dosage is the same — 3-5g per day.
Does a beginner need creatine?
Creatine is actually one of the first supplements a new exerciser should try. It’s safe, inexpensive (from €12.99), and effective. Beginners often see greater results than experienced athletes because their creatine stores are often lower.
Which creatine to choose? Summary
- Best price-quality ratio: OstroVit Creatine Monohydrate 500g (16.90€)
- Best solubility: Iconfit Micronized Creatine 300g (14.90€)
- Premium option: OstroVit Creapure® 250g (15.90€)
- Convenience (capsules): EthicSport Creatine 120 capsules (13.90€)
- Capsules (affordable): OstroVit Creatine 3300mg 120 capsules (11.90€)
- Capsules (large package): OstroVit Creatine 3300mg 400 capsules (25.90€)
- All-in-one for beginners: Iconfit CREA Shortcut 1kg (17.90€)
All creatines are available omegafit.ee in the creatine category. Orders placed before 6:30 PM will be shipped the same day. Delivery 1-2 business days throughout Estonia, free shipping for orders over €50.
If you have any questions, call +372 5562 2534 or write [email protected] — we’ll help you find the right creatine for you!
Read other guides as well
- Pre-workout guide — Creatine is found in many pre-workout products — read what else to look for
- A guide to B vitamins — B vitamins support energy and muscle metabolism
- Magnesium Guide — Magnesium helps muscle recovery and reduces cramps
- Omega-3 Guide — Omega-3 reduces post-workout inflammation