Creatine Monohydrate: How It’s Made, What’s Really In It, and How Much You Actually Need
Creatine Monohydrate: How It’s Made, What’s Really In It, and How Much You Actually Need
By Simon Harrison — Sports Therapist, Health & Performance Consultant
Owner of Raw Power Sports Therapy Clinic in Ascot and Creator of several Raw Power Method Programmes, designed to help you “live, longer, age smarter”.
Read time: ~7 minutes
Creatine monohydrate is one of the most researched and effective supplements in the world and it’s also gone a little nuts on social media with many experts and new and established supplements companies selling their version of it.
So waht do we now know that wasn’t quite so well known before. Well, it’s not just for building strength, but also for supporting brain function, recovery, mood, and healthy ageing. Yet acutally, most people have no idea how creatine is even made, what quality really means, or how much you actually need to affect the brain as well as the muscles.
This guide breaks everything down clearly and accurately, using current scientific evidence, quality standards from real manufacturers, and expert insights from Dr Darren Candow and Dr Rhonda Patrick, who are leading voices in modern creatine research.
1. What Exactly Is Creatine Monohydrate?
Creatine is a naturally occurring compound your body uses to recycle ATP — your cells’ primary energy currency. While most people know creatine for its strength and performance benefits, it also plays a key role in:
Cognitive performance
Resilience during sleep deprivation
Mood regulation
Neuroprotection
Healthy ageing and longevity
Creatine monohydrate is the gold standard form, backed by decades of research and widespread clinical use.
2. How Creatine Monohydrate Is Manufactured
Most people have no idea how creatine is made — and as a result, they rarely question purity or origin. But the manufacturing process matters enormously for safety and effectiveness.
Industrial Synthesis (Simplified)
Creatine monohydrate is produced by reacting:
Sodium sarcosinate (from sarcosine)
Cyanamide
These are combined under controlled conditions to create creatine, which is then crystallised with water to become creatine monohydrate.
Where the raw materials come from
Sarcosine is made from chloroacetic acid + methylamine + sodium hydroxide
Cyanamide comes from limestone + coke + nitrogen, via a high-temperature process that produces calcium carbide → calcium cyanamide → cyanamide
This is a highly specialised chemical route — which is why only a small number of companies in the world can produce true creatine monohydrate.
3. What’s Actually In Your Creatine: Purity, Impurities & Label Transparency
High-quality creatine should be extremely pure.
Premium pharmaceutical-grade products show:
≥99.9% creatine monohydrate
Very low DCD (dicyandiamide)
No detectable DHT (dihydrotriazine)
Minimal creatinine (a breakdown by-product)
Many cheap brands don’t list impurities and don’t disclose the manufacturer, because that information would expose the quality difference.
Hint: If a label doesn’t say exactly where the creatine is made, it’s almost certainly China-manufactured (not necessarily bad — but variable).
4. The Forms You See on Shelves
Creatine Powder (Best Choice)
Usually 100% creatine monohydrate, no fillers. Dissolves easily, stable, reliable.
Capsules / Tablets
Contain creatine plus excipients (e.g., cellulose, magnesium stearate). Good for convenience.
Creatine Gummies
Highly attractive to consumers — but:
Many contain lower-than-claimed creatine content
Heat during manufacturing can degrade creatine
You end up paying more for less
5. Does Dosage Matter? Yes — Especially for the Brain
For muscle effects, the traditional recommendation is:
3–5 g/day, or
20 g/day for 5–7 days (loading phase), then 3–5 g/day maintenance
But emerging research shows this may be insufficient for cognitive or neurological benefits.
6. Why the Brain Needs More Creatine Than You Think
Muscles Are “Greedy” — And They Steal Most of Your Creatine
Dr Darren Candow explains that when you ingest creatine, muscle tissue rapidly absorbs the majority, leaving very little available for the brain or other organs. This means:
“One dose does not fit all — the standard 3–5 g/day is not enough for brain or bone outcomes.”
— Dr Darren Candow
Crossing the Blood-Brain Barrier (BBB) Requires Higher Doses
Dr Rhonda Patrick’s review of creatine transport shows:
The brain increases its creatine stores very slowly
BBB transporters become saturated only at higher blood concentrations
Studies show 10 g/day or more is often required for measurable brain uptake
Some acute studies have used 20–30 g in a single dose (~0.3–0.35 g/kg bodyweight) to improve cognition after sleep deprivation.
What this means practically
If your goal is:
Cognitive performance
Mood support
Neuroprotection
Healthy ageing
… then 10 g/day is a more realistic starting point, and 3–5 g/day is unlikely to deliver significant brain effects.
7. Safety & Precautionary Measures
Creatine monohydrate is one of the safest supplements ever studied. Still, sensible precautions apply:
Maintain good hydration, especially if loading
People with reduced kidney function should seek medical advice
High doses (>10 g at once) may cause mild stomach discomfort
High-dose protocols (e.g., 20–30 g) are short-term strategies
Long-term high dosing research is promising but still emerging
Creatine is extremely safe — but like any nutrient, it’s dose-dependent and context-dependent.
8. Who Actually Makes Creatine? (Not Who Sells It.)
There are only a handful of true manufacturers worldwide.
1. AlzChem (Germany)
Producer of Creapure®, the highest-grade creatine monohydrate on the market.
The only non-China manufacturer globally.
2. Multiple Chinese manufacturers
Collectively produce ~85–90% of the world’s creatine supply.
Examples include Jialong, Taikang, Hengkang, Baosui, Yuanyang, and others.
Most supplement companies do not make creatine — they buy bulk raw powder, blend it, flavour it, add branding, and sell it.
9. Key Takeaways (Shareable Summary)
Creatine is not just for muscle — it supports brain health, resilience, and healthy ageing
Standard 3–5 g/day is effective for muscle, but not enough for brain outcomes
10 g/day or more may be required to increase brain creatine levels
Purity matters — look for ≥99.9% assay, low impurities, and identifiable origin
Creapure® (Germany) offers the most transparent and audited supply chain
Gummies are convenient but often underdose
Creatine monohydrate remains one of the safest, most powerful supplements available
References
Candow, D.G., et al. (2024). Does one dose of creatine supplementation fit all? NutraIngredients-USA.
Patrick, R. (2024). Optimal Creatine Protocol for Strength, Brain & Longevity. FoundMyFitness.
Avgerinos, K.I., et al. (2024). Effects of creatine supplementation on cognitive function. Frontiers in Nutrition.
De Guia, R.M., et al. (2024). Dose–response of creatine supplementation on cognitive performance. Journal of Exercise and Nutrition.
Forbes, S.C., Candow, D.G., et al. (2021). Creatine supplementation and brain health across the lifespan. JISSN.
Rawson, E.S., et al. (2024). Creatine supplementation and neurological health. Nutrients.
FDA (2020). GRAS Notice GRN 931 – Creatine Monohydrate (Creapure®).
AlzChem Trostberg GmbH (2023). Creapure® Quality & Manufacturing.
Montega AG (2025). AlzChem Market Capacity Report.
Warburg Research (2024). Creatine Market Analysis.
