The capsule format has a real advantage over loose powder: 5 capsules a day deliver exactly 3 g of pure creatine, the dose validated by EFSA for improving physical performance during short, repeated bouts of high-intensity exercise, with no need to weigh powder, mix a shaker or deal with any unwanted taste. The pullulan capsule shell, a natural polysaccharide made by fermentation, is 100% plant-based and protects the creatine from moisture and oxidation; a 180-capsule pack covers around 36 days at the recommended dose.

Creapure® creatine is made through chemical synthesis in a single factory in Trostberg, Germany, using a patented process that avoids unwanted by-products such as dicyandiamide (DCD) or dihydrotriazine (DHT); every batch is analysed and certified for purity above 99.9%. Compliance with the Cologne List means the product has been tested by an accredited independent laboratory for the absence of doping substances, and the Sport Protect programme offers an extra guarantee for professional and amateur athletes concerned about supplement compliance.

Creatine monohydrate is the most studied sports supplement in the world, with over 500 scientific publications. It works by increasing muscle phosphocreatine stores, allowing faster ATP regeneration during short, intense efforts; EFSA has approved the claim that creatine increases physical performance during successive bouts of short-term, high-intensity exercise. Creatine is naturally found in skeletal muscle (around 95% of total stores), the brain and the testes, and is synthesised by the liver, kidneys and pancreas from three amino acids: arginine, glycine and methionine.

Supplementation can increase muscle stores by 20-40%, with measurable benefits for people doing weight training, CrossFit, strength sports and team sports involving repeated bursts of acceleration. In people over 55, creatine combined with regular resistance training can help reinforce the effects of exercise on muscle strength, a benefit particularly relevant for maintaining muscle mass and mobility with age.

Take 5 capsules a day with a meal and a large glass of water. Creatine can be taken at any time of day, though many athletes prefer taking it after training. No loading phase is needed — steady, regular use is recommended for optimal results, with muscle stores typically saturated after 3-4 weeks of daily use at 3 g; consistency matters more than exact timing. A 180-capsule pack covers around 36 days.

Do not exceed the recommended daily dose of 5 capsules. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Store in a dry place away from heat and direct light. Keep out of reach of young children. If you have known kidney impairment or a kidney condition, consult a healthcare professional before supplementing with creatine. In healthy people with normal kidney function, creatine monohydrate is considered safe, with over thirty years of usage history.

Is Creapure creatine suitable for beginners?

Creatine monohydrate Creapure® suits all levels, from beginners to experienced athletes. The standard recommended dose is 3 g a day via 5 capsules, with no loading phase required — consistency of use matters more than timing or experience level.

Can Creapure creatine capsules be combined with other supplements?

Creatine monohydrate can be combined with common supplements such as protein powder, BCAAs, magnesium or multivitamins. If you’re unsure about interactions with any medication, it’s best to consult a healthcare professional.

Does creatine cause water retention?

Creatine can cause a slight increase in intracellular water retention in the first days of supplementation — a normal, temporary effect linked to increased phosphocreatine and water storage in muscle cells. This is not subcutaneous water retention and does not affect long-term muscle definition.

Herba Barona is an independent specialist supplement shop in the heart of Paris — established in 2006. What you order is genuinely on our shelves: we ship from our own stock, with no dropshipping and no long waits.

Visit us at 10 rue Théophile Roussel, Paris 12 — or use Click & Collect and pick up your order in-store. We also deliver across France and Europe. Friendly, expert advice in English from our team.

Where is the shop?

Herba Barona is at 10 rue Théophile Roussel, 75012 Paris — a two-minute walk from Ledru-Rollin (line 8), close to Bastille. Open Tuesday to Saturday, 9:30 am–6:30 pm.

Can I order online or collect in store?

Yes. We ship across France and Europe under the same conditions as our French store, or choose Click & Collect to pick up your order for free at our Paris shop.