Creatine is naturally present in the body, mainly in skeletal muscle, and plays a central role in producing ATP (adenosine triphosphate), the energy molecule used during short, intense efforts; while the body makes around 1 g a day and diet supplies a similar amount, athletes’ needs often exceed these natural sources.

Creapure is the registered trademark of AlzChem Trostberg GmbH, a German manufacturer producing creatine monohydrate through a patented synthesis process exclusive to Europe. Unlike many generic creatines made in Asia with less rigorous controls, Creapure is tested to guarantee the complete absence of contaminants like dicyandiamide (DCD) and dihydrotriazine (DHT), with every batch accompanied by a certificate of analysis confirming purity above 99.9%. The monohydrate form remains the most scientifically studied, with over 650 clinical publications, and the best absorbed among all creatine forms on the market, making it the reference standard recognised by the international scientific community.

EFSA has officially recognised that creatine, at 3 g a day, contributes to increased muscle strength during successive short-term, high-intensity resistance exercise, a benefit backed by a considerable body of clinical evidence. Beyond strength, research has highlighted several other notable effects: creatine supports recovery between sets and between training sessions by speeding up ATP store replenishment, and supports lean mass gain when combined with a suitable training programme.

Recent work also suggests a potential benefit for cognitive function, particularly during sleep deprivation or intense mental stress. Creatine suits endurance athletes as much as those doing weight training, CrossFit, team sports or martial arts; vegans and vegetarians, whose diet naturally supplies less creatine, and adults over 55 wanting to preserve muscle mass, are also profiles for whom supplementation is particularly relevant.

Take 5 g of powder a day (one level scoop), dissolved in 300 ml of water, fruit juice or a protein shake; thanks to micronisation, the powder dissolves easily and doesn’t alter the drink’s taste. It can be taken at any time of day, though taking it after training with a carbohydrate source can optimise muscle absorption. Older loading protocols (20 g/day for a week) have been dropped in favour of continuous use at 3-5 g a day, considered just as effective and better tolerated digestively; creatine can be taken continuously year-round with no need for cycles or breaks, with first noticeable effects usually appearing after 2-4 weeks of regular use.

A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Follow the recommended daily dose of 5 g. Maintain adequate hydration throughout the day (at least 2 litres of water). Not recommended for pregnant or breastfeeding women, or for children. Store in a cool, dry place, away from light and humidity. Reseal the bag tightly after each use.

Is creatine safe for health?

Creatine monohydrate is one of the most studied supplements in the world, with over 650 publications. European health authorities (EFSA) have validated its effectiveness and safety at a dose of 3 g a day, and no study has shown harmful effects on kidneys or liver in healthy people. It’s simply recommended to maintain good hydration during supplementation.

How long before I feel the effects of creatine?

Muscle creatine stores build up gradually with regular daily use. First effects on strength and performance are generally noticeable after 2-4 weeks of use, with full muscle saturation reached in 3-4 weeks at 5 g a day, compared with 5-7 days under the older (now discouraged) loading protocol.

Does creatine cause weight gain?

Creatine causes intracellular water retention (in the muscle, not under the skin) during the first weeks of supplementation, which can show up as a 1-2 kg gain on the scale — a sign that muscle stores are filling correctly. Over the long term, creatine supports lean muscle mass gain by improving training capacity.

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.