What can you say about creatine in your ads and on your site?

The library supports 2 wordings for creatine; the strongest is “Improves performance in repeated short bursts of high-intensity exercise, such as sprints, jumps or lifting” (strong, 3-5 g a day). Avoid wording that names or implies a disease, a drug or a treatment, such as “Reverses muscle wasting or sarcopenia”.

Also called: Creatine monohydrate, N-(aminoiminomethyl)-N-methylglycine monohydrate

Reviewed 14 October 2026

Not legal advice. This guide shows the wording that published evidence supports at a daily dose, from the sources linked below; it is not a ruling on any claim. Your own product, its form and dose, and your own evidence still need to match the wording you use.

Supported wordings

What you can say.

Strong evidenceWording 1

Claims Facts

“Improves performance in repeated short bursts of high-intensity exercise, such as sprints, jumps or lifting.”

Daily dose	3-5 g a day
Support	Authorized in the EU after EFSA review, listed by Health Canada, and ODS says creatine improves performance in repeated short bursts of high-intensity activity.
Dose details	EU: 3 g a day, for adults doing high-intensity exercise, and the consumer is told so. Health Canada gives three options for adults 18 and older: 3-5 g a day for at least 4 weeks with no loading phase; 15-20 g a day for 5-7 days (at most 5 g per dose) followed by 2-5 g a day; or 3-5 g a day for at least 4 weeks followed by a maintenance dose.
Form	Creatine monohydrate
Sources	Commission Regulation (EU) No 432/2012, list of permitted health claims Health Canada monograph: Creatine monohydrate NIH ODS fact sheet: Dietary Supplements for Exercise and Athletic Performance (health professional)

Moderate evidenceWording 2

Claims Facts

“Helps increase lean muscle mass and size when combined with resistance training.”

Daily dose	3-5 g a day
Support	Health Canada lists it; no other listed source was read on muscle mass.
Dose details	Health Canada: the same dose options as above. Adults 18 and older, alongside a resistance training programme.
Form	Creatine monohydrate
Source	Health Canada monograph: Creatine monohydrate

How strong the evidence is

Strong evidence: At least two listed sources support it independently at a comparable dose and form, and none disagrees.
Moderate evidence: One listed source supports it as an evidence-based use at that dose, and no listed source disagrees.
Limited evidence: The only support is traditional use, the sources disagree, or the source itself calls the evidence weak.

Wordings to avoid

What to leave out.

Claims Facts

Ingredient: Creatine

Wording to avoid	Reason
“Reverses muscle wasting or sarcopenia”Names a disease state; the supported wording is about training performance and muscle mass with resistance training.	Disease
“A natural alternative to anabolic steroids”Compares the product to a drug class.	Drug
“Helps with muscular dystrophy or other muscle diseases”Names diseases.	Disease

Disease: names or implies a disease. Drug: names a drug or presents the product as one. Treatment: promises to treat, cure or prevent a condition.

Sources

Where this comes from.

All ingredient guides

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