Creatine & magnesium, read closely

Read past the front of the tub.

Evidence-graded guides to two of the most popular supplements. We tell you what the research shows, how strong it is, and what's worth buying. When the evidence is thin, we say so.

Creatine guides Magnesium guides

Start with a topic

Creatine 3–5 g a day Strength, muscle and ageing. Myths about bulk, bloating and hair loss, and which form to buy. 7 guides → Magnesium 200–350 mg elemental Sleep, the forms compared, and how to read a magnesium label without getting fooled. 3 guides →

Latest guides

Creatine · Guide Creatine Dosage: How Much to Take and How to Take It 3–5 g a day, whether loading is worth it, when to take it, and what to mix it with. Read the guide →

Guide What Is Creatine? How It Works and What It Does Where creatine comes from, how it powers short, hard efforts, and what it can and can't do for you. Read the guide → Guide What Is Magnesium Glycinate? What it is, why it's gentler than other forms, what it's good for and how to read the label. Read the guide → Safety Is Creatine Safe? What the Long-Term Studies Show Kidneys, liver, hair, cramps and water weight: what the research shows, and who should check with a doctor first. Read the guide → Guide Creatine Bloating and Water Weight: Causes and How to Fix It Why the scale goes up, why your stomach might complain, and seven ways to reduce both. Read the guide → Guide Creatine for Women: What the Research Actually Shows The bulky, bloating and hair-loss worries, what the research shows after 40 and 50, and the dose that works. Read the guide → Guide Magnesium Glycinate for Sleep: Does It Work, and How Much Should You Take? What the 2025 trial really found, the label mistake most people make, and three products worth buying. Read the guide →

How we choose products

We rank on the same four things for every supplement, in this order. Brands can't pay to be included.

Read our full method →

The form the research usedMonohydrate for creatine, a stated elemental dose for magnesium.
Independent testingNSF Certified for Sport, Informed Sport or USP, checked in their databases.
Price per real dosePer 5 g of creatine or 200 mg of magnesium, not per tub.
Nothing extraNo proprietary blends or filler ingredients.

How we grade evidence

Good: Several controlled trials agree.
Mixed: Trials point in different directions, or help one measure but not another.
Early: One or two small trials. Promising, not proven.
Weak: Little or no support from controlled trials.