Hammer Labz Crea Max 280 g Creatine Stack

Other creatine forms (creatine HCl, nitrate, pyruvate)

Several alternative forms of creatine are marketed, such as creatine hydrochloride, creatine nitrate and creatine pyruvate. Creatine monohydrate is the form used in almost all research¹.

Creatine monohydrate

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine, and it is also eaten in meat and fish. Most of it is stored in skeletal muscle, where phosphocreatine helps regenerate ATP, the immediate energy source for short, intense muscle contractions¹.

Creatine monohydrate is the form used in most of the published research¹².

D-aspartic acid (DAA / NMDA)

D-aspartic acid is an amino acid involved in hormone release in the brain and testes, marketed as a "testosterone booster". N-methyl-D-aspartic acid (NMDA) is a related compound.

Fenugreek (Trigonella foenum-graecum)

Fenugreek seed extracts, rich in saponins, are marketed for male vitality and testosterone.

Stinging nettle root (Urtica dioica)

Stinging nettle root extract is used, alone or with saw palmetto, for urinary symptoms of benign prostatic enlargement.

Magnesium

Magnesium is an essential mineral involved in hundreds of enzyme reactions, including energy metabolism, muscle contraction and nerve function³.

EFSA set adequate intakes of 350 mg a day for men and 300 mg a day for women, from all sources⁴. Supplements supply magnesium bound to different partners, such as oxide, citrate or glycinate. Labels should state the amount of elemental magnesium, which is lower than the weight of the compound.

Other creatine forms (creatine HCl, nitrate, pyruvate)

There is little evidence that alternative creatine forms are more effective than creatine monohydrate¹².

Creatine monohydrate

Supplementation raises muscle creatine stores. The International Society of Sports Nutrition position stand concludes that creatine monohydrate is an effective ergogenic supplement for increasing high-intensity exercise capacity and lean body mass during training¹.

A meta-analysis of randomised trials found improved upper-limb strength when creatine was combined with resistance training⁵, and a meta-analysis in older adults found greater gains in muscle mass and strength with creatine plus resistance training than with training alone⁶.

In the EU, the European Food Safety Authority (EFSA) assessed the evidence and found a cause-and-effect relationship between a daily intake of 3 g of creatine and increased physical performance in successive bursts of short-term, high-intensity exercise⁷. That claim is authorised under Regulation (EU) No 432/2012⁸, and a second claim on muscle strength in adults over 55 who do resistance training under Regulation (EU) 2017/672⁹.

D-aspartic acid (DAA / NMDA)

Systematic reviews found inconsistent effects of D-aspartic acid on testosterone, with no reliable increase in most trials in men¹⁰¹¹.

Fenugreek (Trigonella foenum-graecum)

A 2026 meta-analysis of randomised trials found a possible small effect on total testosterone, with very uncertain evidence and no stable benefit for free testosterone; it concluded that current evidence does not support testosterone-boosting claims¹².

Stinging nettle root (Urtica dioica)

A randomised controlled trial in men with benign prostatic hyperplasia assessed nettle root extract on clinical and biochemical parameters¹³.

Magnesium

Authorised EU claims include that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to normal functioning of the nervous system, for foods that are a source of magnesium⁸.

For exercise performance, a review found that supplementation may help people with low magnesium status or older adults, but found no clear benefit in people who already have enough magnesium¹⁴.

Other creatine forms (creatine HCl, nitrate, pyruvate)

Few controlled trials have tested these forms, and the creatine content per gram differs between them.

Creatine monohydrate

The benefits shown are for repeated short, high-intensity efforts and for training adaptations. They do not extend to endurance performance, which EFSA did not find to be substantiated⁷.

Individual responses vary, and many trials are small and short¹.

D-aspartic acid (DAA / NMDA)

Trials are small, short and heterogeneous¹⁰.

Fenugreek (Trigonella foenum-graecum)

The evidence is very uncertain¹².

Stinging nettle root (Urtica dioica)

Trials are few and small.

Magnesium

Many studies on magnesium and health are observational or involve people with low magnesium status, so their findings do not show that extra magnesium helps people who are not deficient¹⁴³.

• Do not exceed the recommended daily dose.
• Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
• Keep out of the reach of young children.

Other creatine forms (creatine HCl, nitrate, pyruvate)

Safety data come mainly from creatine monohydrate¹.

Creatine monohydrate

Reviews of the clinical literature report no consistent adverse effects of creatine monohydrate in healthy people at commonly studied intakes. A meta-analysis found no significant effect on markers of kidney function¹⁵².

People with kidney disease, and anyone taking medication, should speak to a doctor before using creatine. A small rise in blood creatinine is expected with supplementation and can be misread as reduced kidney function².

D-aspartic acid (DAA / NMDA)

Generally well tolerated in short trials; NMDA itself is a neuroactive research chemical with no human safety data.

Fenugreek (Trigonella foenum-graecum)

Generally well tolerated; it may lower blood sugar and can cause digestive upset. Avoid in pregnancy.

Stinging nettle root (Urtica dioica)

Generally well tolerated; urinary symptoms should be assessed by a doctor.

Magnesium

The EU Scientific Committee on Food set a tolerable upper intake level of 250 mg a day for magnesium from supplements and fortified foods (readily dissociable salts and compounds such as magnesium oxide), based on mild, reversible diarrhoea as the most sensitive effect. Magnesium in normal food is not included¹⁶.

People with impaired kidney function can accumulate magnesium and should only supplement under medical advice. Magnesium can reduce the absorption of some antibiotics and osteoporosis medicines, so separate them by several hours or ask a pharmacist³.

Sold as a food supplement. No health claims are made for this product.

Other creatine forms (creatine HCl, nitrate, pyruvate)

The EU-authorised creatine claims refer to creatine; the qualifying amount is 3 g of creatine a day⁸.

Creatine monohydrate

Creatine is sold in the EU as a food supplement ingredient under the food supplements framework¹⁷. Only the authorised wording of the two creatine health claims may be used, and only at the qualifying intake of 3 g a day⁸⁹.

D-aspartic acid (DAA / NMDA)

No health claim is authorised⁸. NMDA is not an authorised food ingredient in the EU¹⁸.

Fenugreek (Trigonella foenum-graecum)

No health claim for this ingredient is authorised in the EU⁸; botanical ingredients are sold under national food-supplement rules¹⁷.

Stinging nettle root (Urtica dioica)

No health claim for this ingredient is authorised in the EU⁸; it is sold under national food-supplement rules¹⁷.

Magnesium

Magnesium is a permitted mineral in EU food supplements¹⁷. Authorised claims may only be used in their approved wording⁸.