NOT long ago, creatine was a niche sports supplement. Now it’s a mainstream health and wellness product.

This naturally occurring compound can boost energy production in the muscles and brain as well as help with focus and mental performance.

We put some creatine supplements to the test

You can even find it in your supermarket now, mixed with other supplements.

Here, I put some of them to the test . . . 

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PUDDING 

A high-protein creatine pudding that packs in 20g of protein and 1.5g of creatine per pot Credit: Supplied

THIS Ehrmann high-protein, chocolate-flavoured creatine pudding is a little pot of richness.

Each 230g contains 20g protein and 1.5g creatine monohydrate, with around 161 calories, 4g of sugar per 100g and no added sugar.

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The ingredients are relatively simple: Skimmed milk, milk protein, cream, cocoa, starch, creatine monohydrate, thickeners, lactase, flavouring and sweeteners.

The 20g protein is excellent but, although the 1.5g of creatine is useful, you would need to add more to get the recommended 3-5g a day maintenance dose.

MAGNESIUM 

A creatine and magnesium powder designed to support exercise performance, muscle function and energy levels Credit: Supplied

NUTRAVITA Creatine Plus with Magnesium combines 3g of creatine monohydrate with 360mg of magnesium per daily serving.

The creatine supports physical performance during short, high-intensity exercise, while magnesium is an essential mineral involved in normal muscle function, energy production and reducing tiredness and fatigue.

This is a great combination. It is good for those who are active but feel energy levels aren’t what they used to be, and it also helps those who aren’t exercising to maintain steady energy levels.

It is a very fine powder that dissolves quickly. In a strong coffee I couldn’t detect it. It comes with a little scoop.

COLLAGEN 

Creatine and marine collagen powder designed to support muscle strength, exercise performance, healthy ageing, skin and joints Credit: Supplied

ACTIVE Woman Energise Creatine & Marine Collagen combines 4g of creatine monohydrate with 1g marine collagen peptides in a flavourless powder.

Creatine can support muscle strength, energy and exercise performance, and for women, it can help support muscle mass and strength, especially around and after menopause.

Marine collagen provides collagen peptides, associated with skin and connective tissue health.

So for women who want to support muscle, exercise performance, healthy ageing, skin and joints in one easy-to-use product, it’s really good.

The creatine could be higher but it’s still a clever idea and there’s no additives.