Health, fitness and the supplement aisle. An independent South African desk.
Creatine · Answer
Micronised creatine dissolves more easily but does not work better than regular creatine monohydrate. Both are the same molecule, so the muscle effect, dose (3-5 g a day) and safety are identical. In South Africa, micronised versions are common and not always dearer: as of October 2026, ATP Fitness 200-mesh micronised creatine costs R4.17 per 5 g at 600 g.
Micronised creatine has been milled to a finer particle size. Fineness is often quoted as a mesh number, where a higher number means a finer powder; 200 mesh means the powder passes a standard sieve with openings of about 75 micrometres. Standard monohydrate is coarser. ATP Fitness Micronised Creatine is the only product in our research that states its mesh (200-mesh); USN, NPL and Sally-Ann Creed also describe their creatine as micronised.
No. The active ingredient is the same creatine monohydrate in both. The ISSN position stand and the AIS Group A listing refer to monohydrate generally, and we found no trial showing that finer particles saturate muscle faster or produce better strength or lean-mass gains. The benefit of a finer powder is practical:
Evidence level for any extra efficacy: none found.
| Product (October 2026) | Pack | Price | R per 5 g | Described as |
|---|---|---|---|---|
| Sally-Ann Creed Pure Creatine | 300 g | R229 | R3.82 | micronised |
| ATP Fitness Micronised | 600 g | R500 | R4.17 | 200-mesh micronised |
| USN Pure Creatine | 300 g | R279 to R299 | about R4.98 | micronised |
| NPL Creatine Monohydrate | 500 g | R539.99 (Dis-Chem) | R5.40 | micronised |
| New Leaf Micronised Creatine | 150 g | R415 | R13.83 | micronised |
| Thorne Micronized Creatine | 450 g | R1 798 (Takealot special) | R19.98 | micronized |
| Nutritech Creatine Monohydrate | 500 g | R249.95 to R399 | R2.50 to R3.99 | not stated |
Micronised is not a reason to pay more. The cheapest tubs in South Africa do not always state micronisation, and some brands that do, such as Thorne and New Leaf, charge several times more per dose.
If you want a plain powder that mixes easily, a micronised tub from a mainstream brand is a good choice. If the lowest price per dose matters most and you do not mind stirring longer, a regular monohydrate such as Nutritech or Sport RX is fine. ATP Fitness 600 g offers micronised single-ingredient creatine at R4.17 per 5 g; honest trade-offs are that it is a young brand, unflavoured and has no published third-party certification, and Biogen 500 g (R4.45) is a credible alternative if you want a stated Informed Sport claim to check.
Stir 3-5 g into 200-300 ml of water, juice or a post-training shake. Warm liquids dissolve it faster, and you should drink it soon after mixing, since creatine slowly degrades in solution. For dosing, see how much creatine per day, and for full comparisons, the best creatine in South Africa and is single-ingredient creatine better.
| Product | Size | Price (source, date) | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | None |
| USN Pure Creatine Monohydrate 300 g | 300 g | R279-R299 (USN online shop, 2026-10) | — | R4.98 | not stated |
| Sally-Ann Creed Pure Creatine Monohydrate 300 g | 300 g | R229 (Faithful to Nature, 2026-10) | — | R3.82 | None |
| New Leaf Creatine Powder Micronised 150 g | 150 g | R415 (Faithful to Nature, 2026-10) | — | R13.83 | not stated |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399 (Wellness Warehouse (listing via PriceCheck), 2026-10) | — | R2.50 | not stated |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.