Transparent Labs · Creatine · Powder
Is Transparent Labs Creatine HMB underdosed?
Verdict
5 g a dayas the label directs · studies use 3–5 g/day of creatine monohydrate
Effective doseTaken as the label directs (1 serving a day, 5 g each), it gives 5 g a day; studies use 3–5 g/day.
One serving gives 5 g, enough on its own for the low end of what studies use (3 g); it ranks 18th of 24 creatine supplements here by dose.
Heard about 20 g a day for the brain? What the brain studies used, and why to split a large dose.
What the label says
- Creatine Monohydrate per serving
- 5 g in 1 scoop (9.5 g)
- Servings a day
- 1 serving a day
- Creatine Monohydrate a day, as directed
- 5 g
- Research dose
- 3–5 g/day Evidence: Strong
Also on the label
| Ingredient | Per serving | Verdict |
|---|---|---|
| Calcium | 200 mg | Not graded |
| Vitamin D (Cholecalciferol) [500IU] | 13 mcg | Not graded |
| HMB | 1.5 g | Below research dose |
| BioPerine (black pepper extract) | 5 mg | Not graded |
More about creatine monohydrate: forms, timing and the studies behind the dose.
Same category, compared
All 24 creatine supplements we checked, ranked by dose (commission never changes the order). Studies use 3–5 g/day of creatine monohydrate; servings counted to 3 g.
Where the reference doses come from
- Creatine Monohydrate, 3–5 g/day: Kreider et al., 2017.
- Label data: National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Label Database, 2026. https://dsld.od.nih.gov/. Label 325587, including its servings a day.
For a supplement taken every day we judge the most the label's directions give in a day, and show the least. Read the full methodology or the corrections log.