Is micronised creatine better than regular creatine in South Africa?
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 and regular creatine monohydrate are the same molecule; no trial shows a performance difference.
- ATP Fitness Micronised Creatine states 200-mesh (passes a sieve of about 75 micrometres); it costs R4.17 per 5 g at 600 g (October 2026).
- Micronised brands vary widely: Sally-Ann Creed R3.82 per 5 g, USN about R4.98, New Leaf R13.83, Thorne R19.98 (October 2026).
- ISSN maintenance dose is 3-5 g a day, whatever the particle size.
What does micronised mean?
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.
Does micronised creatine work better?
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:
- Dissolves faster with less grit at the bottom of the glass.
- Mixes more smoothly in cold water and shakes.
- May be gentler for people with sensitive stomachs who struggle with undissolved powder, though this is anecdotal.
Evidence level for any extra efficacy: none found.
How do prices compare?
| 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.
Which should you buy?
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.
How should you mix it?
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.
Products mentioned, with dated prices
| Product | Size | Price | R per 5 g | Sweeteners |
|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500ATP Fitness shop, Oct 2026 | R4.17 | None |
| USN Pure Creatine Monohydrate 300 g | 300 g | R279-R299USN online shop, Oct 2026 | R4.98 | not stated |
| Sally-Ann Creed Pure Creatine Monohydrate 300 g | 300 g | R229Faithful to Nature, Oct 2026 | R3.82 | None |
| New Leaf Creatine Powder Micronised 150 g | 150 g | R415Faithful to Nature, Oct 2026 | R13.83 | not stated |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399Wellness Warehouse (listing via PriceCheck), Oct 2026 | R2.50 | not stated |
ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.
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Related questions
- Creatine monohydrate vs creatine HCl: which is better in South Africa?
- What is the best creatine in South Africa in 2026?
- How do you mix creatine so it dissolves?
- Is ATP Fitness micronised creatine any good in South Africa?
Sources
- Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)
- Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)
- Australian Institute of Sport Supplement Framework, Group A
Educational information only, 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.
Cite this page: Healthnews24, “Is micronised creatine better than regular creatine in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/micronised-vs-regular-creatine-south-africa/. Plain-text version: /answers/micronised-vs-regular-creatine-south-africa.md