The short version
- One scoop is 5 g of creatine monohydrate and nothing else; the 16 oz (450 g) tub holds 90 scoops.
- $44.00 on Sep 30, 2026 for the 90-serving tub, sold by a third-party seller (Pattern) and shipped by Amazon: about 49 cents per 5 g day.
- It appears in NSF's own Certified for Sport directory. The ISSN position stand calls creatine monohydrate the best-supported supplement for high-intensity training, and a plain 3 to 5 g a day works without a loading phase.
Not a workout tool, though it only makes sense alongside regular training.
Five grams a day, any time of day, with or without food.
No direct recovery role; sleep and food do that work.
What the label shows
We read the Supplement Facts, directions and warnings on Thorne's product page and on the Amazon listing on September 30, 2026. There is not much to read, which is the point.
| Ingredient | Amount per serving | What to know |
|---|---|---|
| Creatine monohydrate | 5 g (1 scoop) | The entire formula. "Micronized" means the powder is milled finer so it mixes and settles less; it is the same molecule as ordinary creatine monohydrate. |
| Other ingredients | None listed | Unflavored, unsweetened. Thorne's page lists no other ingredients and states it is gluten-free, dairy-free and soy-free [1]. |
| Servings per tub | 90 (450 g) | Thorne also sells a 180-serving tub; on thorne.com it was $84 on Sep 30, 2026 [2]. The Amazon listing offers 30-, 90- and 180-serving unflavored sizes. |
| Directions | 1 scoop daily | "Mix 1 scoop with at least 8 ounces of water, juice, or preferred beverage daily"; Thorne adds it "can be used 30-90 minutes before or after exercise" [1]. |
| Warnings on label | — | If pregnant, consult a practitioner; New York law prohibits sale to anyone under 18; Thorne states "no known adverse interactions or contraindications at publication date." |
The certification, checked. Thorne's page and the tub say "NSF Certified for Sport." We looked it up in NSF's own public directory rather than taking the label's word for it: NSF's Certified for Sport listings for the Thorne brand include "Thorne Creatine," and the listing detail page describes an unflavored powder in 450 g and 900 g sizes with a serving of "1 scoop (5 g)," which matches this tub and the 180-serving one [3] [4]. NSF Certified for Sport means NSF tests batches for label accuracy and for substances banned by major sports bodies; it does not mean NSF found the product effective. It is a different program from Informed Choice, Informed Sport and USP Verified.
What the evidence shows
What creatine is for. Muscles keep a small store of creatine phosphate that recycles energy for short, hard efforts: a heavy set, a sprint, a set of kettlebell swings. Taking creatine monohydrate raises that store. The International Society of Sports Nutrition's 2017 position stand puts it plainly: creatine monohydrate is "the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training" [5]. Note the last two words. The research is about people who train; the powder does nothing on its own.
How much, and whether to load. The 2017 stand describes the classic loading protocol, about 0.3 g/kg a day (roughly 5 g four times daily) for 5 to 7 days, then 3 to 5 g a day, and also describes 3 g a day for 28 days as a slower alternative [5]; a 2021 review in the same journal cites a study in which that slower route reached a similar rise in muscle creatine (about 20%) as six days of loading, and puts it bluntly: "you do not have to 'load' creatine," because lower daily doses of 3 to 5 g are effective [6]. Thorne's one scoop a day is exactly that. Loading is only worth it if you are in a hurry, and most people with a job are not.
What people worry about. The 2021 review takes the common concerns one at a time. On kidneys, it concludes that at recommended doses creatine does not cause kidney damage in healthy individuals, and the 2017 stand found no compelling evidence of harm in otherwise healthy people even at high intakes over several years [5] [6]. On water, it says there is some evidence of extra water held inside muscle cells over the short term, while longer studies do not show a change in total body water [6]. The 2017 stand notes that the only consistently reported side effect in the literature is a gain in body weight, which fits that water explanation [5]. On hair, the review says the current evidence does not indicate that creatine causes hair loss [6]. It also takes up whether creatine is only useful for strength and power training (it concludes a variety of sports may benefit) and whether it only works in men (it describes a growing body of research in women) [6]. All of these are summaries of studies in healthy people, not guarantees for you.
What we did not evaluate. Thorne's listing also claims support for "cognitive function." That is the maker's structure/function claim with the standard "not evaluated by the FDA" disclaimer, and we leave it there. The label's "lean muscle mass" wording is likewise Thorne's, with the same disclaimer; the ISSN language above is the closest thing to an independent version of it.
Creatine works by being in your muscles every day, not by being swallowed before a session, so it is boring by design and pointless without training. Expect a small early rise in body weight from water held in muscle; drink normally. Thorne's own label tells pregnant users to ask a practitioner first. Anyone with a kidney concern or on regular medication should ask a clinician before starting, because the safety findings above are for healthy adults. The listing is non-returnable.
How to fit it into a simple week
A sequence for taking it without fuss; it describes what to do, not what will happen.
Tie it to something you already do
Breakfast coffee, the after-session shake, brushing your teeth. Creatine does not care about timing; you care about remembering it.
One level scoop in at least 8 oz, every day
Rest days included. That is the label's direction and the ISSN's 3 to 5 g maintenance dose in one line. It dissolves better in warm liquid; in cold water, stir and drink the grit.
Skip the loading phase unless you are in a hurry
At one scoop a day your muscle stores fill over about four weeks, per the 28-day protocol in the ISSN stand. If you want it faster, the loading week is in the same paper; it is not required.
Reassess after the tub
Ninety scoops is ninety days. Decide from your own training log, not from the tub's marketing, whether it earned a re-order.
Price and where it is sold
On Amazon we saw $44.00 on Sep 30, 2026 for the 16 oz (450 g), 90-serving, unflavored tub, ASIN B07978VPPH, shown as "In Stock." The listing read "Ships from: Amazon, Sold by: Pattern," so this is a third-party seller with Amazon handling the shipping, not Amazon.com itself. Amazon's unit price was $2.75 per ounce; per 5 g serving that is about 49 cents. Thorne's own website listed the same 90-serving tub at $44 and the 180-serving tub at $84 (about 47 cents a serving) on the same day [1] [2]. The listing carries a "non-returnable due to food safety reasons" notice, with a refund or replacement only if the item arrives damaged or defective. Flavored versions in a 60-serving size share the same listing; this entry covers the unflavored 90-serving tub only. These are the numbers for that date, nothing more.
Who should look elsewhere
- Anyone with a kidney concern, or who takes regular medication, should ask a clinician or pharmacist first; the safety findings summarized above are for healthy adults.
- Anyone under 18: the label restricts sale in New York and the research summarized here is in adults.
- People who are pregnant or nursing, per Thorne's own label warning.
- People who want a flavored powder or a smaller first tub; the same listing has 30-serving and flavored variations.
- Anyone who does not train regularly. Creatine adds to training; it does not replace it.
Sources
- Thorne. Product page for Creatine, 90 servings: Supplement Facts, suggested use, warnings, price and NSF Certified for Sport statement. Accessed Sep 30, 2026. link
- Thorne. Product page for Creatine, 180 servings: price and serving details. Accessed Sep 30, 2026. link
- NSF. Certified for Sport product results for the Thorne brand, including "Thorne Creatine." Accessed Sep 30, 2026. link
- NSF. Certified for Sport listing detail for Thorne Creatine (unflavored powder, 450 g and 900 g, 1 scoop / 5 g). Accessed Sep 30, 2026. link
- International Society of Sports Nutrition. Position stand on the safety and efficacy of creatine supplementation in exercise, sport and medicine. Journal of the International Society of Sports Nutrition, 2017 (PMC full text). link
- Review answering common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition, 2021 (PMC full text). link
- Amazon.com listing for ASIN B07978VPPH (title, seller, price, stock, returns notice, Supplement Facts and warnings). Accessed Sep 30, 2026; linked in the price section above.
This entry is educational and is not medical advice. Ask a qualified clinician before starting any supplement or new exercise routine, especially if you are pregnant, nursing, have an existing condition, or take medication.