Creatine
Creatine is the most researched supplement available and one of the safest you can take daily. For women it supports energy, strength, recovery and mental clarity across every life stage. All three of our blends use certified German creatine monohydrate — we’ve just added different ingredients depending on your goal. Pick yours below and scroll down for the full story.
What is Creatine
& why you should take it!
Research shows women typically have 70% to 80% lower creatine stores than men and consume less dietary creatine. Emerging research highlights the benefits of creatine supplementation for women across their entire lifespan.
Supplementing with creatine provides a range of benefits for healthy women:
- Energy Production: Because creatine helps your body produce more adenosine triphosphate (ATP), it supports the body’s natural ability to replenish energy levels quickly, keeping you energised throughout the day. Whether you’re powering through a workout, managing a busy schedule, or simply looking to feel less fatigued, creatine provides the energy boost you need for everyday life.
- Muscle Strength and Recovery: Creatine has been proven to improve muscle strength by increasing the availability of energy for muscle contractions. It accelerates recovery by reducing muscle cell damage and inflammation. This makes it particularly valuable during hormonal phases such as menstruation, pregnancy, postpartum, perimenopause, and menopause.
- Cognitive Function and Mood Regulation: Adenosine triphosphate (ATP) is also the primary energy currency of the brain, and creatine plays a vital role in maintaining the brain energy balance by replenishing ATP in brain cells. This energy support is particularly beneficial during periods of mental stress or fatigue when the brain’s energy demands are increased. Emerging research suggests that creatine supplementation can enhance cognitive functions such as memory, mental clarity, and focus by improving the efficiency of energy use in brain cells. Additionally, creatine may support neurotransmitter function, helping to stabilise mood and increase resilience to stress. These effects can be especially valuable for women managing busy lifestyles, offering a natural way to combat “brain fog” and stay mentally sharp.
Meet our range
3 expertly crafted creatine blends
Not all Creatine
What sets us apart!
is created equal
This high level of purity ensures that our products:
- are free from unwanted impurities, such as Dihydrotriazine (DHT), which can be present in lower-quality creatine sources; and
- avoid bloating and digestive discomfort, which can sometimes be caused by lower-quality creatine.
MORE FAQS
your other questions answered
German
Sourced
99.99%
Pure
Gluten
Free
Is creatine safe for long-term use?
Yes, creatine is one of the most researched and safest supplements available. Studies spanning over three decades confirm that long-term creatine use does not harm kidney or liver function in healthy individuals when taken at the recommended dose (3–5g per day).
Our Designed by Dietitians creatine products use Creapure® and Creavitalis®, two of the purest, most rigorously tested forms of creatine available. This ensures you’re getting a safe, high-quality product with minimal risk of impurities or unwanted side effects.
However, if you have pre-existing kidney or liver conditions, are pregnant, breastfeeding, or taking medication, consult a healthcare professional before supplementing. See the FAQs below for more details.
Who is creatine not appropriate for?
Creatine is safe for most people, but there are a few situations where it may not be appropriate or should be used with caution.
You should consult a healthcare professional before using creatine if you:
- Have pre-existing kidney or liver disease—while creatine does not harm healthy kidneys, those with existing conditions should seek medical advice.
- Are pregnant or breastfeeding—research on creatine supplementation during pregnancy and lactation is limited, so medical guidance is recommended.
- Take medications that affect kidney function (e.g., diuretics, NSAIDs like ibuprofen, or certain blood pressure medications).
- Have a history of allergic reactions to supplements—though rare, some individuals may experience mild skin irritation or digestive discomfort.
Creatine naturally increases creatinine levels (a normal metabolic by-product), which can sometimes be misinterpreted as kidney dysfunction in lab tests. If you have upcoming blood work, let your doctor know you are taking creatine to avoid unnecessary concerns.
For healthy individuals, creatine is widely recognised as safe and beneficial. Because our products use Creapure® and Creavitalis®, two of the purest, most rigorously tested forms of creatine, they offer a clean and highly absorbable option with minimal risk of unwanted side effects.
If you’re unsure whether creatine is right for you, a quick chat with your doctor can help. Otherwise, for most people, daily supplementation is a safe and effective way to support energy, strength, and performance.
Can creatine cause side effects?
Creatine is well-tolerated by most people, and side effects are rare and typically mild. Some individuals may experience:
- Digestive discomfort (bloating, nausea, diarrhoea)—more common with high-loading doses (20g per day)
- Temporary water retention (leading to a slight weight increase)
- Mild allergic reactions (very rare)—some individuals may be sensitive to creatine, experiencing skin irritation, itching, or mild respiratory discomfort
Because our creatine products contain Creapure® and Creavitalis®, which are ultra-pure and highly bioavailable, the risk of experiencing these side effects is significantly reduced compared to lower-grade creatine products.
To minimise potential side effects:
- Stick to 3g per day—no loading phase needed
- Take with water or a meal to aid digestion
- Stay hydrated, especially during exercise
- Discontinue use and consult a healthcare professional if you experience persistent side effects
Can creatine trigger allergic reactions?
Allergic reactions to creatine are extremely rare, but some individuals may be sensitive to it.
Signs of an allergic reaction may include:
- Itching or skin irritation
- Mild swelling or redness
- In very rare cases: Respiratory discomfort
Our Creapure® and Creavitalis® creatine is produced under strict purity standards, helping reduce the risk of contaminants that could contribute to allergic reactions.
If you experience any unusual symptoms, discontinue use immediately and consult a healthcare professional.
Does creatine cause weight gain or bloating?
Does creatine cause dehydration or muscle cramps?
No, this is a myth that has been debunked by scientific studies. Research actually suggests that creatine improves muscle hydration and may reduce the risk of cramping.
Because our products contain Creapure® and Creavitalis®, they offer high bioavailability, meaning they are easier for the body to absorb and use efficiently. This helps prevent issues like muscle cramping, which are sometimes associated with lower-quality creatine.
Important Note: If you train in hot climates or sweat excessively, you may need extra fluids and electrolytes to maintain hydration.
Is creatine safe for people with kidney or liver conditions?
For healthy individuals, creatine does not damage the kidneys or liver. However, if you have pre-existing kidney or liver conditions, consult your doctor before supplementing.
Creatine increases creatinine levels (a normal by-product of creatine metabolism), which can be misinterpreted as a kidney issue in lab tests. If you’re undergoing kidney function tests, inform your doctor that you are supplementing with creatine.
Our Creapure® and Creavitalis® creatine formulas undergo strict quality testing, ensuring you’re getting a pure, high-quality product without unnecessary additives that could place additional strain on the body.
Can I take creatine if I’m pregnant or breastfeeding?
While creatine is naturally found in the body and diet, there is limited research on supplementation during pregnancy and breastfeeding.
If you are pregnant or breastfeeding, consult your healthcare professional before use.
Are these products suitable for children?
Creatine supplementation in children and adolescents is a topic of ongoing research. While some studies suggest potential benefits for young athletes, there is limited comprehensive data on long-term safety and efficacy in this age group. We recommend that individuals under 15 years of age consult with a healthcare professional before considering the use of our creatine products.
Note: Our creatine products are formulated for adult use. Parents and guardians should seek medical advice to determine appropriateness for children.
How much creatine should I take?
- General Recommendation: Most women benefit from 3–5g daily.
- Energy Creatine Blend and Vitality Creatine Blend: Take 2 scoops (8–10g) mixed with 300mL of water daily.
- Pure Creatine Monohydrate: Take 3g daily.
Consistency is key—creatine works best when taken daily, even on rest days.
How often should I take creatine?
Daily intake is essential to experience the full benefits of creatine. For it to be effective, your muscles need to be saturated with creatine. This is not a supplement you take only on exercise days. Saturation requires regular dosing, so consistent use helps maintain elevated creatine levels in your body, ensuring maximum results for fitness, energy, recovery, and cognition.
Can I take too much creatine?
Taking more than the recommended dose won’t provide extra benefits and may lead to minor side effects like stomach discomfort. Stick to the suggested serving size for optimal and safe results. If you feel you need a higher dose, consult with your registered healthcare professional.
Can I take creatine if I don’t exercise?
Yes! Creatine isn’t just for athletes. It supports energy production and cognitive function, making it beneficial for anyone juggling busy schedules, managing fatigue, or seeking mental clarity.
Can men use these products?
Absolutely! While our blends are crafted to support women’s health, they are equally effective and safe for men.
Are these products vegan and gluten-free?
Yes, all our creatine blends are certified vegan-friendly and gluten-free, making them suitable for plant-based and gluten-free diets.
Why doesn’t the creatine powder fully dissolve?
Creatine monohydrate has low solubility in water, so some settling is normal. This does not affect its effectiveness. Simply stir or shake your drink before each sip to keep it evenly distributed.