Frequently Asked Questions

Creatine is a natural substance that occurs in the body, breastmilk, and some foods. It is a naturally occurring compound in muscle cells that helps produce energy during high-intensity activities. Creatine increases phosphocreatine stores, facilitating the production of ATP (adenosine triphosphate)—your body’s primary energy source.

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:

• Energy Production: Power through busy days and challenging workouts.
• Muscle Strength and Recovery: Proven to improve strength by increasing energy availability for muscle contractions. Creatine also reduces muscle cell damage and inflammation, accelerating recovery—particularly valuable during hormonal phases like menstruation, pregnancy, postpartum, perimenopause, and menopause.
• Cognitive Function and Mood Regulation: Research highlights creatine’s role in improving mental clarity, focus, and resilience, helping manage life’s demands and combat “brain fog.”

We use German-sourced Creapure^® and Creavitalis^® creatine in our products because of its exceptional purity and quality. Manufactured by Alzchem Trostberg GmbH in Germany, Creapure^® and Creavitalis^® are renowned for being 99.99% pure creatine monohydrate, achieved through stringent quality control measures. 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. By using Creapure^® and Creavitalis^®, we provide a premium product that supports optimal performance and aligns with our commitment to excellence.

Note: Creapure^® and Creavitalis^® are also certified vegan, as they are derived from non-animal sources, and holds kosher and halal certifications.

Bloating and weight gain are common concerns with creatine, but let’s clear up the confusion!

Creatine works by drawing water into your muscle cells to help them perform better and recover faster. This is a good thing—it’s how creatine helps you build strength and energy. Any increase in weight is due to this healthy, temporary hydration in your muscles, not fat gain.

That said, lower-quality creatine can sometimes cause bloating or digestive discomfort due to impurities. This is why we only use Creapure® Creatine Monohydrate—the gold standard of creatine worldwide. Creapure® is 99.99% pure and undergoes a rigorous water-washing process to minimise unwanted side effects like bloating, making it easier on your stomach. So you’re getting the cleanest, highest-quality creatine available.

To further avoid any bloating, we recommend using 3g of creatine daily—no “loading phase” needed. Regular, consistent use will help you see all the benefits while avoiding discomfort.

Tip: Stay hydrated throughout the day to maximise results and keep everything balanced.

Creatine supplementation has been extensively studied for over three decades, with research consistently supporting its safety for long-term use when consumed within recommended dosages (typically 3–5 g/day). Long-term studies have shown no adverse effects on kidney or liver function in healthy individuals, even with prolonged use. Concerns about kidney damage are often based on misunderstandings of creatinine levels, which naturally increase with creatine use but are not indicative of harm in individuals with normal kidney function.

Research has also demonstrated the safety of creatine in various populations, including older adults, athletes, and even children and adolescents under appropriate guidance. However, those with pre-existing kidney or liver conditions should consult a healthcare provider before starting supplementation. Creatine is one of the most thoroughly tested supplements, with a strong safety profile supported by numerous clinical trials.

Creatine supplementation is widely regarded as safe and well-tolerated. While some individuals may experience mild gastrointestinal symptoms, such as bloating or diarrhoea, these are more commonly associated with a high-dose “loading phase” (20 grams per day for 5–7 days). However, recent research shows that a loading phase is unnecessary. A steady daily dose of 3 grams can achieve the same muscle creatine saturation over time—typically within 3–4 weeks—without the discomfort linked to high-dose loading. That’s why we recommend a consistent 3 gram daily dose for optimal results.

Our products feature German-sourced Creapure® creatine monohydrate, a premium, ultra-pure form of creatine. Creapure® is manufactured under rigorous quality control standards to minimise impurities, such as by-products or contaminants, that can sometimes contribute to mild side effects. Because our blends use Creapure®, the risk of experiencing these issues is significantly reduced, ensuring a more comfortable supplementation experience.

Concerns about weight gain are also common, but it’s important to understand why this happens. There may be a small amount of initial (and temporary) weight gain from creatine due to increased water retention in muscle cells as creatine draws water into the muscles. This is normal and harmless, and many individuals find this effect enhances muscle fullness and performance. It’s also worth noting that long-term water retention is a myth—your body adjusts over time, and creatine does not cause persistent bloating or water weight increases.

Misconceptions that creatine causes dehydration or muscle cramping have been thoroughly debunked in scientific studies. In fact, research suggests creatine may improve hydration within muscle cells, potentially reducing the risk of cramping.

By choosing our premium creatine blends, powered by Creapure®, and sticking to the recommended daily dose of 3 grams, you can enjoy the benefits of creatine supplementation with minimal risk of side effects. As always, if you have any pre-existing medical conditions or concerns, consult a healthcare professional before starting any new supplement.

Research has also demonstrated the safety of creatine in various populations, including older adults, athletes, and even children and adolescents under appropriate guidance. However, those with pre-existing kidney or liver conditions should consult a healthcare provider before starting supplementation. Creatine is one of the most thoroughly tested supplements, with a strong safety profile supported by numerous clinical trials.

• 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.

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.

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.

Absolutely! While our blends are crafted to support women’s health, they are equally effective and safe for men.

Yes, all our creatine blends are certified vegan-friendly and gluten-free, making them suitable for plant-based and gluten-free diets.

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.

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.

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.

If you are pregnant or breastfeeding, we recommend consulting your healthcare professional before using our creatine products.