Creatine is your body’s natural energy reserve, helping you power through exercise and recover faster. Creatine is a naturally occurring compound stored in your muscles, brain, and gut that fuels all your high-energy activity. Your body produces a small amount each day (less than 1g) and you can also get creatine from foods like red meat and fish. The problem? You’d need to eat huge amounts to achieve the full benefits creatine can offer. That’s why creatine supplementation is such an effective way to boost energy stores, improve performance, and support strength and recovery.

Creatine helps your body create energy rapidly during exercise. When you do short, intense activity — like lifting, sprinting, or HIIT — your muscles burn through energy fast. Creatine works like a “battery charger,” helping your body restore that energy so you can train harder for longer. Since women only store a small amount naturally, supplementing with creatine gives your muscles a bigger reserve, leading to better performance, faster recovery, and more strength over time.

Yes. Creatine supplements have been proven across multiple studies to be safe for women in both short term and long term studies. Creatine research goes back to the
early 1990s so its long term effects are very well known today.

Side effects in women who supplement with creatine are rare but could include:

• Water retention: this is the most common side effect when starting to take Creatine and is usually mild and temporary. The increased water in your body may initially look like weight gain on the scale but this is all in your muscles and not fat
• Bloating or digestive issues: High single doses can cause stomach upset, bloating or diarrhea, mainly in the loading phase. If this happens simply reduce the dosage until the symptoms have disappeared
• Kidney concerns: In people with healthy kidneys, long-term studies (even at high doses) show no harm. But people with kidney disease should consult their doctor before taking creatine because it can interfere with certain medications for
  this.

• For improved athletic performance most studies recommend 3-5g per day. As creatine levels take some time to build up, most studies start with a “loading phase” of up to 25g per day for a week or so. This is not critical but will likely allow you to see the benefits sooner
• For cognitive benefits most studies used higher dosages of 20g per day or higher
  for a short period of time

Creatine may cause mild water retention (especially early on), but does not automatically cause muscle gain. In women who are training to add or maintain muscle, Creatine can enhance lean gains by enabling you to push your workouts harder.

Creatine monohydrate is the most common and therefore the most studied and effective form—other variants show no clear advantage when it comes to improving athletic performance.

Timing isn’t critical, consistent daily intake is key. Many women take it in a protein shake in the morning or pre- or post-workout for convenience and routine.

Yes! Creatine is especially good for enhancing high-intensity, anaerobic exercise performance. Active women can benefit across many different types of exercise including running, spinning, HIIT workouts, and CrossFit.

Yes. There are no animal products used in our creatine. Creatine supplementation is actually especially important for people following a vegan diet as most people get their natural creatine intake from eating meat.

Yes. There are no known safety concerns from combining creatine with protein or collagen. Since they act via different but complementary pathways they can be stacked. Pairing creatine with protein supports strength and muscle repair, while collagen complements joint and skin support.