Creatine Supplements
Once upon a time (the 90s), creatine was the secret sauce for gym bros chasing their next flex. Now, emerging research suggests that your brain, much like your muscles, may need a steady supply. If you're feeling the brunt of hormone duckery or peri-fatigue, creatine might help you get your spark back. We made the best one we could for women: no additives, third-party tested, and sourced with Creavitalis® the same supplier used in research. High Flyers, take back your power.
"We already know creatine is useful for muscles, but, interestingly, new research is looking at other areas like the brain. For women, that can be really helpful. Especially when we're stressed or from lack of sleep, when our cognitive function may not be as strong. It's a shame so many worry about putting on weight. That's actually a myth. You're just drawing a bit more water into the muscles. It's not fat gain. I think creatine could be useful for most busy women, to get an extra oomph."
– Kirsten Humphreys, Registered Nutritional Therapist
Creatine is a compound made from three amino acids, glycine, arginine, and methionine. Your body naturally produces a small amount, and you can also get it from foods like red meat, seafood, and chicken. Inside your cells, creatine is converted into phosphocreatine (PCr). A super quick burst of regenerating power supply for ATP, which delivers energy to where you need it the most. If you're doing a lot of exercise, up to your eyes in stress or have suffered an injury, your body uses creatine (and PCr) very fast. Taking on board more creatine gives the cells more PCr, a bit like giving your body its own fast-charging power pack.
Creatine has been well-researched for its benefits among serious gym goers and professional athletes, which explains why most of the data features men, and why the sports industry's marketing has, historically, done the same. We're now learning that women have 70%-80% lower creatine stores than men, and the latest research suggests creatine might help more than just your muscles, including cognition and energy production in the brain.
- May support bone health as we age, protecting against osteoporosis, after menopause
- In studies, women who experience sleep deprivation (which is to say, women) have shown improved cognitive performance with creatine supplementation.
- May support metabolism through the energy shifts that can lead to weight fluctuation during perimenopause and beyond (when combined with resistance training)
- May support brain energy for mood and cognition through hormonal shifts in menstruation and perimenopause.
- Shown to potentially reduce fatigue in exercise during the hormone-dipping luteal phase of menstruation.
We bare all. So you can relax.
Taking creatine is not as straightforward as chugging a multi and waiting for a miracle. It can cause some initial bloating and nausea in the first few days, especially if you start taking it at a high dose. There are two main ways to reach muscle saturation (read about that here), both backed by over a decade of research. Unless you’re an athlete or working with a health expert to quickly increase your creatine levels for medical reasons, we recommend going low and slow. Creatine is the most researched nutrient in the world, and one of the safest. Use it wisely, give your body time to adjust, and it will support everything from physical performance to cognitive function and even sleep.
Start slow and build up to a regular 5g daily dose. Taking 1-2 weeks to gradually saturate your muscles helps minimise bloating. Begin at around 2.5g per day, enough to see results without upsetting your system.
Not for everyone, but it’s the fastest route to full saturation and peak performance. This involves a 7-day loading phase of up to 20g per day, split into four 5g doses, before returning to a regular maintenance dose of 3-5g a day.
The International Society of Sports Nutrition
“It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical. Despite lingering myths concerning creatine supplementation in conjunction with exercise, Creatine Monohydrate (CM) remains one of the most extensively studied, as well as effective, nutritional aids available to athletes. Hundreds of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity, strength, and lean body mass in conjunction with training. CM has repeatedly been reported to be safe, as well as possibly beneficial in preventing injury.”
Creatine Supplements FAQs
What is creatine?
Creatine is a compound your body uses to quickly regenerate the energy in your cells, which fuels your body. A bit like a fast-charging power pack.
Will creatine make me gain weight?
The research says no. A meta-analysis of 29 studies found no evidence of weight gain in women taking creatine. Any early shifts in body weight come from water retention (which is temporary). If you're resistance training while taking it, you might find an increase in lean muscle mass. So keep at it!
When should you take creatine?
Getting into the habit of taking creatine consistently is more important than precision timing. If you're taking creatine to support muscle strength and definition, take your dose within an hour before or after training. This can slightly speed up the effect.
For all the other benefits related to cognition, hormone or bone health, focus on taking it as regularly as possible and stick to times that fit your routine.
You can take creatine with or without food. However, our resident Nutritional Therapist, Kirsten, recommends taking it with a meal or in a shake, especially if you're prone to tummy issues (especially during high-dose loading phases). If you do have a sensitive stomach, nutritional neuroscientist Dr Rhonda Patrick suggests pairing it with carbohydrates to help with absorption.
Is taking a creatine supplement good for you?
Creatine is considered safe for most adults. It’s also the “most studied supplement on the planet”, with thousands of clinical studies using the same form as we use in High Flyer (creatine monohydrate). As always, ours is third-party tested, and everything you read on the label is on the inside. Stick to the dosage guidelines, and you’ll get all the benefits we rave about for body and brain.
Is creatine ok to take every day?
Yes. Creatine has been shown to be safe for both short and long-term use by the International Society of Sports Nutrition. The evidence suggests that taking it every day is beneficial. You can read more about our dosage guidance on the product page.
Who should avoid taking creatine?
We would never consider making a supplement that had any potential to have negative effects. Creatine is generally considered safe for most people (especially at the recommended maintenance dose of 3-5g). Still, without research, it isn't recommended for children or teens under 18, during pregnancy, or breastfeeding unless under clinical supervision.
If you are on medication or have an existing kidney or liver condition, speak with your doctor before taking creatine. Historically, creatine picked up a bad reputation for "affecting kidney function", but this came from creatinine being mistaken as a medical marker of kidney strain.
Since then, extensive long-term studies show no harmful effects on kidney or liver function in healthy people, even at high doses (up to 20–30 grams/day over multiple years). However, we’d always recommend speaking to your doctor or a health professional if you have any concerns about how you might react to it.
