Creatine is a naturally occurring compound found in your muscles and brain. It helps produce energy during high-intensity activities like lifting, sprinting or even tackling a long to-do list.

For women creatine can support:

▪️Increased strength and lean muscle mass

▪️Improved endurance and recovery

▪️Enhanced cognitive performance and mood

▪️Better energy levels during your cycle or perimenopause

Creatine is not just for body builders - it's for every woman who wants to feel strong, energised, and supported from the inside out.

See The Science page for more indepth analysis.

Yes. Creatine is one of the most researched supplements in the world and consistently has been shown to be safe and effective. It's not a hormone, stimulant or fattening - it's simply a compound your body already produces, topped up with a small, consistent dose.

Our formula is simple and clean: 100% pure creatine monohydrate. No fillers, no artificial flavours, no nonsense. Available as unflavoured powder or easy to swallow capsules.

Taking our CREA+ 100% Creatine Monohydrate:

There are two ways to start - Loading (optional) or Straight to Maintenance

Option 1: Loading Phase (first 5-7 days):

• Take 4 x 3g servings throughout the day (morning, midday, pre/post workout, evening)
• Total of 12g/day
• Helps saturate your muscles quickly for faster results.

Option 2: Straight to maintenance (no loading):

• Take 1 x 3-5g serving per day - at any time that fits your routine.
• Effects build gradually but still fully effective over time.

Weight Based Guidance:

• Under 60kg: 3g daily
• 60-80kg: 4g daily
• Over 80kg: 5g daily
• Adjust dose slightly depending on your size, training intensity and goals.
• For the best result, be consistent daily.

Yes! CREA+ works best when taken consistently, even on non-training days. This keeps your muscle stores saturated and gives you the full cognitive and physical benefits.

There's emerging research showing potential benefits of creatine during pregnancy, but studies are still limited. If you're pregnant, breastfeeding or planning a pregnancy, please speak to your GP or healthcare provider before using any supplement.

Some women may experience slight water retention within the muscle cells, not under the skin. This can actually make muscles feel fuller and more toned - not puffy. Our dosage guidance avoids high "loading" amounts, making bloating very unlikely.

Yes - research shows creatine supports brain energy metabolism, which may improve memory, focus and reduce mental fatigue. Many women notice improved clarity, especially around their cycle or during perimenopause.

You might feel more energy and focus within 7-10 days. Strength and performance benefits often become noticeable after 2-4 weeks of daily use. Everyone's response is different, but consistency is what makes the difference.

Absolutely - CREA+ supports more than muscle. If you are juggling work, family and life CREA+ can help with energy, mood and mental clarity - even if the gym isn't your second home.