WHY CREATINE
The most studied supplement there is.
Creatine has more than 500 peer-reviewed human studies behind it. Here's what that research actually supports — and, just as honestly, where the evidence is still building.
START HERE
What creatine actually is.
Creatine is a compound your body already makes — roughly a gram a day — from the amino acids arginine, glycine and methionine. You also get it from food, mainly red meat and fish. It's stored in your muscles (and brain) as phosphocreatine.
That phosphocreatine is a rapid-fire energy reserve: it helps regenerate ATP — your cells' main energy currency — during short, hard efforts. Supplementing simply tops those stores up beyond what diet alone usually provides, which is why vegetarians and people who eat little meat tend to start lower.
500+
Peer-reviewed human studies on creatine supplementation (ISSN, 2021).
#1
Rated by the ISSN as the most effective supplement for high-intensity performance and lean mass.
5 yrs
Long-term use studied at high intakes in healthy people with no adverse effects reported (ISSN, 2017).
THE BENEFITS — WITH THE EVIDENCE GRADED
What the research supports.
We've tagged every benefit with how strong the evidence is, so you can judge for yourself. Nothing here is a treatment claim — it's a plain-English read of the published science.
Strong evidence
High-intensity performance
The most consistent finding in the literature. The ISSN calls creatine monohydrate the most effective supplement available for improving high-intensity exercise capacity — more reps, more power in short, hard efforts.
Strong evidence
Strength & lean muscle
Paired with resistance training, creatine helps you gain more strength and lean body mass over time than training alone. This is one of its best-established effects.
Moderate evidence
Training recovery
Research suggests creatine may support post-exercise recovery and reduce some markers of muscle damage and soreness, helping you train hard more often.
Moderate evidence
Memory & thinking
A 2024 systematic review and meta-analysis found creatine may benefit cognition — with moderate-certainty evidence specifically for memory. Effects are clearest when the brain is under stress.
Moderate evidence
Under fatigue & sleep loss
Controlled trials show a single higher dose can partly offset the drop in mental performance and processing speed caused by sleep deprivation — useful on your worst-slept days.
Moderate evidence
Cell hydration
Creatine draws water into your muscle cells (cell volumisation) — part of how it works. Proper hydration helps it do its job, which is why we add electrolytes (sodium, potassium, magnesium) to every serve.
Emerging evidence
Healthy ageing & women
Combined with resistance training, creatine is being studied for maintaining muscle and strength with age. Women and vegetarians often start with lower stores, so may notice more from topping up.
How it works, simply.
01
You store it
Creatine sits in your muscles and brain as phosphocreatine — a small, fast energy reserve.
02
It recharges ATP
During a hard set or a burst of focus, phosphocreatine rapidly regenerates ATP, your cells' energy currency.
03
You do a bit more
More available energy means a little more output before fatigue — reps, power, or mental effort — which adds up over weeks.
WHY WE ADD ELECTROLYTES
Electrolytes help the creatine get in.
Creatine works by drawing water into your muscle cells and it's actively carried in on electrolytes. So we build them into every serve rather than leaving you to add your own.
HOW IT GETS IN
Creatine rides a sodium- and chloride-dependent transporter (CreaT1) into muscle — roughly two sodium and one chloride ion per creatine molecule. In lab studies, removing calcium and magnesium cut creatine uptake by around 47%. Electrolytes are part of the delivery system.
Performance when combined
Small randomised, double-blind trials of creatine-electrolyte formulas have shown gains in strength, anaerobic power and repeated-sprint performance versus placebo. Promising, but early — and not yet proof it beats creatine on its own.
HOW TO TAKE IT
3–5g a day. That's it.
A daily maintenance dose of 3–5g (about 0.1g per kg of body weight) keeps your stores topped up.
Loading (~20g/day split over 5–7 days) fills stores faster but is optional — a steady 3–5g gets you there in a few weeks.
No need to cycle on and off. Consistency, day to day, is what matters most.
Timing is minor — take it whenever you'll remember. Our 10g scoop delivers a full 5g of creatine per serve.
IS IT SAFE?
Well-tolerated, and well-studied.
Reviews of decades of research report creatine is well-tolerated at recommended doses in healthy people.
At recommended intakes it has not been shown to harm kidney or liver function in healthy individuals.
It is not a steroid or a hormone, and is permitted in sport (not on the WADA banned list).
If you have a kidney condition, take medication, are pregnant/breastfeeding or under 18, check with your doctor first.
Where this comes from.
Key peer-reviewed sources behind the claims on this page.
-
1
Kreider RB, et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14:18.
-
2
Antonio J, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr, 18:13.
-
3
Xu C, et al. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition, 11:1424972.
-
4
Gordji-Nejad A, et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high-energy phosphates during sleep deprivation. Scientific Reports, 14.
-
5
Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study (2019). J Int Soc Sports Nutr, 16:47.
-
6
Creatine-electrolyte supplementation improves repeated sprint cycling performance: a double-blind randomized control study (2018). J Int Soc Sports Nutr, 15:21.
Convinced? Pick a flavour.
The proven 5g dose, in something you'll actually look forward to drinking. $24.90 a tub.