What peer reviewed studies actually say about creatine: who it helps, how to take it and how safe it is. Every claim links to its study.
You don't need a special women's formula. You need real creatine monohydrate, 3 to 5g a day, independent lab testing and a format you'll take every day.
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How to take itTake 3 to 5g of creatine every day, at whatever time suits you. Trials comparing before and after training found no clear difference.
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Women's healthIs creatine worth taking after menopause? In 608 postmenopausal women, creatine paired with resistance training added 0.37 kg of lean mass and 7.5 kg to leg press strength. Here's what changes, and what helps.
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How to take itThe same creatine at the same dose should give the same result. So which is better? Price, value, convenience and how to check any gummy before you buy.
Read the articleUp to 30g a day for up to five years has been judged safe in healthy people. What the research says about kidneys, cramps, hair, weight and caffeine.
Read the articleThe questions we hear most, with the article that goes deeper. Every answer is also on our FAQ page.
