If one supplement deserves the hype, it's creatine. Not because of marketing — because of the data. It's the most researched supplement in sport, full stop. And the interesting part: its benefits reach well past the biceps.
The classic: strength and performance
Creatine helps your muscles resupply energy faster during short, intense efforts — the last set, the surge, the sprint. More quality work in training means more progress over time, plus a little more size from the water your muscles pull in. It's not a stimulant; you won't feel a hit. It works by accumulating, which is why consistency beats timing.
How much: 3 g or 5 g?
Both are right, depending on you. 3 grams a day is the maintenance floor that keeps your stores topped up — enough for most people. 5 grams is the classic study dose and the safer bet if you're bigger, train hard, or eat little red meat and fish (your baseline is already lower). You don't need to load — loading just fills your stores in a week instead of three or four; the end point is identical. Miss a day? It doesn't matter. This is a habit, not a timing game — take it whenever suits you.
The new part: muscle + mind
Your brain runs on creatine the same way your muscles do — as a fast energy buffer. Newer research, including a meta-analysis across controlled trials, points to effects on memory, attention and processing speed, especially when the brain is under load: sleep deprivation, jet lag, heavy mental days. It's not settled, but the signal is consistent and growing. Creatine is quietly moving from the gym shelf to the brain-health shelf.
Creatine for women
For years creatine was marketed almost entirely to men, and women were left out for no good reason. The picture now: women naturally carry lower creatine stores, which may make supplementing more worthwhile, not less. Beyond strength and lean mass, there's early research on mood, cognition and the harder days of the monthly cycle, and on protecting bone and muscle through peri- and post-menopause. And no, it won't make you bulky — that's an old myth. The small, temporary water gain sits inside the muscle, not under the skin.
And if you're not an athlete at all
You don't need a barbell to benefit. Vegetarians and vegans usually have the lowest baseline stores — creatine comes from meat and fish — and often notice the most. Older adults use it alongside training to hold on to muscle and strength. And anyone with a demanding, low-sleep job is exactly the person the cognition research is pointing at. Active, busy, human: that's the whole target.
Form and quality
Creatine monohydrate, micronised, nothing added. Ignore the expensive next-generation forms — monohydrate is the gold standard the entire body of research sits on, and it's also the cheapest. Powder beats gummies here: too little creatine fits in a gummy, and it degrades sitting in a moist matrix.
That's exactly our Creatine Monohydrate: 100% micronised monohydrate, 1 kg, unflavoured, nothing else. And if plain powder-and-water isn't your thing, our flavoured version is the same micronised monohydrate — just easier to drink. The unflavoured is the purest, most cost-efficient pick; the flavoured is almost as good, and the only real difference is taste. Either way you're getting the one ingredient that actually earns the hype.
