Creatine Monohydrate

Mix one scoop of Creatine Monohydrate with 200–250ml of water or your preferred beverage, following the instructions on the pouch. Take once daily to support muscle performance and strength, ensuring a minimum intake of 3g per day. For best results, take with your highest carbohydrate meal or shake. Do not exceed two servings per day.

100% Pure Creatine Monohydrate.

For any allergens, please see ingredients in BOLD.

None.

Packed in a facility which also handles fish, crustaceans, soy, milk and cereals containing gluten.

What is Creatine Monohydrate?
Creatine Monohydrate is a naturally occurring compound found in small amounts in meat and fish and stored in your muscles. It helps the body produce ATP (adenosine triphosphate), the primary energy source for short bursts of high-intensity activity. Creatine Monohydrate is also the most researched sports supplement, with decades of studies supporting its safety and effectiveness.

What is the difference between Monohydrate and HCL?
Monohydrate is the most researched form of Creatine, proven to boost strength, power, and muscle growth, though it may cause mild bloating, while Creatine HCL dissolves more easily, requires smaller doses, and is gentler on the stomach but has less long-term research.

How does Creatine Monohydrate support cognitive function?
Creatine Monohydrate helps the brain produce ATP (energy), which is essential for overall brain function. By increasing the brain’s energy availability, it can support focus, memory, and mental clarity, especially during periods of high cognitive demand or fatigue.

How does Creatine Monohydrate support menopause?
During menopause, declining hormone levels can lead to loss of muscle mass, strength, and energy. Creatine Monohydrate can help women maintain muscle mass, bone health, and energy levels as they go through menopause, complementing regular exercise and a balanced diet.

How much Creatine Monohydrate do I need to take daily?
For most people, a daily dose of 3 to 5 grams of Creatine Monohydrate is enough to maintain elevated muscle creatine levels. Taking it consistently each day helps maximise its benefits.

When will I start to see results from Creatine Monohydrate?
Creatine Monohydrate can start supporting mental energy, focus, and clarity within a few days to a couple of weeks, as it helps the brain produce ATP, the energy it needs for cognitive tasks. Effects may be more noticeable during periods of mental fatigue or high cognitive demand, and benefits build further with consistent daily intake.

Is Creatine Monohydrate only for athletes?
Creatine Monohydrate isn’t just for athletes. While it’s well known for boosting strength, power, and exercise performance, it also supports muscle health, energy levels, and cognitive function for anyone, including older adults, people going through menopause, or anyone looking to maintain physical and mental vitality.

Does Creatine Monohydrate make you hold water weight?
Creatine Monohydrate draws water into your muscles, which can cause temporary water retention. This is normal, helps muscle performance, and goes away once you stop taking it. Staying well hydrated supports this process.

Is Creatine Monohydrate bad for your liver?
Creatine Monohydrate is not bad for your liver, this is a common myth. Research in healthy adults shows that normal supplementation does not harm the liver or kidneys when taken at recommended doses. It’s a safe and well-studied supplement.

Are there any side effects from taking Creatine Monohydrate?
Creatine Monohydrate is generally safe for most people. The most common side effect is mild water retention, which can cause a temporary increase in body weight. Some people may also experience stomach discomfort if taken on an empty stomach. Staying well hydrated and taking the recommended dose (3–5 grams daily) helps minimise these effects.

Can I just dry-scoop Creatine Monohydrate?
Dry scooping any form powder can be dangerous. It increases the risk of choking, inhaling powder into the lungs, and digestive discomfort, including cramping or nausea. Creatine should always be mixed with water, juice, or a shake to ensure it’s safely and effectively absorbed by the body.