Creatine Complex: Q&A with our formulator Isabelle

1. What makes Creatine Complex different? 

“The integrity of the ingredients and the holistic, mind-body nature of the formulation. In every scoop there’s 5g Creavitalis® Creatine to power physical performance and marine-sourced Magnesium for mind and muscle support. Then there are three beautiful botanicals: organic Acerola cherry-derived Vitamin C for energy and antioxidant support, while AstraGin® brings together two botanicals rooted in traditional Chinese practice and revered for millennia. It’s a unique formulation supporting women in mind, body and mood.” 

“Women are telling us they want more in the tank to navigate life, mentally and physically. So I knew we had to go beyond Creatine alone.” 

2. Tell me more about the Astragin® botanicals… 

“AstraGin® is a patented blend of Panax notoginseng and Astragalus membranaceus, both rich in antioxidants and polyphenols. What makes it interesting is the science behind it. It’s backed by 25 years of research and, as the extracts are standardised, there’s a consistent level of active compounds in every batch - that’s vital for quality control.

It’s been particularly well studied for its role in nutrient absorption and gut health, with research showing positive changes in beneficial gut microbes, as well as inflammatory markers.” 

3. Creavitalis®? Tell me more… 

“We scoured the globe for the finest Creatine. It had to be pure, highly bioavailable and from a trusted, transparent and sustainable source. And it had to have a robust body of research proving its tolerability and safety.

Creavitalis® is a finely micronised Creatine monohydrate with 99.9% purity, over 70,000 published studies and over 30 years of research behind it. It’s the most scientifically evidenced form of Creatine there is.” 

4. Magnesium and Vitamin C for the win? 

“Exactly. But not just any Magnesium. Ours is derived from purified seawater, with a unique profile of enriched Magnesium as well as 72 additional trace minerals. Magnesium is so important for women. It’s quickly depleted when we’re stressed, yet it’s vital for resting and recalibrating.

Then there’s our cherry extract Vitamin C, with naturally occurring co-factors including bioflavonoids, carotenoids and polyphenols. It provides antioxidant protection and supports your immune function, particularly during and after intense exercise.”

5. Do I actually need Creatine?

“It’s a question we’re asked all the time. Our nutritional therapist Thalia has written a blog on this very thing here. TLDR: if you’re an active woman, vegetarian, vegan or peri- or postmenopausal, then you might just benefit from a little extra support.” 

“Don’t expect overnight improvements but if you’re prepared to be consistent, the research is promising.”

 

6. You’re late to the Creatine party… why?

“Because we’ve been listening. Listening to what women really want. We’re in contact with over 1,300 women a month, and it’s their voices that shaped this formulation. Women are telling us they want more in the tank to navigate life, mentally and physically. So I knew we had to go beyond Creatine alone. We explored countless ingredients and combinations before arriving at a formula that brings together quality, research and expertise. I call it the ‘Creatine Rethink’.”

7. How and when should I take Creatine Complex? 

“Our nutritional therapist Helen answers this very question in her excellent video below."

8. Will it make me feel bloated? 

“Not at the 5g we recommend. Bloating has been occasionally associated with larger ‘loading’ amounts, but we’ve chosen a well-studied 5g daily serving which is very well tolerated. I go into a little more detail in our FAQs.”

9. Will I actually taste it in my coffee? 

“We’ve done plenty of taste tests, and I can confirm it’s virtually undetectable. It’s so finely ground it dissolves really easily. I’ve tried it in lots of different drinks, including my morning coffee and smoothie. I just add two teaspoons to whatever I’m drinking. It’s incredibly versatile.”

10. What results can I expect from Creatine? 

“Don’t expect overnight improvements, but if you’re prepared to be consistent, the research is promising.

A recent 10-week study on female beach volleyball players taking 5g Creavitalis® a day showed significant improvement in jump height and change of direction speed*. And in another 16-week study, 5g Creavitalis® alongside resistance training improved handgrip strength as well as cognitive improvement**. 

Emerging research around brain health is incredibly encouraging. A 2021 review found that Creatine has the potential to support cognitive processing***, particularly as we age or when sleep-deprived.

We’ve traditionally thought of Creatine as a sports supplement, but the research is taking us so much further.” 

11. How do I support myself post workouts or when I’m feeling burnt out? 

“Modern living asks a lot of our minds and bodies. Let’s start with the foundations: a varied and colourful diet rich in antioxidants and fibre, with plenty of protein and healthy fats. Staying well hydrated is essential, as is quality sleep. All of these help give your body the nourishment and resilience it needs to recover and go again.”

12. Can I take it alongside other supplements?

“Absolutely. It all comes down to your health goals and life stage. You might pair Creatine with Vitamin D for additional bone and muscle support, Lion’s Mane if mental focus is front of mind, or Collagen 500 Plus for a brilliant all-round pairing. There are so many possibilities – and that’s exactly where a nutritional check-in can help you find what’s right for you.”

You don’t have to figure it out alone. Book a free check-in with our nutritional therapists. No cost, no catch, just honest 1:1 advice.

 

*Pereira, F. et al. (2026). Effects of Creatine Monohydrate Gummies on Performance and Body Composition in Female Beach Volleyball Athletes. Journal of Functional Morphology and Kinesiology, 11(1), 105]

**Smolarek, A.C., et al. (2020). Effect of 16 Weeks of Strength Training and Creatine Supplementation on Strength and Cognition in Older Adults: A Pilot Study. Journal of Exercise Physiology Online, 23(4), 88–94.

***Roschel, H., Gualano, B., Ostojic, S.M. & Rawson, E.S. (2021). Creatine Supplementation and Brain Health. Nutrients, 13(2), 586. DOI: 10.3390/nu13020586.