Most creatine studies were done on men. Not this one.*
Pereira, F. et al. (2026) Journal of Functional Morphology and Kinesiology, 11(1), 105
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Measure 5.3g (approximately 2 heaped teaspoons) once daily, and mix thoroughly into any cold or warm drink, smoothie or yoghurt.
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Yes, Creatine is one of the most extensively studied supplements and is considered safe for most people. We have selected Creavitalis® Creatine for its exceptional purity and safety, as it undergoes rigorous testing. However, if you have any further questions or concerns, we encourage you to book a free consultation with us.
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Individual responses to Creatine can vary, but bloating is typically associated with higher dosages. Creatine Complex provides a 5g daily serving of Creatine—a well-studied amount that is typically well tolerated within the standard 3–5g range. The narrative that creatine inevitably causes bloating and water retention is outdated particularly for women. Evidence firmly supports that creatine is a safe, and highly effective supplement with a low risk of adverse gastrointestinal or hydration -related side effects.
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No, a loading phase is optional. Research shows you can achieve the same long-term results with a consistent daily dose of 5g. Skipping the traditional loading period in favour of a daily maintenance dose of 3 to 5 grams is now widely recommended. While it may take about three weeks to fully saturate your muscle creatine levels, the physiological outcomes are the same. Our Creatine Complex provides 4.4g of Creatine monohydrate per serving, making it an ideal choice for your daily maintenance protocol.
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We do not recommend using Creatine Complex during pregnancy or breastfeeding. Although Creatine has been studied throughout pregnancy, there is limited human evidence to confirm its appropriateness. The formula also includes AstraGin® which is also contraindicated during these specific life stages.
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*Contains Magnesium, which contributes to the normal functioning of the nervous system, psychological function and muscle function. Creatine increases physical performance in successive bursts of short-term high intensity exercise (the beneficial effect is obtained with a daily intake of 3g of Creatine). Vitamin C contributes to normal energy-yielding metabolism, a reduction of tiredness and fatigue, the protection of cells from oxidative stress and to the normal function of the immune system.
