Creatine formulated for the female body. Not relabelled for it.

Creatine is widely considered one of the most thoroughly researched and tested nutrition supplements in the world⁽¹⁰⁾. It is a compound the body produces naturally, stored primarily in muscle tissue where it helps regenerate ATP, the cellular energy source that powers high-intensity activity and brain function⁽⁰²⁾. 30 years of clinical research support creatine's benefits for muscle strength and power, bone density, cognitive performance and clarity, and recovery^{(01) (02)}.

Creatine increases the water stored in the muscle and so may lead to a slight increase in overall body weight. However, research in women has not found a significant increase in fat mass from creatine⁽⁰¹⁾. Some people may experience mild bloating or stomach discomfort.

Drinking enough water throughout the day is recommended and may help. It typically settles within the first couple of weeks.

Yes, creatine monohydrate is generally considered safe for healthy women when used as recommended⁽⁰²⁾. Research has not found an increased risk of serious health problems in women taking creatine^{(02) (01)}.

There is no good evidence that creatine causes hair loss. A 12-week randomised controlled trial that directly measured hair follicle health found no evidence linking creatine supplementation to hair loss⁽⁰⁴⁾. A broader review of the research found no consistent effect of creatine on testosterone or DHT levels either⁽⁰³⁾.

Creatine comes from meat and fish. If you're vegetarian, you're likely getting close to zero from food. Vegetarians consistently show lower baseline creatine stores in muscle than meat-eaters do, by roughly 20 to 30% in direct measurements⁽⁰⁵⁾. Which means if you've eaten vegetarian your whole life, you may have more to gain from supplementing than almost anyone else⁽⁰⁵⁾.

And the supplement itself is vegetarian. Creatine monohydrate powder, including ours, isn't extracted from meat, it's produced through lab synthesis, so it fits a vegetarian diet without exception⁽⁰⁸⁾.

Avoid creatine, or any creatine supplement, if you're pregnant or breastfeeding, have an existing kidney condition, or are under 18. If any of this applies to you, or you're unsure, consult your doctor first.

No, not in healthy people with no known history of kidney disease. Long-term studies on creatine in healthy individuals consistently show no negative effect on kidney function, including studies running up to five years⁽⁰²⁾. If you already have a kidney condition, consult with your doctor before starting any supplement.

No. Creatine is a compound your body already produces and stores, largely from the protein you eat. It has no legal or pharmacological relationship to anabolic steroids and doesn't work through the same pathways in the body⁽⁰³⁾.

No, creatine doesn't affect your hormones, it isn't one itself, and research shows no consistent effect on oestrogen, progesterone, or other female hormones⁽⁰³⁾. Instead, it supports cellular energy metabolism in tissues affected by hormonal shifts across the menstrual cycle, premenopause, and menopause^{(01) (09)}.

It's also generally considered safe with PCOS, there's no evidence it makes symptoms worse, and one study even found creatine plus exercise improved insulin sensitivity, a common PCOS issue⁽⁰⁶⁾. As with any existing condition, check with your doctor before starting.

3g, not 5g. Most clinical research on creatine uses 3 to 5g daily⁽⁰²⁾. That range comes from a maintenance formula of roughly 0.03g per kg of body weight per day, scaled to reach and hold muscle saturation⁽⁰²⁾. The "5g" figure most brands default to is typically calculated off a reference body weight in the 75 to 100kg range, closer to average male body mass. Scaled to average female body weight and lean muscle mass, that same formula lands closer to 3g^{(01) (02)}. We didn't round down for the sake of a smaller-sounding number, we scaled the dose to the body it's actually for.