Muscle you keep
Holding on to muscle is one of the most important things you can do for long-term health. Creatine supports strength and lean muscle, especially alongside resistance training.*
5g per serving1 ingredient
Daily foundation · Strength & cellular energy
Creatine Monohydrate
Pure creatine monohydrate. 5g per serving.
- Supports muscle strength, power output, and recovery.*
- Supports lean muscle mass and healthy body composition.*
- Supports healthy insulin sensitivity and metabolic function.*
- Supports brain energy metabolism and cognitive performance.*
- Single ingredient. Vegan and non-GMO.
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Why it matters
Why take creatine
Creatine is one of the most researched supplements in the world, and it is not just for athletes. Your muscles and your brain both use it to make quick energy, every day.
Energy for your brain
Your brain runs on the same quick-energy system as your muscles. Creatine supports brain energy, not just strength.*
Better recovery
It helps your muscles recover between workouts, so you show up stronger next time.*
What people get wrong
Will it make me bloated?
At the standard 5g a day, most people don't notice any bloating. The water creatine draws in goes into your muscle cells, which is part of how it works. The bloated feeling people talk about usually comes from loading with much larger doses, which you don't need.
Is it only for men, or for athletes?
No. Creatine has been studied in women too, and you don't need to train like an athlete to benefit. It supports strength, lean muscle and brain energy at any age.*
Will it make me bulky?
No. Building size takes heavy training and a lot of extra food. Creatine just helps your muscles do the work you already give them.
Is it safe to take long term?
It has a strong safety record in healthy adults. If you have kidney concerns, check with your doctor first.
The evidence
One of the most studied supplements in the world.
500+
peer-reviewed studies5 g, one scoop, one ingredient
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Energy at the cell level
Refills the phosphocreatine your muscles and brain use to remake ATP, their energy currency.*
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Muscle as you age
Helps preserve lean muscle, one of the most modifiable factors in long-term metabolic health.*
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Blood sugar handling
Supports insulin-mediated glucose uptake into muscle.*
Read the full research summary
Creatine monohydrate replenishes phosphocreatine stores in muscle and brain tissue, supporting ATP regeneration, the body's primary energy currency. This supports improvements in strength, endurance, and recovery, as well as cognitive function and mental clarity.
Beyond performance, creatine supports insulin-mediated glucose uptake and helps preserve lean muscle mass over time. Sarcopenia, the age-related loss of muscle tissue, is one of the most significant modifiable factors in long-term metabolic health. Consistent creatine supplementation is among the most evidence-backed tools for countering it.
This formula contains one ingredient at the 5g dose the research is built on.
Beyond performance, creatine supports insulin-mediated glucose uptake and helps preserve lean muscle mass over time. Sarcopenia, the age-related loss of muscle tissue, is one of the most significant modifiable factors in long-term metabolic health. Consistent creatine supplementation is among the most evidence-backed tools for countering it.
This formula contains one ingredient at the 5g dose the research is built on.
Questions
Good to know.
Do I need to do a loading phase?
No. A steady 5g a day saturates your muscles within a few weeks, just as effectively as loading, without the bloating some people feel from high early doses.
When should I take it?
Any time. Consistency matters far more than timing, pick a moment you'll remember daily, like your morning shake.
Will it make me bulk up or hold water?
Creatine draws a little water into the muscle, which is part of how it works. It won't make you "bulky", that takes training and calories.
Is creatine safe long-term?
It's among the most-studied supplements there is, with a strong long-term safety record in healthy adults. If you have kidney concerns, check with your doctor first.
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