Should women take creatine? Here's what the science says.
The short answer is yes. Women make less creatine than men and get less from food. Here's what the research shows, and what else we put in the glass.
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The short version
Three things every woman should know.
- Women have less creatine to start with.On average, women make about 20% less creatine than men and get 30–40% less from food.
- It's not just for muscles.Your brain uses creatine for energy too, every hour of the day.
- It's one of the most studied supplements there is.Hundreds of studies, with a strong safety record at 3–5g a day.
Why women are lower
Less made. Less eaten.
Most of the creatine you get from food comes from meat and fish. Women tend to eat less of both, and make a bit less themselves.
- Your body makes less.Women produce around 20% less creatine than men each day.
- Your diet gives you less.Less red meat and fish means less creatine. If you're vegetarian or vegan, you get very little.
- Hormones play a part.Researchers are now studying how creatine levels shift across the menstrual cycle and menopause.
That's why topping up makes more of a difference for women.
What the research says
The honest picture, from strongest to newest.
Some benefits are well proven. Others are promising but still being studied. Here's where things stand.
- Strong evidenceMuscle and strength.The strongest evidence. Creatine plus strength training helps women build and keep muscle, including after menopause.
- Growing evidenceMemory and thinking.Studies show better memory, especially in older adults. Research in younger women is still growing.
- Early researchSleep, mood and menopause.Early studies look promising, but they're small. More research is on the way.
We'd rather tell you what's proven than oversell it.
Myths, cleared up
Three things creatine won't do.
- It won't make you bulky.Creatine doesn't build muscle by itself. Muscle comes from training and eating enough protein.
- It won't make you bloated.At 5g a day, without a "loading" phase, most people don't notice anything. Any extra water goes into your muscles, not under your skin.
- It won't make your hair fall out.This idea comes from one small study of male rugby players in 2009. It has never been repeated, and no study has shown hair loss.
The science
“Creatine is one of the most rigorously studied compounds in sports science. Combined with targeted electrolyte and cellular support, the difference in daily readiness and performance is measurable — and compounding.”
Dr Tom GurneyChief Science Officer
More than creatine
Creatine is the start. Here's what else is in each sachet.
We built Cognition & Performance around 5g of creatine, then added what a busy day also needs: hydration, steady energy and support for your cells.
- Creatine (Creapure®)5gIncreases physical performance in successive bursts of short-term, high-intensity exercise. Research also links creatine to mental performance, especially after poor sleep.
- Electrolyte complex1,285mgWhether you've dehydrated overnight or need to rehydrate after a workout, this electrolyte complex helps reduce tiredness, improves cognitive function and keeps your muscles working normally.
- Vitamin B55mgContributes to mental performance and the reduction of tiredness and fatigue.
- Selenium50µgContributes to the protection of cells from oxidative stress.
- Taurine1,000mgHelps soothe coffee jitters and calm the nervous system.
- L-Carnitine500mgSupports energy at a cellular level.
Six ingredients. One sachet. No stimulants.
The comparison
How we compare to buying them separately.
Cognition & Performance
Generic creatine and electrolytes
All of this for £1.28 a day.
Try it risk-freeHow to take it
5g a day. Every day.
That's the amount most studies use. There's no need for a loading phase: take it daily and your levels build up over three to four weeks.
- 01One sachet in 500ml of water.Each sachet has 5g of Creapure®, the purest form of creatine.
- 02Take it at any time of day.Most people have it in the morning, with or without coffee.
- 03Take it on rest days too.It's daily use that keeps your levels topped up.
Plus electrolytes and vitamin B5 in the same glass.
Reported results
What our customers told us.
We asked 65 people how they felt after 45 days of one sachet a day.
- 88% report more stable energy and output
- 86% report more mental clarity and drive
- 78% report no more crashes
- 84% report recovering faster
*Based on self-reported data of 65 participants after 45 days of use 8hours Cognition & Performance. Individual results may vary.
- ★★★★★
Finally! A tasty way to take creatine
This tastes so delicious and natural and has been a great way to get my creatine in.
- ★★★★★
No coffee jitters?!
This has worked magic for me. I used to get quite bad anxious caffeine jitters but this has massively helped smooth these out and just add a backbone to the alertness I get from my coffee.
- ★★★★★
My day doesn't start without it
Coffee always been my go-to to pick me up in the morning but C&P is what actually carries me deep into the afternoon. My productivity has been so consistent.
What to expect
What to expect, week by week.
Creatine works by building up in your body, so give it a few weeks.
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Week 1
A simple daily habit.
One sachet in water, every day.
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Weeks 2–4
Your creatine stores fill up.
Taken daily, 5g a day tops up your stores over three to four weeks.
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Month 2 onwards
Your new baseline.
This is when most people say they notice the difference.
That's why you get 90 days to decide.
Hear it from people who take it every day.
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Focus & Productivity
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Stable Energy
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Mental Clarity & Sleep Deprivation
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Hydration & Energy
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No coffee jitters
Our promise
Try it for 90 days. If it's not for you, get your money back.
Creatine takes a few weeks to build up, so we give you three months to decide.
- 90-day money-back guarantee.Long enough to feel the difference properly.
- Free shipping.Delivered to your door.
- Pause or cancel anytime.No lock-in, no minimum term.
This Black Friday
Three months of sachets. Plus the welcome kit.
Your first delivery brings three 30-sachet boxes of Cognition & Performance, with the welcome kit free in the same box.
3-Month Supply
Cognition & Performance
30 sachets a box. 5g Creapure® creatine, electrolytes, vitamin B5 and selenium. Stimulant-free.
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Free
Running Hat
£30Free -
Free
Glass Bottle (500ml)
£20Free -
Free
Nose Strips
£25Free -
Free
Members Keychain
£15Free -
Free
Free Month ClassPass
£35Free
£125 in free gifts, in the box with your first delivery.
Black Friday offer
Start your 90 days, plus £125 in gifts.
- Free Welcome Kit (£125 in value)
- Lowest price per serving
- Free Shipping
- Cancel or pause anytime
- 90-Day Money-Back Guarantee
Sauna Hat
Members Shoulder Bag
- Cancel or pause anytime
- 90-Day Money-Back Guarantee
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Questions
Is this a subscription?
Yes. It's a 3-month plan, delivered every 3 months. Pause or cancel anytime.
Is creatine safe for women?
Creatine is one of the most studied supplements in the world, with a strong safety record at 3–5g a day in healthy adults. If you have a medical condition or take medication, check with your doctor first.
Will it make me gain weight?
Creatine doesn't add fat. It draws a little water into your muscles, which some people see as a small change on the scales in the first weeks. At 5g a day, without a loading phase, most people don't notice it.
Can I take it if I'm pregnant or breastfeeding?
Research during pregnancy and breastfeeding is still limited, so please speak to your doctor or midwife before taking it.
How long until I notice a difference?
You rehydrate from the first glass. Creatine builds up over time: taken every day, 5g tops up your stores over three to four weeks, which is why we give you 90 days to try it.
What if it's not for me?
You're covered by our 90-day money-back guarantee.