Everything you need to know about the most-researched supplement in the world — and why it deserves a place in your routine.

What creatine actually does

Creatine is a compound your body already makes and stores in your muscles, where it helps produce quick bursts of energy. Supplementing simply tops up those stores. With a daily intake of 3g, creatine increases physical performance in successive bursts of short-term, high-intensity exercise — so you get a little more out of those last few reps.

Is creatine right for women?

Yes. Despite an old association with bulking, creatine is one of the most studied and well-tolerated supplements available, for women and men alike. It supports strength and recovery without changing the way you train. It will not make you bulky — that comes from how you eat and lift, not from creatine.

The simple way to take it

Stir 3g into water, juice or your protein shake once a day. Timing does not matter — consistency does. There is no need to load; daily use builds your stores over a couple of weeks.

Our pick

Simple Creatine is pure, unflavoured creatine monohydrate — 3g per serving, nothing else. It dissolves clean and fits into any routine.

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Food supplements should not replace a varied, balanced diet and a healthy lifestyle.