Creatine is one of the most researched supplements out there, and the more research comes out, the more it shows how beneficial it can be for all genders, ages and fitness levels. It isn't a steroid, it doesn't make you bloat, and it isn't just for gym bros. Below we go through the five myths we hear most, then give you five reasons it might be worth a try.
Myth 1: Is creatine just for gym bros?
No. Research has followed creatine well beyond the weights room. A 2025 review of 20 trials in 1,093 adults aged 55 and over (about 69% of them women) linked creatine plus resistance training to better strength. Early research on memory and thinking is promising too, though still modest and not yet conclusive.
So it's less about how much you lift and more about how you want to feel as you age.
Myth 2: Does creatine make you bloat and hold water?
Creatine draws water into your muscle cells, not under your skin. That's different to the puffy, bloated feeling people worry about. Research at standard doses doesn't show dehydration or cramping as a problem, and you don't need a "loading" phase. A steady 3g a day is the usual dose.
Myth 3: Is creatine a steroid?
Not even close. Creatine is a natural compound made from amino acids. Your body makes it, and you also get some from foods like meat and fish. Most of it is stored in your muscles. Steroids are hormones. Creatine isn't.
Myth 4: Do only men need creatine?
No. Women have creatine stores too, and the research now includes women across different life stages. It isn't a men's supplement, it's a human one. The older-adult review above is a good example, with women making up around two thirds of the people studied.
Myth 5: Does creatine taste bad?
Ours is 100% pure creatine monohydrate, unflavoured and virtually tasteless. Stir it into water, juice, a smoothie or your morning coffee and you won't notice it. It's also micronised, which just means a finer powder that mixes in easily.
| The myth | What the research says |
|---|---|
| Just for gym bros | Studied in adults 55+, alongside resistance training |
| Makes you bloat | Water goes into muscle cells, no loading phase needed |
| It's a steroid | A natural compound made from amino acids, not a hormone |
| Only men need it | Research includes women across life stages |
| Tastes bad | Unflavoured and virtually tasteless |
What are the reasons to try creatine?
Busting myths is one thing. Here's why people give it a go.
- It's one of the most researched supplements. Decades of studies, with new research still coming out, including in older adults and women.
- It may support strength. Alongside resistance training, creatine has been linked to better strength, including in adults 55 and over.
- It may support healthy ageing. Staying strong is a big part of doing the things you love for longer.
- Early signs for memory and thinking. Research here is modest so far, but it's an area researchers are watching closely.
- It's simple and affordable. One serve a day, no loading phase, and a 300g tub gives you 100 serves, which works out to about 38 cents a serve.
100% pure creatine monohydrate. 300g, 100 serves. Gluten, dairy and soy free, and vegan friendly.
How do you take creatine?
Mix 2 teaspoons (3g) into water, juice or a smoothie once daily. If you'd like to ease in, start with 1 teaspoon. Most people pick a time that suits them, like with breakfast or their morning coffee, so it becomes a habit. Consistency matters more than the time of day.
One thing worth knowing: creatine can nudge the creatinine result on standard blood tests, so let your doctor know you take it before your next one.
Frequently asked questions
Do I need a loading phase?
No. A steady 3g a day is the usual dose, and there's no need to load.
Is creatine safe?
Research in healthy adults at standard doses hasn't shown harm. If you're pregnant, breastfeeding or have an underlying health condition, speak to your health professional before taking it.
Does creatine work for women?
Women have creatine stores too, and the research now includes women across different life stages. It isn't just a men's supplement.
Do I need to exercise to take creatine?
Most of the strength research pairs creatine with resistance training, so that's where the evidence is strongest. Many people also take it for general wellbeing as they age. If you're unsure, ask your health professional.
Is micronised creatine better?
Micronised just means a finer powder, so it mixes into drinks more easily. It's the same creatine monohydrate.
Ready to give creatine a go?
Pure, micronised and unflavoured. One serve a day.
Shop creatine monohydrate →Always read the label and follow the directions for use. If you're pregnant, breastfeeding or have an underlying health condition, speak to your health professional before taking creatine. This article is general information, not medical advice.
Sources: Creatine in older adults, 2025 meta-analysis (Springer) and Frontiers in Nutrition, 2025 creatine review.
Cheers,
Peter & Issy
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