We recommend taking creatine daily for the best results.
Simply mix 1 scoop of the powder with 8–10 ounces of your favorite beverage—hot or cold.

It blends easily into water, juice, or coffee. If you have a sensitive stomach, adding it to a smoothie can make it easier to digest.
You can also follow the guidance of your healthcare practitioner.

It depends on your preference. The powder is the purest form - just creatine with no extras. It’s ideal if you want the cleanest option with nothing added.

The gummies contain the same effective dose of creatine, but to make them taste good and hold their shape, they include a few extra ingredients (like pectin, flavoring, and natural preservatives).
If convenience and taste help you stay consistent, gummies might be the better choice.

No, you don’t. Creatine isn’t just for athletes or gym days.

If you don’t work out, a small daily dose (2–5 grams) is perfect for supporting muscle and joint function, reducing everyday aches, and giving you a steady boost of cellular energy to get through your day and recover from stress.

If you do work out, you can stick to that same dose or slightly increase it on training days.

Just like you might take a bit more after a rough night’s sleep to help power through the day, then go back to a regular dose after.

Not when you're taking a few grams a day—like the 3–5g daily dose typically recommended for women. That level doesn’t cause the kind of bloating people usually worry about.
Creatine pulls water into your muscle cells, not under your skin. That’s actually a good thing—it helps with hydration, recovery, and strength.


If you do feel bloated or puffy when starting creatine (which not everyone does), it usually goes away within 3–5 days.

To minimize that feeling, start slow. Many women prefer splitting the dose—like 2.5g twice a day—and taking it with food or blending it into a smoothie to make it easier on digestion.

Note: If bloating persists, it may be a sign of low magnesium levels, which can affect how your body handles fluids and hydration.

As with general health and well-being practices, it is beneficial to stay adequately hydrated when taking creatine, as this can help with absorption and efficacy (supporting uptake into cells in the body but also helps optimize creatine impact on exercise performance and muscle recovery).

Drinking sufficient amounts of water throughout the day supports maintenance of hydration levels and supports overall performance and benefits of creatine supplementation.

For some people, their baseline water intake is inadequate, and they’re simply not aware (the baseline recommendation for daily fluid intake is 9 to 13 cups a day, for women and men, respectively).

So by increasing their water intake (and hydration status) alongside their new creatine supplement regimen, they find better success overall.*

The confusion likely comes from bloodwork: creatine can slightly raise creatinine levels (a natural byproduct), which some misinterpret as kidney stress. But in the case of creatine users, that increase is expected and just a normal metabolic response.

Creatine is one of the most researched supplements on the planet, with over 1,000 clinical studies. And in healthy people, there’s no evidence it harms the kidneys or liver — even with long-term, daily use.

Creatine pulls water into your muscles, so you need to drink enough water daily to support this shift. If you’re dehydrated, your kidneys have to work harder — and that’s where problems can arise, but not from creatine itself.

As always, if you have a pre-existing kidney or liver condition, check with your doctor. But for healthy women, creatine is safe, well-tolerated, and extremely well-studied — especially at the daily 3–5g dose.

This concern comes from one small study on male athletes back in 2009 — and it’s been misunderstood ever since.
The study didn’t even measure hair loss. It showed a slight increase in DHT in a group of rugby players taking high doses of creatine.
But the increase was still within normal range, and no hair loss was reported.

Since then, no studies — not in men, not in women — have shown that creatine causes hair shedding or thinning.
And in women especially, there’s zero scientific evidence linking creatine to hair loss.

If hair is thinning in your 40s or 50s, chances are it’s due to hormonal shifts, stress, nutrient deficiency, or genetics.

You can expect to start noticing results in about 2 to 3 weeks, which is how long it typically takes for your creatine levels to become fully saturated—considering they’re currently most likely depleted.

That said, some people start feeling a difference within the first week. It really depends on the individual. But to be safe, assume it takes around 3 weeks if you’re consistent with your daily dose.