Creatine Formats Explained: Powder, Gummies, Capsules, and Tablets — Pros, Cons, and What to Choose
When people think about creatine, they usually think about what type of creatine to buy (monohydrate, HCl, etc.). But there’s another equally important question: What form of creatine should you take? Powder, gummies, capsules, and tablets all deliver creatine — but they differ significantly in dosing accuracy, absorption practicality, cost, additives, and suitability for long-term […]
Creatine and the Brain: Memory, Cognition, Stress, and Mental Performance
Creatine is best known for improving physical performance, but an increasing body of research shows it also plays a meaningful role in brain energy metabolism. Your brain is one of the most energy-demanding organs in the body. When energy availability drops—due to stress, sleep deprivation, aging, or heavy cognitive load—mental performance often declines. Creatine helps […]
Creatine for Over-40s: Muscle, Strength, Brain Health, and Longevity
As we age, maintaining strength, muscle mass, and mental sharpness becomes less about aesthetics — and more about independence, health, and quality of life. Creatine is often associated with younger athletes, but modern research tells a different story: creatine may be even more valuable after 40 than it is in your 20s. This article explains […]
Creatine for Women: Benefits, Myths, Weight Gain Concerns, and Ideal Dosing
Creatine has historically been marketed to men, but the science is clear: women can benefit substantially from creatine supplementation—for strength, training performance, lean mass support, and potentially brain and healthy-aging outcomes. Major sports nutrition authorities also recognize creatine as one of the most evidence-backed supplements for female athletes. This guide addresses the most common questions […]
Creatine for Beginners: How to Start, How Much to Take, and Common Mistakes
If you’re new to creatine, you’re not alone — and you’re asking the right questions. Creatine is one of the simplest supplements you can take, yet beginners often overcomplicate it with loading phases, timing hacks, cycling protocols, and unnecessary fear about side effects. This guide strips creatine down to what actually matters, so you can […]
The Science of Creatine: What 700+ Studies Really Say
Creatine is not a trend. It is not a hype ingredient. And it is not a “maybe.” Creatine is one of the most extensively researched supplements in human history, with over 700 peer-reviewed studies examining its effects on strength, muscle growth, athletic performance, brain function, aging, and long-term safety. So what does the science actually […]