Creatine

Creatine is a compound the body makes naturally and also gets from food, particularly red meat and fish. It is one of the most researched supplements available, and creatine monohydrate is the form used in the vast majority of that research, which is why it is the form we choose. 

Ours is super soluble, so it mixes cleanly rather than settling at the bottom of the glass. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise in adults performing high-intensity exercise. That benefit is established at a daily intake of 3g.

The marine magnesium is there for a reason. Each serving provides 100mg, or 27% of the nutrient reference value, and magnesium contributes to normal energy-yielding metabolism, normal muscle function, normal protein synthesis, normal psychological function and the reduction of tiredness and fatigue. 

Pairing creatine and magnesium means two purposeful ingredients in one scoop rather than two separate products to remember. Both amounts are clearly stated on pack and both ingredients are third-party tested. No fillers, flow agents or sweeteners, just a simple formula designed to earn its place in your routine.

Take one 6g serving a day, stirred into whatever you are already drinking. There is no need for a loading phase or to cycle on and off. Creatine works through consistent use, so regularity matters more than perfect timing. Before or after a workout is largely a matter of preference; the best time is the one you will remember. 

Creatine for women is one of the most searched questions in the category, but the serving guidance is the same for adult women and men. Keep it simple, take it consistently and let the routine do the work.