Creatine is a naturally occurring compound made from amino acids, primarily found in your muscles and brain. Your body produces creatine on its own, and you can also get it through foods like red meat and fish. It plays a key role in supplying energy to your muscles, especially during short bursts of intense activity like lifting weights or sprinting.

Creatine is one of the most extensively studied supplements in the fitness world, and research consistently shows it can help increase strength, build muscle, improve recovery, and even support cognitive function.

Creatine is best known for boosting strength, helping build muscle, speeding up muscle recovery, and enhancing mental focus and clarity.

Yes, creatine is very safe! In fact, it’s one of the most well-researched supplements available today. In 2020, the FDA gave creatine monohydrate a GRAS (Generally Recognized As Safe) status — the same safety classification given to everyday supplements like vitamin C and whey protein.

Decades of studies have shown that creatine is safe for long-term use in healthy individuals, with no serious side effects when taken at recommended doses. It's trusted by athletes, fitness enthusiasts, and even used in clinical settings to support brain health and muscle recovery.

Most people start noticing the benefits of creatine within 2 to 3 weeks of consistent use.

Some users who load creatine may feel improvements in strength, endurance, and muscle fullness in as little as one week, while those who take a steady daily dose (around 3–5 grams) without loading usually see results gradually over a few weeks.

For best results, take 3–5 gummies (3–5 grams of creatine) every day — consistency is key! Creatine works by gradually saturating your muscles, so it’s important to take it daily, even on rest days.

There’s no need to time it perfectly around your workout — you can take your gummies whenever it’s most convenient for you. Some people like taking them with a meal or after training, but the most important thing is simply building the daily habit.

Stick with it, and you'll start to see the benefits within a few weeks!

For best results, take 3–5 gummies (3–5 grams of creatine) every day — consistency is key! Creatine works by gradually saturating your muscles, so it’s important to take it daily, even on rest days.

There’s no need to time it perfectly around your workout — you can take your gummies whenever it’s most convenient for you. Some people like taking them with a meal or after training, but the most important thing is simply building the daily habit.

Stick with it, and you'll start to see the benefits within a few weeks!