COMPLEMENT® Creatine FAQs

Creatine may lead to a small increase in scale weight from water held inside muscle cells, not from body fat. This intracellular water can make muscles appear fuller without causing puffiness.

Creatine monohydrate is one of the most well researched dietary ingredients and is generally well tolerated in healthy adults when used as directed. If you have a medical condition, are pregnant or nursing, or take medications, talk with your healthcare professional before use.

One serving of COMPLEMENT® Creatine provides 5 g of creatine monohydrate. Daily intake of 3 to 5 g is widely used in research for ongoing support.

A loading phase is optional. Some people choose about 20 g per day divided into several servings for five to seven days to saturate muscle stores more quickly, then continue with 3 to 5 g per day. You can also skip loading and take 5 g daily to reach similar saturation over time.

Creatine supports cellular energy production by helping regenerate ATP during high intensity activity. Many users report better training performance and less perceived fatigue during exercise.*

Want more information? Check out the research.

Creatine helps maintain brain energy stores and has been studied for roles in cognitive performance and mental processing, particularly under stress or sleep loss. Individual results can vary.*

Want more information Check out the research here and here.

Creatine has been studied for support of muscle mass, strength, and overall physical function in midlife and older adults, including women. It can be a useful part of a fitness and nutrition plan during these life stages.*

Want more information Check out the research here and here.

Most people do not experience noticeable bloating when using 3 to 5 g per day. Higher intakes during a loading phase may increase the chance of temporary water retention. COMPLEMENT® Creatine is micronized to mix easily.

Yes. COMPLEMENT® Creatine is vegan and a good fit for plant based eaters who typically consume less creatine from food.

Any time of day works. Consistency is what matters. Mix it with water, a smoothie, or your usual beverage.

Some people notice training benefits within one to two weeks. More noticeable changes are common with consistent daily use over three to four weeks. Individual results vary.

Yes. It is unflavored and mixes well with protein, greens, or other beverages. If you use medications or have health conditions, consult your healthcare professional.

COMPLEMENT® Creatine comes in a certified compostable pouch. Composting availability and conditions vary by location. Check local guidelines.

We use Creavitalis creatine monohydrate, a high purity, micronized form that mixes smoothly and is supported by clinical research on creatine monohydrate.*