Creatine

Mix one level scoop (5.8g) into 200ml of water, stir, and drink. Once a day, any time of day, with or without food. It dissolves in seconds into a light lemon drink, naturally sweetened with monk fruit and stevia. Take it every day rather than only on the days you're active, because it works by keeping your muscle stores topped up.

Creatine isn't a stimulant, so there's nothing to feel on day one and there never will be. It works by filling the reserve your muscles hold, which takes about three to four weeks of daily use. Most people describe the change as things feeling slightly less hard than they were, rather than as a moment. Give it a full month before you judge it.

It won't make you bulky. Building visible muscle takes sustained, deliberate training that nobody does by accident. Creatine does draw a small amount of water into your muscle cells, which is part of how it works, so the scales can move slightly in the first few weeks. That's water inside the muscle, not fat, and it settles.

OptiCreatine™ is creatine monohydrate that's been water-washed and micronised. It's the same molecule as ordinary monohydrate, so it isn't a newer or different form, and we're not going to pretend otherwise. What changes is the drinking experience. It dissolves properly in seconds instead of leaving grit in the bottom of the glass, and it sits easier on the stomach. That matters more than it sounds, because gritty creatine is the most common reason people stop taking it.

No, loading is optional. Taking several servings a day for the first five to seven days fills your stores faster. Taking one scoop a day gets you to the same place in about three to four weeks. Both routes end up in the same position, so take whichever one you'll actually keep up. Drink plenty of water either way.

Yes, and that's how it's meant to be taken. Creatine monohydrate has one of the longest safety records in the category at this kind of daily amount. Your stores drain back down over about a month if you stop, so taking it consistently is what holds the benefit in place.

Creatine sits fine alongside the rest of the Biosphere range. It is not suitable if you have kidney disease. If you take prescription medication or you're managing a health condition, check with your doctor or pharmacist before you start, and drink plenty of water while you're taking it. Don't stop or change anything you've been prescribed.

For most diets, yes. It's vegan, gluten free and sugar free, with no dairy, soy, eggs, nuts or shellfish. Creatine occurs naturally in meat and fish, so if you eat little or none of either, your natural stores are likely to be sitting on the lower side to begin with.

Take it for 60 days. If you decide it isn't doing anything for you, email us and we'll refund what you paid. Creatine takes three to four weeks to fill your stores, so we've set the window long enough for you to actually find out.