We recommend taking creatine+ daily to get the most benefits. Just mix 1 stick pack in 8-10 ounces of your preferred beverage (hot or cold) one to two times daily and enjoy! Or follow the recommendation from your health care practitioner. It also goes great in smoothies, oatmeal, and yogurt. 

You can take creatine supplements anytime of day on a full or empty stomach—what’s most important is consistency over time. Some people choose to take it pre-workout to fuel exercise, whereas others prefer it in a recovery meal or shake. Whatever works best for you! We do recommend consulting with your health care practitioner when incorporating creatine+ into your daily regimen.

You can absolutely take creatine+ daily! Daily supplementation of creatine supports an increase in creatine stores in the body, and research shows consistency is key. Whether taking it on workout or rest days, creatine+ delivers a streamlined approach to support your muscle and brain health.*

Creatine is one of the most researched supplements out there. While athletes have loved this supplement to improve their performance (and it does work for that), it’s really a supplement most people can benefit from. Research shows that taking it regularly helps for building and maintaining lean mass—crucial for metabolic health and powerful aging—and supporting cognition. (Women in particular are leaning on creatine+ to help them tone, recover, and push themselves further in workouts.)*

We take creatine supplements a step further by pairing it with the amino acid taurine. There’s a lot of exciting emerging research on taurine's contribution to muscle health, inflammatory balance, and mitochondrial health (aka cellular energy).*

Overall, no a loading dose is not required to reap the benefits of creatine. A loading dose typically involves supplementing with a pretty high dose (or around 20-25 grams a day for about 5-7 days). Athletes may choose to do this to build creatine stores quickly before adopting a daily dose of 5 grams. 

But research shows that starting with and sticking to a lower 5 to 10 gram a day dose is a good amount to start with and stay with. The difference is, it may take just a few weeks until creatine levels in the body start to increase.*

Some people may notice water retention when starting a creatine supplement—and therefore a higher number on the scale. That’s because creatine can promote a small increase of water storage in the muscles. But if this happens, it’s temporary as your body adjusts to the supplement. 

Not everyone will experience this, and sticking to the modest daily dose helps mitigate this compared to a larger loading dose (like 20+ grams a day).

Creatine can promote a short-term increase of water retention which can lead to feelings of bloat in some individuals. But for those that experience this (not everyone does—especially when taking a modest daily dose and hydrating properly)—it’s temporary.

Absolutely! You can pair creatine+ with any mindbodygreen supplements+ product. Which product you choose to take in combination is entirely up to your individual needs and preferences. For example, our grass-fed whey protein isolate+, which features highly absorbable, complete protein is an excellent choice for those looking to further support lean muscle mass and protein intake goals.*

As with general health and well-being practices, it is beneficial to stay adequately hydrated when taking creatine, as this can help with absorption and efficacy (supporting uptake into cells in the body but also helps optimize creatine impact on exercise performance and muscle recovery). Drinking sufficient amounts of water throughout the day supports maintenance of hydration levels and supports overall performance and benefits of creatine supplementation. For some people, their baseline water intake is inadequate, and they’re simply not aware (the baseline recommendation for daily fluid intake is 9 to 13 cups a day, for women and men, respectively). So by increasing their water intake (and hydration status) alongside their new creatine supplement regimen, they find better success overall.*

Our creatine+ is formulated for men and women 18+. creatine+ is a safe and high-quality ingredient duo (i.e., creatine and taurine) rooted in science for promoting lean muscle mass, strength and recovery, and even brain and cognitive health benefits. Both creatine (made up of amino acids) and taurine (an amino acid) are present in our diet (especially animal sources like meat, dairy, and fish), and most people consume these compounds from foods. For those who are pregnant or breastfeeding, out of an abundance of caution, we do recommend consulting with your health care practitioner before using creatine+ or any dietary supplement product, as everyone has individualized considerations.*

Yes. creatine+ is also GMO-free, soy-free, dairy-free, and major food allergen-free.

Yes, each dietary supplement in our portfolio (including creatine+), is third-party tested for purity and potency by ISO-certified labs.