FAQ
Everything you need to know about creatine - how it works, how to take it, what the research actually says. Tap a question to expand the answer.
The Basics
What is creatine and how does it work?
Creatine is a compound your body makes naturally and gets from meat and fish. About 95% is stored in your muscles as phosphocreatine, where it helps rapidly regenerate ATP - the energy your muscles burn during short, hard efforts like lifting, sprinting or jumping. Supplementing raises those stores above what diet alone provides.
Does creatine improve endurance or just strength?
The biggest gains are in strength, power and short-burst efforts. Endurance athletes still benefit from better recovery between hard intervals - but it isn't a direct endurance booster.
Does creatine help brain health?
Emerging research suggests creatine may support cognitive performance, especially under sleep deprivation or in people with lower baseline stores such as vegetarians. The evidence is promising but still developing.
Safety & Common Concerns
Who can take creatine?
Creatine is safe and effective for most healthy adults - beginners to advanced athletes, men and women, and older adults. Vegans and vegetarians often see the biggest response due to lower baseline stores. Under-18s should have parental guidance. If you're pregnant, breastfeeding or have pre-existing kidney disease, speak to your GP first.
Does creatine cause hair loss?
No good evidence supports this. The claim traces back to one 2009 study measuring DHT (not hair). A 2025 randomised controlled trial that directly measured hair follicle health found no effect.
Is creatine bad for your kidneys?
Not in healthy people. A 2025 meta-analysis of 21 studies and multiple gold-standard GFR trials show no adverse effect on kidney function at standard doses. If you have pre-existing kidney disease, speak to your doctor first.
Does creatine cause acne?
There's no clinical evidence linking creatine to acne. If breakouts appear when starting, likelier culprits are new training intensity, sweat and hygiene, or diet changes.
Is creatine safe long-term?
Studies have followed daily users for 5+ years with no negative effects in healthy adults. It's one of the most-studied supplements in existence.
Dosing & Usage
How much creatine should I take per day?
3–5 g daily. Consistency matters far more than timing - every day, indefinitely.
When is the best time to take creatine?
Consistency matters more than timing. Pre- or post-workout are both fine; on rest days, take it whenever you'll remember.
Do I need to do a loading phase?
No. Loading (20 g per day split over 5–7 days) reaches saturation faster, but 3–5 g per day over 3–4 weeks gets you to the same endpoint. Loading isn't necessary and can cause GI discomfort in some people.
Results & Expectations
How much strength can I realistically gain?
Meta-analyses show creatine typically adds 8–14% more strength gain on top of what training alone produces. Individual response varies.
How much muscle will I build?
Around 1–2 kg of extra lean mass over 4–12 weeks compared to placebo - assuming consistent training and enough protein. Creatine amplifies training; it doesn't replace it.
Shipping & Returns
Do you stock creatine in Australia?
Yes. We're an Australian business with all stock held and dispatched from our Perth warehouse - no long international waits.
How long will it take to receive my order?
Standard shipping takes 3–5 business days. Express shipping takes 1–3 business days.
Is express shipping available?
Yes. Express shipping is available at checkout for a flat $4.00 and delivers within 1–3 business days.
Where do you ship from?
All orders are dispatched from our warehouse in Perth, Western Australia.
Can I return my order?
Yes. We offer a 90-day return window on all orders. Contact us with your order number to start a return.
My order arrived damaged, can you help?
Absolutely. If your order arrives damaged, you can choose between a full refund or a full replacement shipped at no cost. Get in touch with a photo and your order number and we'll sort it straight away.
Still have a question? Get in touch - we're happy to help.