Harvard Health on Creatine – A review discussing the potential benefits and risks of creatine supplementation, including its effects on athletic performance and muscle recovery.
Creatine: the science-backed edge
What is creatine?
Creatine is a compound your muscles use for quick bursts of energy during intense exercise. It is one of the most studied supplements in sports nutrition.
What does creatine do?
Creatine supports strength, power and muscle recovery. Emerging research supports cognitive benefits.
Side effects
Generally considered safe for healthy individuals, though excessive use may cause minor side effects like bloating or digestive discomfort.
Who is it for?
Active adults who want strength without the powder, and women 35+: research in women looks at creatine and bone density support.
How to use it safely
Take one serving (4 gummies = 5g) a day and drink plenty of water. If you have a health condition, are pregnant or nursing, or take medication, talk to your doctor before starting any supplement.
Citation: LeWine, H. E. (2024, March 20). What is creatine? Potential benefits and risks of this popular supplement. Harvard Health Publishing. Retrieved from Harvard Health.
Backed by science
Creatine is one of the most studied supplements in sports nutrition, with 500+ studies on strength, power and recovery. Our gummies give you the 5g dose used in the research, without the powder.






