• Women: Creatine helps support lean muscle, daily energy, and cognitive clarity, especially during times of hormonal change like menopause.^† It’s a clean, effective way to feel strong, focused, and resilient.
• Older Adults: As we age, we naturally lose muscle mass, power, and cognitive sharpness. Creatine can help maintain strength, improve recovery, and support brain health.^† A growing body of research shows that creatine, especially when paired with regular exercise, can help older adults stay strong, mobile, and independent.
• Plant-Based Eaters: Because creatine is found almost exclusively in animal products like meat and fish, those with plant-based diets tend to have lower baseline levels. Supplementation can help fill that nutritional gap, supporting strength, energy, and cognitive function without compromising your lifestyle.

• Over 200 pounds? You may benefit from the higher end of the range (closer to 5g/day).
• Smaller body size or just getting started? A lower dose (around 2-3g/day) may be plenty.
• Women generally require slightly less than men due to lower average muscle mass but benefit equally from supplementation.
• Plant-based eaters may benefit from the higher end of the range, as they get less creatine from their diet.
• For brain, mood, or aging support, 2-3g/day is a great starting point for most people.
• If you’re strength training regularly, aim toward the middle-to-upper end if you’re under 150 pounds, or the upper end if over 150 pounds to support recovery and performance.
• If you already use AMPED™ Nitro, aim for about 2g of Creatine/day, or a little less than half a scoop.

Creatine works best when taken daily. More isn’t necessarily better—consistency helps saturate your muscles over time, which is key to unlocking its full benefits for strength, energy, recovery, and cognitive support.

There’s no need to “load” or cycle creatine. A consistent daily dose (2.5-5g/day) is just as effective over a few weeks, and easier on your body and routine. Just like brushing your teeth, it’s not about taking a lot all at once, but about showing up daily for long-term results.

Absolutely. Creatine can be a powerful tool to support your body through the hormonal shifts of perimenopause and menopause, without affecting your hormones.^†

Many women experience changes in strength, energy, and body composition during this transition. Creatine helps support healthy muscles and bones during menopause, supports energy production at the cellular level, and may even benefit mood and cognitive function.^†

It’s hormone-free, well-researched, and works naturally with your body, making it a smart, supportive addition to your wellness routine at any midlife stage.

No—creatine doesn’t cause bloating for most people. Creatine draws water into muscle cells, not under your skin, resulting in cellular hydration, not puffiness. Studies show that long-term use doesn’t increase total body water beyond what's needed to support lean muscle.

Some people associate creatine with bloating because of cheap formulas loaded with additives or excess sodium, or outdated “loading” protocols that recommend high doses. Stick to the right amount for your body to feel the benefits, without taking more than you need. Check the chart in the image carousel above to find your ideal daily dose.

Nope—you don’t have to. While creatine “loading” (typically 20g/day for 5-7 days) can help saturate your muscles faster, it’s not required to experience the full benefits. A consistent daily dose of 2.5-5g is just as effective over time—your body will still reach the same muscle saturation levels, just more gradually (usually within 3-4 weeks). That means you can skip the high doses and still get all the performance, recovery, and cognitive support creatine is known for.

You can load if you're in a hurry to see results, like prepping for an event. But for most people, especially those using creatine for general strength, energy, and wellness, daily consistency is what matters most.

No, creatine is not a steroid. While both creatine and steroids may be associated with muscle gains, they’re entirely different in how they work, how they’re regulated, and what they are.

• Steroids are fat-soluble synthetic hormones that alter gene expression and are regulated drugs.
• Creatine is a water-soluble natural compound that helps produce cellular energy (ATP). It’s legal, safe, and works by supporting performance, not by changing your hormones.

There’s no solid evidence that creatine causes hair loss. This myth comes from a single study that found a temporary increase in DHT, a hormone linked to hair loss in some people, but no study has ever shown that creatine causes hair loss.

Over a dozen follow-up studies found no meaningful changes in testosterone or DHT levels with creatine use. Bottom line: creatine has never been clinically shown to cause hair loss, balding, or thinning.

No, creatine does not cause dehydration. This myth stems from early speculation, but research doesn’t support it. Studies show that creatine may reduce the risk of cramping, heat illness, and dehydration, especially in athletes training in hot environments.

Creatine helps draw water into your muscle cells, supporting cellular hydration, not draining it. Because creatine slightly increases your body’s water needs, it’s important to drink plenty of fluids throughout the day to stay well-hydrated.