Creatine Monohydrate
Also known as: Creatine monohydrate
The most researched supplement ever. Saturates muscles with energy for greater power, heavier lifts, and faster recovery. Backed by 100+ studies.
What it is
Creatine monohydrate is a naturally occurring compound found in small amounts in meat and fish, and made in small quantities by your own body from amino acids. It's stored mainly in muscle, where it helps regenerate the energy your cells use during short bursts of effort.
Why we use it
It's one of the most extensively studied sports-nutrition ingredients available, with a strong track record for supporting strength and power output — which is why it's the entire point of our Creatine Gummies.
What the research generally suggests
Creatine monohydrate is widely considered one of the most well-researched supplements for supporting muscle strength, power output and exercise performance, with a large body of studies across different populations including women; research also continues to explore potential cognitive benefits.
Typical amounts
A common maintenance approach used in research is around 3-5g per day, taken consistently; some studies use a short higher-dose "loading" phase first, though steady daily dosing achieves similar saturation over a slightly longer timeframe.
In Flexies products: 5,000mg per serving.
Benefits
- Muscle power
- Strength gains
- Faster recovery
- ATP regeneration
- Cognitive support
Good to know
- • Creatine can draw water into muscle cells, so make sure you're drinking enough water alongside it.
- • If you have pre-existing kidney disease, check with your GP before starting creatine.
- • Mild, temporary water retention is a normal and expected response, not a sign something is wrong.
As always, if you're unsure whether this ingredient is right for you, chat to your GP or pharmacist before adding it to your routine.