Creatine Supplements

The perfect ritual for maintaining strength, cognitive function and muscle health, our Ancient + Brave nutritionist team recommends creatine for anyone looking to support performance, energy, recovery and longevity from within.

Ideal for those with active, busy lifestyles and suitable for use throughout perimenopause, menopause and beyond, creatine is also beneficial for those following a plant-based diet, since most dietary sources of creatine are animal-derived. 

Although creatine can be taken during pregnancy, we always recommend that pregnant and breastfeeding women check with their health provider first, as should anyone with a pre-existing medical condition.

At Ancient + Brave, we believe the benefits of creatine for women are many. From elevating energy to supporting strength, recovery, and mental clarity, creatine is a brilliant choice for building resilience in both mind and body, and the perfect ritual for supporting your everyday performance.

While everyone is different, and some may see results sooner than others, those who consistently take True Creatine+ typically notice improvements in recovery and performance after just one week. 

To help you know what to expect from your True Creatine+ ritual, our expert nutrition team has prepared a brief timeline based on current research that you can use to monitor your progress. 

Week 1: Experience early signs of performance and recovery improvements 

Week 2-4: Notice an improvement in your workouts, including enhanced strength 

Week 4-6: Enjoy gains in performance, energy and recovery alongside sustained benefits from supporting True Creatine+ nutrients

For a deeper dive into when to expect results from your creatine ritual, see our True Creatine+ FAQs.

Creatine is one of the most thoroughly researched supplements in the world and is widely recognised for its strong safety profile. When taken as directed, it’s generally well tolerated and suitable for long-term use.

If you experience any unwanted effects, it’s best to pause use and speak with your healthcare professional. For more clarity on creatine side effects, see our helpful creatine mythbuster.

There are several different types of creatine; the most commonly used forms include creatine monohydrate, creatine hydrochloride, creatine nitrate and buffered creatine. 

While these offer similar benefits, they can differ in terms of molecular size, meaning that they may vary in terms of their solubility, absorption rate and overall performance.

The best creatine for you will often depend on your health and fitness goals, but at Ancient and Brave, we consider creatine monohydrate to be the most widely studied form and the  best form of creatine for powering a brave lifestyle. 

A key active in True Creatine+ ritual, this easily dissolved creatine is vegan, gentle on the stomach and the best choice for supporting strength, recovery, and resilience.

Creatine and whey protein are made from different ingredients and support your body in different ways. Think of creatine as your energy backup generator, naturally stored in your muscles, it helps rapidly fuel bursts of strength, focus, endurance and support recovery. 

Whey protein, on the other hand, provides amino acids, the building blocks your body needs to repair and maintain muscle. Neither is ‘better’, it’s about the role each plays in your daily ritual and what your body needs.

Expertly formulated in-house by scientists and nutritionists, True Creatine+ is your all-in-one ritual for supporting an active and energised life. Its unique formula uses ingredients chosen for their synergistic effects when taken alongside each other, at an optimal dose and delivery format.

To help you decide whether it is the right choice for you, we’ve shared some of the unique creatine features that make True Creatine+ one of our most loved rituals.

• Potent: A unique blend of Creatine with Magnesium, Taurine and Vitamin D True Creatine+ supports strength, stamina and daily wellbeing
• Proven: Meticulously measured and rigorously tested, 97% experience more muscle strength after taking True Creatine+ for 8 weeks
• Practical: This True Creatine+ has been carefully crafted to fit seamlessly into your day and can be mixed into cold water or juice
• Pure: Responsibly made, our vegan creatine supplement powers your performance while respecting people and planet

Both our True Creatine+ jar and sachets use exactly the same formula. Our travel-friendly sachets simply make it that bit easier to take your creatine when you’re out and about.

While one 180g jar of Ancient+Brave True Creatine+ contains approximately 30 servings, the 90g Ancient +Brave sachet box features 15 sachets, each providing one serving of True Creatine+.

The problem with this myth lies in the obsession with weight. Rather than being concerned about a number on the scales, we should be more concerned about the amount of muscle we hold. Muscle is fundamental to numerous health benefits - it is important for maintaining independence and vitality as we age, and gives us the ability to engage fully with the world around us.

Creatine works by drawing water into your muscle cells, which helps to improve their function and recovery. When we build muscle, that water and new tissue can make weight rise a little, but it’s not fat gain. What you’re really seeing is increased muscle volume, better hydration, and improved performance - all positive outcomes for long-term health.