Creatine Monohydrate
Taurine (vegan)
Magnesium citrate (from purified seawater)
Vitamin D3 (cholecalciferol) Vegan
| Nutrition | Per 6g serving | % NRV* |
|---|---|---|
| Energy | 90kJ 21kcal |
|
| Fat | 0g | |
| of which saturates | 0g | |
| Carbohydrate | 1.2g | |
| of which sugars | 0g | |
| Fibre | 0g | |
| Protein | 4.1g | |
| Salt | 0g | |
| Creatine Monohydrate | 4.5g | ** |
| of which creatine | 3.9g | ** |
| Taurine | 1.0g | ** |
| Magnesium | 57mg | 15% |
| Vitamin D3 | 0.75μg | 15% |
*
Nutrient Reference Value
**
No established NRV
Cautionary Advice: If pregnant or breastfeeding please consult with your GP or midwife. If you are taking medication or under medical supervision, consult your doctor before taking any food supplement.
On every purchase
“True Creatine+ supports my
Davina McCall
muscles, brain and energy
Television presenter
Muscle is more than just strength or aesthetics - it’s essential for overall health and longevity. Highly metabolically active, muscle burns more calories at rest, improves energy efficiency, and supports mobility. Maintaining muscle as we age helps reduce the risk of falls, supports joint comfort, and promotes independence, allowing us to continue enjoying an active and fulfilling life in our later years.
The mitochondria are the ‘powerhouses’ of our cells that produce ATP, the energy currency of the body. Creatine enhances mitochondrial health by supporting ATP production. Healthy mitochondria means improved energy levels, muscle function, and brain health. By stabilising ATP levels, creatine aids endurance and overall vitality.
Contrary to popular belief, creatine won’t make you bulk up. Creatine improves performance and muscle recovery and will not directly lead to unwanted muscle growth or excess size unless paired with regular strength training and a calorie surplus.
Magnesium, the ‘master mineral,’ supports ATP production - the energy source creatine helps replenish - and aids relaxation and recovery. Vitamin D is important for bone health, muscle function, and immunity but often runs low, especially in winter. Together, magnesium activates vitamin D, enhancing its benefits and supporting overall energy and well-being.
Creatine often evokes images of gritty 1980s gyms and muscle-bound 'bros' chasing reps. Yet, research reveals creatine as a powerful, multifaceted nutrient essential not only for muscle growth but also for brain health, cognitive function, energy metabolism, and longevity - benefiting far beyond the world of bodybuilding.
True Creatine+ is a premium supplement that combines creatine, taurine, magnesium, and vitamin D to provide a comprehensive blend of ingredients designed to support muscle energy, performance, recovery, and overall health. While creatine is well-researched for its performance-enhancing properties, the addition of taurine, magnesium, and vitamin D elevates this blend’s benefits to a new level.
Recent research highlights the broader benefits of these ingredients beyond just physical performance. Creatine, taurine, magnesium, and vitamin D have been shown to support various aspects of health, including menopause management, cognitive function, and longevity. This makes True Creatine+ a superior choice for those seeking to optimise their performance in all areas of life and support daily well-being.
Looking for a neutral-tasting Creatine? As gentle on the stomach as it is on the taste buds, True Creatine+ dissolves with ease into water, squash or hot drinks, leaving no noticeable aftertaste.
Creatine is naturally chalky, and if it settles at the bottom of your cup, the flavour can be more noticeable. To avoid this, mix your scoop in a larger glass of cold water or juice than usual, making sure that you give it a good stir.
True Creatine+ is formulated with synthetically-sourced, vegan-friendly ingredients. This is common practice for creatine monohydrate supplements. Your body produces some creatine naturally, and you can also obtain it from certain foods like red meat and seafood (e.g. you’ll gain around 5g of creatine in a 900g steak!). This makes it a particularly important supplement for vegetarians and vegans.For a deeper dive, read the ultimate guide to our new ritual True Creatine+ here.
The loading phase for creatine was a common method previously used to quickly saturate your muscles with creatine, however some people may experience stomach discomfort or bloating due to the higher doses of creatine during the loading phase.
The loading phase is now thought to be unnecessary and it is better to simply start with a maintenance dose of 3-5 grams per day. While it may take about 3 weeks for your creatine stores to become fully saturated with creatine, you will still achieve the same overall benefits in the long run. True Creatine + contains 4.5g of creatine per serving, perfect for your daily maintenance dose!
Yes, you can and should take creatine on non-workout days. Consistency is important for creatine supplementation, so it is recommended to take it daily, regardless of your workout schedule. Creatine does not work as a pre-workout supplement and does not need to be taken just before exercising. The benefits come from taking a daily dose to ensure you maintain elevated creatine levels in your muscles, which means you get the maximum benefits over time.
Taking creatine without exercising will still have beneficial effects, but we recommend engaging in an active ‘brave’ lifestyle for the full range of benefits. Even without exercise, creatine supplementation will increase the creatine stores in your muscles. This means your muscles will be better prepared for future physical activity, should you decide to start exercising. Creatine can help reduce muscle breakdown, which is beneficial for muscle maintenance, especially as you age or during periods of inactivity.
Creatine may still help improve memory, mental fatigue, menopause symptoms and overall brain health, even in the absence of exercise. You will also benefit from the consistent intake of magnesium and vitamin D including reduction of tiredness and fatigue, bone health, muscle function and immune function.
For overall health benefits and to maintain elevated creatine levels, taking True Creatine+ at the same time each day can be beneficial. Whether it's morning, afternoon, or evening, consistency is key to ensuring your body receives a steady supply of creatine, taurine, vitamin D, and magnesium. Taking True Creatine+ with a meal can enhance effectiveness and absorption as well as reduce the likelihood of any gastrointestinal discomfort. This can be particularly useful if you experience any stomach issues when taking supplements on an empty stomach.
While there is flexibility in timing, the most important factor is consistency. Choose a time that fits best with your daily routine, whether it's before or after your workout, or at a specific time each day. This will help you maximise the benefits of True Creatine+ for muscle energy, performance, recovery, and overall health.
Yes, but be mindful of the total intake of these nutrients from all sources to avoid exceeding recommended daily allowances. Consult your healthcare provider if you are unsure.
Pregnant or breastfeeding women should always consult their healthcare provider before using any new supplements, including True Creatine+
If you are taking medications, consult your healthcare provider before adding any new supplement to your routine to ensure there are no potential interactions.
We aim to deliver UK orders within 3-5 working days. Once it has been dispatched, we’ll email you a tracking code so that you can track your ritual's journey from our door to yours. Deliveries outside the UK may vary.
We hope you love True Creatine+ as much as we do. However, if you’d like to return an unopened product, we’re here to make that nice and easy. Simply contact us within 14 days of placing your order at hello@ancientandbrave.earth, letting us know your order number and reason for your return. Then, return the product to us within 28 days of your order date, and we’ll start processing your refund.
Overall rating: 4.805785 / 5 from 484 reviews.
True Creatine+ is praised for its support in energy, strength, focus, and daily vitality. Customers appreciate its cognitive benefits, mood enhancement, and noticeable difference in energy and training levels. The product is also lauded for its easy dissolution in hot water and its odourless, neutral taste.
Review topics: ["taste","feel","quality","issues","delivery","packaging","price","work","improvement","benefits","skin","order","results","body","weight","service","texture","gift","drink","creatine","stomach","health","energy","difference","smell","quantity","aftertaste","collagen","dose","dissolves"].
"I am a big fan of ancient and brave having used the collagen for years now, but the creatine is slightly different. It does have a taste which means I'm still figuring out what to have it in so it's more disguised. In terms of the effects I think its too early to tell."
"Only been taking it for one month so not sure of exact benefits yet, want to take it for 3 months before giving a proper review. So far no bad side affects, easy to take in my morning coffee. It may be helping with clearer thinking."
"This assimilates really well in water and tastes much nicer than my previous creatine supplement! My only complaint is that the scoop that was sent free with my order doses much more than the amount suggested to take, so I have to get my scales out each day to measure 6g. I'd much prefer to have a scoop which measured the correct amount."
"Ive been enjoying True Creatine as part of my morning ritual for 3 weeks and I'm feeling good. Recovery feels better and im feeling less foggy."
"True creatine is a part of my daily A&B ritual together with the marine collagen. I started talking both these supplements at the beginning of my perimenopause journey & I wouldn’t be with them. The benefits I have seen are amazing"
"I’ve purchased True Creatine and True Collagen and both seem to be working well. I have more strength and energy for my workouts and feel better in myself."
"Having done some research I wasn't sure whether to order or not mixed bag tbh Discovered the ingredients and the benefits of using I'm a post menopausal woman - my sleep pattern has improved and my mental clarity & focus much better So for me it's been a game changer I'm just taking half a scoop with my collagen powder every day in my coffee"
"This is great I feel I have more energy. My muscles feel better than they have been. Quality of life feel much better since using this product."
"Haven't been taking it long enough to show results yet. My arm muscles do look more defined though."
"Such an important part of my daily routine I’ve introduced to help support muscle, strength and potentially cognitive/energy health as hormones change during perimenopause It’s tasteless so easy to take in the morning in a glass of water"
