wide investigation into the gummy category. Independent testing confirmed the concern: nearly 50 percent of creatine gummies tested contained far less creatine than advertised, and some had zero grams. In several cases, creatine had degraded into creatinine, an inactive by-product. Liquid creatine also appears to have some pitfalls with the same degradation into creatinine impacting its effectiveness. Creatine and women’s health Although creatine is best known for building strength and muscle, research increasingly highlights its importance for women’s health, especially in mood, brain function, and ageing. Women naturally have lower creatine stores than men, up to 70–80 percent less, due to differences in muscle mass, diet, and hormonal fluctuations. These levels decline further with age and menopause, when oestrogen drops accelerate muscle, strength, and bone-density losses. Supplementing with creatine, particularly alongside resistance training, may help slow these changes. Beyond physical health, creatine supports brain energy metabolism and may improve mood stability, cognition, and mental clarity - important since women experience higher
rates of depression and cognitive decline, especially post-menopause. Its ability to regenerate ATP also makes it valuable for reducing fatigue and boosting energy. Looking ahead, researchers are exploring creatine’s role in cognitive resilience and healthy ageing, with early studies showing promise, though larger trials are still needed. How to supplement sensibly Practical daily dose: 3–5g of creatine monohydrate per day is sufficient for most people. Consistency matters: Take it daily, timing is less important than adherence. No cycling required: Evidence does not support cycling on and off. Stay hydrated: Creatine draws water into muscle cells, so fluid intake should increase accordingly. What creatine doesn’t do Not a fat burner: Creatine does not directly promote fat loss. Not a hormone or stimulant: It does not increase testosterone or act like caffeine. Not a shortcut: Benefits depend on training - creatine supports performance, but it won’t replace effort.
BRAND SPOTLIGHT ATP SCIENCE ATP Science is an Australian company producing science- backed supplements “made in Australia.” Their creatine uses Creapure®, a German- manufactured creatine monohydrate known for purity and consistency. Products are independently batch tested, HASTA certified, and undergo liquid chromatography analysis before release. ATP also offers a chewable format alongside powders, with a focus on clean ingredients and transparent labelling.
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ISSUE 75 • 2025
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