Creatine

Not just a gym supplement. Here's who it's actually for, and why.

Creatine has the strongest evidence base of almost any supplement ingredient — but most of that evidence base has nothing to do with bodybuilding. This page covers what's authorised to claim, what the wider research shows, and who each finding is most relevant to.

3g / day

Creatine monohydrate — the exact amount specified in creatine's one authorised UK/EU health claim

The one authorised claim

What creatine is formally allowed to say

Everything else on this page is current research, clearly marked as such — not an approved claim.

Authorised claim

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, at a daily intake of 3g. This is the only creatine health claim currently authorised under the GB Nutrition and Health Claims Register — it's exercise-specific, and it's the exact dose used in this formula.

Who it's relevant to

The primary persona, and four groups worth knowing about

These aren't different products or different doses — the same 3g serves all five groups. What differs is which part of the research is most relevant to each.

Primary persona

"The Maintainer" — 35–65, all genders

Most people in this group have never taken creatine, and associate it with gym culture rather than themselves. The reframe matters more than any single statistic: creatine is one of the most-researched compounds in supplement science, and very little of that research is about bodybuilding.

Supports the phosphocreatine energy system used by both muscle and brain tissue for rapid cellular energy — the same mechanism behind the exercise-performance claim above, and the basis for the "muscle-brain axis" research covered below.

Authorised: physical performance, high-intensity exercise

Sub-segment

Perimenopause & menopause

We don't make claims about treating menopause symptoms — the ASA treats that as medical territory. What's relevant here is the underlying mechanism: creatine supports cellular energy availability in both muscle and brain tissue, systems that change during this life stage.

A 2026 systematic review (Marshall et al.) covers the muscle-brain axis in ageing, citing a study of 8,000+ older adults linking low muscle mass to faster cognitive decline — relevant context, not a promise about symptoms.

Current research — not an authorised claim

Sub-segment

GLP-1 medication users

Up to 25–40% of weight lost on GLP-1 medications is lean muscle, not fat — which is why clinicians increasingly discuss creatine and adequate protein during treatment. We're not able to claim creatine counteracts medication side effects, and we don't.

What we can say: 3g/day is the authorised performance dose, and general muscle-maintenance mechanisms are an active, current research area for this population specifically.

Current research — speak to your prescriber

Sub-segment

Men, resistance training

The most direct fit of the five: the authorised exercise-performance claim applies exactly as written. Men now make up 20–25%+ of UK collagen buyers via this same fitness-first entry point, and creatine is usually the more familiar half of this formula for this group.

CocoVital® electrolytes are included specifically to support the additional hydration creatine draws into muscle cells — a direct functional pairing, not an incidental add-on.

Authorised: physical performance, high-intensity exercise

Sub-segment

Older adults, staying independent

The strongest research base of any sub-segment here. Multiple 2025–2026 reviews link creatine (typically 5g+/day) combined with resistance training to improved muscle strength in older adults — directly relevant to sarcopenia, frailty and fall risk.

Important: that research mostly uses 5g/day or more. This formula's 3g is a well-supported maintenance dose and matches the authorised claim exactly — but it's a lower amount than most of the older-adult studies cited. We'd rather say that plainly than let this section imply otherwise.

3g creatine, in every sachet

Alongside 10g dual-source collagen, B12, D3, vitamin C and CocoVital®.

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Restore & Grow is a food supplement, not a medicine, and is not intended to diagnose, treat, cure or prevent any condition, including menopause-related symptoms or the effects of any medication. See the Science page for full source citations and the distinction between authorised claims and current research.