Phospha
Creatine Monohydrate
Unflavoured · 300g · 30 servings
Mental clarity · Steady energy · Cognitive support
100% pharmaceutical-grade creatine monohydrate
10g per serving — twice the typical sports-nutrition dose
What to expect, and when
Building up
Creatine begins accumulating in your muscles and brain.
Give it time
Creatine isn't a stimulant, so don't expect an instant hit, but some people begin to notice changes in mental energy or focus after a few weeks.
Reaching a higher baseline
With consistent daily use, your creatine stores continue to rise and approach saturation.
Keep it topped up
Daily supplementation helps maintain those higher creatine stores.
Why creatine works differently for women
Women have up to 70% lower creatine stores than men.
Lower baseline means women have more to gain, especially for the brain. Here's what that gap looks like, and what closing it can help with.
Muscle creatine stores
Source: Smith-Ryan et al. (2021), Nutrients, 13(3), 877.
What that gap means
Where the research gets interesting:
Fog
Helps to reduce mental fatigue, especially when sleep is disrupted2
Mood
May support mood by helping the brain meet its energy needs1
Sleep
Helps you think more clearly when you're short on sleep2
Peri
Creatine may offer additional benefits as hormones shift through menopause1
Sources
Smith-Ryan, A.E., Cabre, H.E., Eckerson, J.M., & Candow, D.G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3), 877. doi.org/10.3390/nu13030877
Gordji-Nejad, A., Matusch, A., Kleedorfer, S., et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14, 4937. doi.org/10.1038/s41598-024-54249-9