05/07/2026
Creatine is actually naturally produced in the body and helps power cells by rapidly regenerating ATP—the fuel that keeps our muscles, brain, and heart running during intense activity.
Research now shows that supplementing with creatine can boost short bursts of physical performance and may even support mood, memory, and cognitive speed—especially in people with lower baseline levels.
According to a recent study by Taylor & Francis group, supplementation began with a “loading phase” of 20g per day (split into four doses) for 5 - 7 days. This was then followed by a “maintenance dose” of 3 - 5g per day. This approach “rapidly saturates muscle creatine stores, but a lower daily dose of 3 - 5g can achieve a similar saturation over a longer period” (of approximately 28 days), according to Dr. Boroujerdi, who was part of this research.
I personally supplement with creatine with Primal Queen’s “Goddess Bites.” 5 gummies pack 5g of creatine, so you can control your dosage accordingly if you want to take less or more (and they taste great). Primal Queen is a woman-owned company made BY women for women, and I really love their stuff (including their beef liver supplement). They’ve been kind enough to gift my followers 25% off your first purchase if you check out the link in my bio ➡️!
