Work harder, perform better, think faster, be stronger
Over-researched, extremely safe but brutally underused. It’s hard to understand why a nutrient with such an enormous body of positive scientific trials is not handed out free at every bus stop or doctors’ surgery.
Luckily here at Zooki HQ, we know a good thing when we see it and have taken it a step further: unique creatine blends for men and women to help multiply its benefits.
What is Creatine?
How Creatine works
1. During short, intense activity, our muscles use a form of energy called ATP.
2. Creatine works by regenerating ATP really quickly, so the muscles can keep producing power
3. So, by raising your body’s creatine stores, you provide a larger ‘battery’ to draw energy from.
4. Aside from providing a source of energy, creatine also influences cell hydration, cell activation, protein synthesis signalling, mitochondrial function and brain energy metabolism.
Who needs Creatine?
Who needs Creatine?
If you move
If you move
Whether you’re lifting weights, running, doing pilates, or just love moving your body, creatine helps you train harder and recover faster. It fuels your muscles with quick energy so you can perform at your peak.
If you think
If you think
Creatine isn’t just for muscles: your brain uses it too. Supplementing can help improve mental clarity and focus, especially when you’re stressed, busy, or sleep-deprived.
As you age
As you age
Muscles lose strength as we age. If you want to maintain muscle strength, support functional movement, and keep your mind alert, creatine can help. It supports muscle maintenance, energy, and cognition, helping you feel strong and mentally switched on as the years go by.
Women at every stage
Women at every stage
Women have lower baseline stores of creatine, and hormonal changes can make it harder to maintain energy, strength, and muscle tone. Creatine helps balance hormones, support metabolism and maintain muscles; particularly important during periods of hormonal fluctuation.
The muscle-boosting benefits of Creatine
Energy, strength & muscle growth
More available ATP means you can exercise for longer, lift heavier and push through more reps - leading to bigger muscle gains when taken in conjunction with exercise.
Enhanced endurance
By increasing high-intensity exercise capacity, creatine helps users exercise for longer.
Faster recovery
Faster ATP regeneration supports quicker recovery between bursts of exercise.
Benefits beyond the gym
Brain power
Similar to skeletal muscle, the brain uses phosphocreatine to produce energy. Raising creatine levels can improve the availability of cellular energy throughout the brain. This supports any cognitive function that relies on a rapid supply of energy, including processing speed, attention and focus.
Mood
Creatine studies on brain health, focus and cognition often report mood and depression benefits - especially in women and in those already on SSRIs - likely due to enhanced brain energy, mitochondrial function and neuroplasticity, suggesting promising natural antidepressant-like effects.
Bones
By helping build stronger muscles, creatine also indirectly helps improve bone strength. Stronger muscles place more force on your bones during movement, which in turn signals bones to get stronger (a well documented muscle–bone coupling effect).
Ageing
As we age, muscle mass gradually declines, increasing the risk of falls, fractures, reduced physical performance and higher mortality rates. Creatine supplementation has been shown to help counteract agerelated muscle loss by improving strength, muscle mass, and overall physical function.
Take one sachet daily
+ Mix with 500ml - 1L of water, diluting up or down to your taste
+ Single serving sachets for utmost convenience
+ Take consistently (even on the days you aren’t exercising)
Why is Creatine important for women?
Misconceptions about “bulking up” and lack of awareness have kept creatine off many women’s radars, despite strong evidence showing its unique advantages for women’s fitness, brain health, and overall well-being.
Lower baseline stores
Women often have lower dietary creatine intake and lower muscle creatine stores per kg than men, so typically respond well to supplementation.
Hormonal changes during menopause
The decline in oestrogen throughout perimenopause and menopause has a huge impact on muscle metabolism, bone turnover and the ability to produce creatine itself. Declining oestrogen contributes to an acceleration in the loss of muscle mass and bone density. Combining creatine with regular resistance training can be a targeted tool to help offset the decline.
Creatine myth-busting
MYTH 1:
"Creatine will make me bulky"
Creatine won’t make you “bulk up.” It helps your muscles use energy more efficiently, improving strength and muscle definition without adding mass. Women simply don’t have the hormonal profile to gain size as easily as men - creatine helps you feel stronger and more capable, not larger.
MYTH 2:
"Creatine is only for men"
Quite the opposite! Women naturally have lower creatine stores than men - which means they may have more to gain from supplementing it. One study over 10 weeks found that the women enjoyed a 15% increase in exercise performance compared to only a 6% increase for the men. Studies on the effects of creatine on the brain seem to get the same results.
MYTH 3:
"I don't workout everyday, so I don't need creatine"
Creatine benefits go far beyond exercise. Research shows it supports brain energy, focus, and mood, particularly during the menstrual cycle, peri-menopause, and menopause, when creatine levels can naturally decline. It’s as much about mental performance and daily vitality as it is about physical training.
MYTH 4:
"Creatine causes bloating and puffiness"
Creatine increases intramuscular hydration - water inside the muscle cell, not under the skin. That means your muscles are better fuelled and recover more effectively, without visible bloating or puffiness. Any water retention is temporary, and happens inside your muscles.
MYTH 5:
"Creatine is bad for your kidneys"
There’s no solid evidence that creatine harms your kidneys - in healthy people, it’s actually one of the safest and most researched supplements available. Studies show long-term use at recommended doses is safe, even under heavy training. In people with underlying kidney issues, we always recommend consulting a healthcare professional before taking any new dietary supplement.
MYTH 5:
"Creatine causes hair loss and thinning"
There’s no solid evidence that creatine causes hair loss; it just helps your body produce energy for your muscles and brain. The myth came from one small 2009 study showing a brief rise in DHT, but no actual hair loss was found or replicated. In reality, genetics and hormones, not creatine, drive hair thinning.
