Outside of alcohol, no. Hot or cold liquids both work —water, juice, smoothies, or even coffee. The best choice is whatever helps you remember to take it daily.

No. Creatine isn’t timing-dependent. Morning, post-workout, or before bed—what matters most is consistency.

Some people experience mild water retention at first as creatine saturates the muscles. This is not fat gain—it’s your body storing more energy. To support fluid balance, we include taurine in our formula this will make a significant difference in the “creatine bloat” and because of this, most don’t experience with Empower Formulas Creatine. However, if you still feel puffy, try pairing your creatine with electrolytes.

Most people tolerate creatine very well. If you have a sensitive stomach, try taking it with food instead of on an empty stomach. Many of us take it with water or electrolytes and do great.

Some people notice improved clarity and focus within the first week. For most, the bigger benefits—like steady energy, faster recovery, aesthetic changes, strength, and resilience—become clear after 30–60 days of consistent use, with long-term support for the brain/ cognitive health  or muscle preservation consistency over time.

No. You’d need to eat around 2–3 pounds of meat or fish daily to reach studied levels. Supplementation is the only realistic way to get enough creatine to unlock its benefits.

Yes. Creatine is one of the most researched supplements in the world. In fact, studies show women may benefit even more than men when it comes to hormones, bone density, and cognitive resilience.

No. With Empower Formulas Creatine, there’s no loading phase required and we do not suggest that either. A daily serving is all you need to naturally build your levels over time.

Creatine doesn’t cause fat gain. At most, you may notice a small increase on the scale at first as your muscles store more water and energy—a positive sign that your body is primed for strength and resiliency.

Yes. Creatine has decades of research confirming both its effectiveness and safety, even with long-term use.

Our formula combines CreaPURE® creatine with taurine and betaine—intentionally designed by a women’s health practitioner to support energy, hormones, and fluid balance. No fillers, no junk—just clean, effective support for your body today and for the future.

Research on creatine in pregnancy is still limited. Some studies suggest it may offer protective benefits for mom and baby, but there aren’t enough human trials yet to make firm recommendations (study link). If you’re pregnant or trying to conceive, always talk with your OB/GYN or midwife before starting creatine.

It’s made in an NSF-certified, GMP facility.

Creapure® is the purest, most tested form of creatine monohydrate, screened for heavy metals and impurities.

Betaine (also called TMG) supports muscle performance, hydration, and methylation which is really important for brain health. Overall, helping your body use creatine more efficiently.

Taurine supports cellular energy, nervous system balance, electrolyte regulation, and recovery and hormone health.  making it the perfect partner to creatine.

Not yet but hopefully soon! We currently ship within the United States only.

Once your order ships, you’ll get an email with your tracking number and shipping details.