Creatine, explained

Creatine isn't just for bodybuilders. Here's what every woman should know.

It's one of the most studied supplements in the world, and most of what you've heard about it is out of date. The myths, the facts, and the easiest way to make it part of your day.

By the Gummah team5 minute read

A woman doing a kettlebell squat in a bright studio
Strength training counts at every level: a kettlebell at home, a class, a few sets at the gym.

If you picture creatine as a tub of chalky powder in someone's gym bag, you're not alone. For years it was sold almost entirely to men, so plenty of women never gave it a second look.

Here's the thing: creatine is one of the most researched supplements there is, and nothing about how it works is reserved for men. So let's clear up what it is, what it isn't, and how to take it without a shaker in sight.

3gummies a day
3,000mgof creatine
0powders or shakers

First, what actually is it?

Creatine is a natural compound made from amino acids. Your body makes some every day, mostly in the liver and kidneys, and you get more from food, mainly red meat and fish. Around 95% of it is stored in your muscles.

Because it comes mainly from meat and fish, if you eat little of either, you'll usually get less creatine from your diet.

Creatine monohydrate, the form used in the research and the form in Gummah, is a plain white powder. Gummah sets it into a fruit gummy instead.

Mango Rush gummies beside fresh mango and a small bowl of creatine powder on linen
1,000mg of creatine monohydrate in every gummy.

Five creatine myths, busted

Myth

Creatine will make me bulky.

Fact

Creatine doesn't build muscle on its own. Any change comes from the training you do; creatine works alongside it.

Myth

It's only for bodybuilders.

Fact

Its approved health claim covers anyone doing short, intense exercise: a HIIT class, sprint intervals, a few sets of squats.

Myth

It's a steroid.

Fact

It's a nutrient your body already makes every day from amino acids, and it's in everyday foods like meat and fish.

Myth

You need a loading phase.

Fact

A steady 3g a day is all you need. Your muscles fill up over about four weeks.

Myth

Powder is the only way to take it.

Fact

Three Gummah gummies give you the same 3g: no scoop, no shaker, no chalky aftertaste.

What the evidence actually says

In the UK, health claims on food and supplements are tightly controlled: a brand can only say what has been reviewed and approved. Creatine has two approved claims.

Three a day, straight from the pouch.

Why gummies?

Creatine builds up in your muscles over time, so the real challenge is taking it every day. Powder needs measuring, stirring and drinking before it settles. Capsules usually mean several large tablets.

Gummah puts 1,000mg of creatine monohydrate into each fruit gummy. Three a day is the full 3g, with nothing to mix and nothing large to swallow. Pick Mango Rush or Fresh Apple; the pouch lives happily in your bag.

A winding line of Mango Rush gummies on cream linen

Clean, plant-based and fully Halal

Many gummies are set with gelatin, which usually comes from pork or beef. Gummah uses fruit pectin instead, so it's 100% plant-based, suitable for vegans and fully Halal, with a Halal standard that covers the production line, cleaning, storage and packaging too.

No artificial colours or flavours (the colour comes from paprika and carrot), and every batch is tested by an independent lab to confirm the dose.

Gummah Mango Rush pouch with a green kettlebell and padel racket on a green court
Mango Rush: 90 gummies, a full month at three a day.
A woman in a hijab doing a lunge while holding two kettlebells
Lunges, squats, a kettlebell at home: it all counts.

How to take it

  1. Three gummies, once a day: any time that suits you, with or without food. No water needed.
  2. Every day: consistency matters more than timing, so pair it with something you already do, like your morning coffee.
  3. No loading phase: a steady 3g a day is all you need.
  4. During Ramadan: take your three at Suhoor or Iftar.
  5. Keep moving: the NHS recommends muscle-strengthening activity on at least two days a week for all adults.

Is it safe?

Creatine has been studied for decades, and 3g a day is a modest, standard amount. As with any supplement, speak to your GP or pharmacist before you start if you're pregnant or breastfeeding, have a kidney condition, or take regular medication.

Gummah contains no declared allergens. It's made without gelatin, dairy, gluten, nuts or soy, and the full ingredient list is printed on every pouch.

Try Gummah with 10% off your first order

Add your name and email and your code appears straight away. We'll send you a copy too, and let you know the moment the first run ships.

No charge today. No spam, ever.

Not sure yet? Take the 60-second quiz

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake of three gummies. Keep out of reach of young children.

Health claims refer to a daily intake of 3g of creatine; the claim for adults over 55 applies alongside regular resistance training.

Questions we get asked

Frequently asked questions

Ready to try it? Your 10% code is one step away.

Get my 10% code →

No. Creatine doesn't build muscle on its own. Any change in your strength comes from the training you do; creatine works alongside it.

Big loading doses are usually what people mean by creatine bloat. Gummah skips loading: a steady 3g a day, nothing more.

Creatine is one of the most studied supplements in the world, and 3g a day is a modest, standard amount. If you're pregnant or breastfeeding, have a kidney condition or take regular medication, speak to your GP or pharmacist before starting.

Research during pregnancy and breastfeeding is limited. Speak to your doctor or midwife before adding any supplement; they know your situation best.

Yes, fully. Not just the ingredients: the production line, the cleaning agents, the storage and the packaging are all Halal. The whole supply chain, start to finish.

Each daily serving of three gummies has 3.7g of sugar and 25 calories, a little less than a teaspoon of sugar.

Three gummies, once a day, any time that suits you. No water, no mixing, with or without food. Consistency matters more than timing, so tie it to something you already do; morning coffee works well.

Yes. Take your three gummies at Suhoor or Iftar; timing within the day doesn't matter, consistency does. There's no stimulant, so it won't affect your fast.