If you’ve just received your pouch of The Holistic Ingredient creatine - welcome! Whether you’re here for better recovery, improved stamina, or a boost in brain clarity, creatine might just be the most underrated wellness support tool for women over 40.

But let’s be real - if you’ve never taken a supplement like this before, it can feel a little... technical.

So, let’s break it down. No fitness jargon, no loading phases, no pressure. Just a simple guide to make creatine feel like second nature.

How much creatine should I take?

In Australia, the recommended daily dose is 3 grams per day. That’s a bit under a teaspoon, and it's the amount we suggest on our label.

You may come across articles or influencers recommending 5g or even a “loading phase” (20g a day for a week), but that’s generally used in sports nutrition protocols and is not recommended unless under professional guidance. Too much too soon can lead to mild side effects like bloating or water retention.

While some people worry that creatine will cause weight gain, current research doesn’t support this - especially in women. A 2020 review published in Nutrients concluded that creatine does not increase fat mass or lead to harmful weight gain in women, though a slight increase in water retention can occur as the muscles become more hydrated.

When should I take it?

There’s no exact “right time” to take creatine - it doesn’t work like caffeine or a pre-workout.

The most important factor is consistency. Make it a part of a habit you already do daily—like brewing your tea, taking your Daily Greens, or blending your smoothie.

How do I take it?

Our creatine is flavourless, vegan, and micronised (which means it dissolves well), making it incredibly versatile.

Here are some easy ways to incorporate it:

• Stir it into your Daily Greens (this is my go-to, shaken with my marine collagen!)

• Mix into water or herbal tea

• Blend into your smoothie or juice

Hot tip: it's best to take your creatine away from coffee ideally. Studies suggest caffeine might hinder it's effectiveness. 

Any tips to make it stick?

• Leave it on the bench: Pop your pouch near your kettle or smoothie ingredients so you don’t forget. I pour the contents of my pouches into recycled glass jars as I find it easier to access my blends this way.

• Keep hydrated: Creatine pulls water into your muscle cells, which is part of how it supports energy and recovery. So it’s a great excuse to keep that water bottle nearby.

• Be patient: Most people start noticing benefits after 2–4 weeks of consistent use. It’s a gentle compound—nothing dramatic overnight.

A final word from me

As someone who’s now been taking creatine daily for about a year, I’ve experienced real, tangible shifts—improved muscle repair between Pilates sessions, sharper mental clarity, and a general sense of stamina that carries me through the day.

It’s a small addition that can make a surprisingly big impact.

And if you’re just getting started? I’m cheering you on. Shop our full range of blends and ready to go creatine bundles here.