Yes! Creatine is one of the most comprehensively studied supplements on the planet and is proven safe for long term use. According to meta-analyses by the International Society of Sports Nutrition creatine is one of the few supplements on the market with an ‘outstanding safety profile.’ Creatine has also been shown to provide other health benefits, such as protection against neurological disease.

Our creatine is third party tested for heavy metals, banned substances and over 500 different herbicides and pesticides.
The evidence on creatine timing is currently mixed, however research suggests that the optimum time to take creatine is before or after a workout. The theory is that this helps to maximise the uptake of creatine into the muscle cells.

On rest days, creatine can be taken at any time that suits you.
The evidence suggests that there are little benefits in doing a ‘loading phase’ of creatine (consuming a high dose of creatine for 5-7 days followed by a lower maintenance dose).

All of the evidence shows that a normal maintenance dose of 3 – 5g per day is the maximum needed to elicit benefits over time.
The first week of creatine supplementation can cause an increase in weight, but only due to more water being stored in the muscles.

From that point creatine can assist with muscle gain, but only with the proper training and nutrition protocol. Without the proper training stimulus creatine will not contribute to weight or muscle gain.
Micronized creatine has particles that are 20 times smaller than regular creatine. This provides a greater uptake into the muscles, and also makes it less likely to clump when drinking. For best results we recommend taking creatine on both training and rest days. This helps to make sure that your creatine stores remain elevated. Evidence shows that creatine may actually prevent against dehydration in athletes by drawing more water into cells (Greenwood et al. 2003; Dalbo et al., 2008).

However when taking creatine it is recommended to consume a minimum of 3 – 4 litres of water per day.