The feeling is real. Science confirms it.
The most studied supplement in sports nutrition. Five decades of research. Seventy-plus trials with women.
What creatine is
Creatine is a compound your body already makes — primarily in the liver, kidneys, and pancreas — and stores almost entirely in your skeletal muscle as phosphocreatine. It’s the currency that turns ATP back into usable energy during short, intense effort.
The second half of your lift. The explosive reps. The sprint finish. That’s where creatine works.
Your body makes creatine every day. It just doesn’t make enough for the kind of training that asks more of it.
Why women specifically benefit
Women store roughly 70–80% less creatine natively than men. Women also consume less creatine through diet (primarily meat and fish), which compounds the gap. Research consistently finds the supplementation effect is proportionally larger in women.
That’s not marketing. That’s physiology.
The evidence
69
clinical trials
with female participants
951+
women tested
in published studies
0
serious side effects
reported in research
Kazeminasab et al. (2025) — meta-analysis of 69 trials. Significant increase in strength and peak power in women.
EFSA-approved health claim
“Creatine increases physical performance in successive bursts of short-term, high intensity exercise.”
EU Regulation No. 432/2012. The beneficial effect is obtained with a daily intake of 3 g of creatine. PYRRA’s 5 g serving meets and exceeds that minimum.
Common concerns — answered with data
Will it make me bloated?
No. At recommended doses (3–5 g/day) water uptake is intracellular — inside the muscle cell — not under the skin. The scale may register around 0.5 kg from muscle hydration. That’s not fat. That’s fuel.
Will it cause hair loss?
The theoretical concern stems from a single 2009 study that reported an increase in DHT in a small sample of rugby players. Follow-up research — including a 2025 randomised controlled trial — has failed to replicate that finding in women. The current weight of evidence finds no causal link between creatine and hair loss.
Is it safe long-term?
The International Society of Sports Nutrition (ISSN, 2023 Position Stand) classifies creatine monohydrate as one of the most-studied, safest, and most-effective supplements available. No credible evidence of harm at recommended doses in healthy adults.
Emerging research — under investigation
These are areas researchers are actively studying. They are not EFSA-approved health claims, and we don’t make product claims about them. But they are part of the larger story, and we want you to have it.
Cognitive function
Multiple studies suggest creatine may support mental performance under sleep deprivation or cognitive load. EFSA reviewed this in November 2024 and did not authorise a claim — so we don’t make one. The research continues.
Bone health
A 2023 randomised controlled trial (Chilibeck et al.) reported that creatine combined with resistance training supported bone density in post-menopausal women. Promising; not yet EFSA-approved.
Mood research
Research from 2012 onward (Lyoo et al., and subsequent studies) has explored creatine as an adjunct in mood research. Still emerging; no approved claim.
We’ll update this page as the science evolves.
Sources
- Kazeminasab F., et al. (2025). Meta-analysis of creatine supplementation in female athletes. 69 trials.
- International Society of Sports Nutrition (2023). Position Stand: Creatine monohydrate.
- EFSA (2011, 2016, 2024). Scientific Opinions on creatine health claims. EFSA Journal.
- Chilibeck P.D., et al. (2023). Creatine and bone health in post-menopausal women.
- Dos Santos E.E.P., et al. (2021). Creatine and upper-body strength in women.
- Lyoo I.K., et al. (2012). Creatine and mood research.
You were meant for more.
Join the waitlistFood supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Always consult a healthcare professional before starting a new supplement, especially if you are pregnant, breastfeeding, or have a pre-existing medical condition.