Your Daily Dose of Wellness

For years, creatine has been stereotyped as a supplement for bodybuilders or elite athletes. But the science tells a different story—creatine is a safe, effective, and versatile tool that benefits women across all ages and lifestyles. Let’s debunk the myths and uncover why creatine is a game-changer for women’s health. The Myth: Creatine Will Make You Bulky One of the most persistent misconceptions about creatine is that it causes significant weight gain or bulkiness. The truth? Creatine primarily increases water content within muscle cells, enhancing hydration and function, rather than building excessive muscle mass. This leads to improved performance and endurance without dramatic changes in size (Buford et al., 2007). For women, creatine plays a vital role in supporting lean muscle maintenance, which is essential for a healthy metabolism, physical strength, and mobility. As women age, natural muscle loss (known as sarcopenia) becomes more pronounced, leading to decreased metabolic efficiency and an increased risk of injury or frailty. By preserving and even enhancing muscle mass, creatine helps counteract these effects, making it easier to stay active and maintain independence. The Benefits: More Than Just Muscle Creatine offers far-reaching benefits beyond physical performance: Improved Energy and StrengthCreatine fuels your body’s production of ATP, the energy currency your muscles and brain use during intense activities. Whether you’re lifting weights or powering through a busy day, creatine provides the energy you need (Kreider et al., 2017).Better Recovery After ExerciseSupplementing with creatine has been shown to reduce muscle soreness and speed up recovery, helping you stay consistent with your fitness routine (Cooper et al., 2012).Cognitive Health and FocusCreatine isn’t just for muscles—it benefits the brain, too. Studies suggest that creatine supplementation can improve memory and focus, particularly during tasks requiring sustained mental effort or in sleep-deprived individuals (Avgerinos et al., 2018).Combating Muscle Loss with AgeAs women age, preserving muscle mass becomes critical for mobility and metabolic health. Research indicates that creatine helps slow the natural decline of muscle and bone strength, supporting healthy aging (Chilibeck et al., 2017).   How to Use Creatine Using creatine is simple and flexible. A daily dose of 3-5 grams is sufficient for most women, and it’s easy to mix into your morning coffee, smoothie, or water. For best results, pair creatine with regular physical activity to maximize its benefits.   Conclusion: Empowering Women with Science Creatine isn’t just for athletes—it’s for any woman looking to enhance her strength, energy, and focus. From boosting exercise performance to supporting cognitive health and longevity, creatine is one of the most well-researched and effective supplements available. It’s time to reclaim this misunderstood supplement and unlock its potential for your wellness journey. References Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function in healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173. https://doi.org/10.1016/j.exger.2018.04.013 Buford, T. W., Kreider, R. B., Stout, J. R., et al. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6 Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. https://doi.org/10.2147/OAJSM.S123529 Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33 Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z

Bone health is often overlooked, yet it's a crucial aspect of overall well-being. Strong, healthy bones are essential for maintaining mobility, preventing fractures, and supporting overall vitality. Why Bone Health Matters Bones provide structural support, protect vital organs, and produce blood cells. As we age, bone density naturally declines, increasing the risk of fractures and osteoporosis. Strong bones contribute to better posture, balance, and overall physical function. Factors Affecting Bone Health Several factors influence bone health, including genetics, hormones, nutrition, physical activity, and lifestyle choices. A diet rich in calcium and vitamin D is crucial. Regular weight-bearing exercises stimulate bone growth. Tips for Optimal Bone Health To maintain strong bones, incorporate weight-bearing exercises into your routine, prioritise a balanced diet, and consider supplementing with calcium and vitamin D. Limit alcohol consumption and quit smoking to reduce the risk of bone loss. The Role of Freja - Freja has recently released Her Creatine Plus, a unique formula, combined with liposomal delivery of Creabev (Creatine Monohydrate), provides essential nutrients to support bone health. By incorporating Freja into your daily routine, you can: Enhance Calcium Absorption: Freja's vitamin D content optimises calcium absorption. Strengthen Bones: Essential minerals like magnesium and calcium work synergistically to promote bone density. Reduce the Risk of Fractures: Strong, healthy bones can help prevent fractures and injuries. Boost Muscle Strength: Creatine, a key ingredient in Freja, can indirectly support bone health by increasing muscle mass, which puts stress on bones, promoting their growth and strength. Cellular Level Benefits: While more research is needed, some studies suggest that creatine may have direct effects on bone cells, potentially stimulating bone formation and inhibiting bone resorption. By taking proactive steps to maintain bone health, you can enjoy a more active and fulfilling life. Remember, it's never too late to start prioritising your bone health. Note: Always consult with a healthcare professional before starting any new supplement regimen.

Every woman knows the roller coaster ride of hormonal fluctuations throughout the month. These shifts can impact everything from mood to motivation, making it challenging to stay consistent with your fitness goals. Enter creatine, a little-known but powerful ally that can help you level up your workouts and overall energy. What Creatine Does for You ? Creatine is a natural compound that helps regulate and boost cellular energy. For women, it's particularly effective in supporting recovery and stamina, especially during the luteal phase of the menstrual cycle when fatigue can peak. How Does This Help? Improved Stamina: Creatine fuels high-intensity workouts, helping you push through even when energy dips. Quicker Recovery: Say goodbye to post-workout soreness. Creatine aids muscle recovery, allowing you to get back to your routine faster. Balanced Energy: Many women find that creatine helps them maintain steady energy levels, reducing those extreme highs and lows. Her Creatine Plus: The Perfect Solution Our liquid creatine is designed for quick absorption and easy consumption. It's the ideal choice for anyone seeking consistent, feel-good energy. No matter where you are in your cycle, our liquid creatine can help you stay on top of your health and fitness goals.