Questions, answered.

Each daily serving is four soft chews. The active is 5 grams of creatine monohydrate — the clinical dose. For the complete formulation, see the Supplement Facts panel on the Ingredients page.

Same active ingredient (creatine monohydrate), same clinical dose (5g), but in a format people actually take. 89% of Aphia customers report taking it consistently six months in, vs. roughly 23% who report the same about powder.

Monohydrate has 30+ years and 500+ peer-reviewed studies behind it. No other form has meaningfully better absorption or benefit — and most cost 3–5× as much.

Yes to both. Aphia contains no animal-derived ingredients, and our facility runs separate lines for gluten-containing products with full changeover protocols. More on whether creatine is vegan and how we keep ours plant-based.

Creatine is naturally present in breast milk and small studies suggest it is safe — but please check with your OB or midwife before starting any supplement during these stages.

Four chews per day. Every day. That's 5g — the dose used in nearly every clinical study showing benefit. No loading required.

Whenever you'll remember. Morning with coffee is most popular. Pre-workout (30–60 min before) is fine. Post-workout with a protein meal is marginally better for absorption. Consistency outperforms timing.

Yes. The older idea that caffeine "blocks" creatine came from a single 1990s study and has not been replicated.

Most women report a noticeable shift between days 10 and 14. Full muscle saturation takes about 3–4 weeks.

Nothing happens — creatine works on a saturation model. Just pick back up the next day. No need to double up.

Yes. Decades of safety data in healthy adults. If you stop, your muscle stores gradually return to baseline over 4–6 weeks.

At 5g/day, no. The "creatine bloat" reputation comes from old loading protocols (20–25g/day). About 1–2% of women report mild water retention in the first two weeks that resolves on its own.

Creatine pulls a small amount of water into muscle cells, which can show up as 1–2 lb on the scale in month one. This is muscle hydration, not fat.

No. This comes from a single 2009 rugby study that has not been replicated.

Creatine is not a stimulant. The "energy" benefit is steadier and quieter.

One bottle is 30 servings — exactly one month at four chews per day. The 3-pack lasts 90 days.

Choose every 30, 45, 60, or 90 days at checkout. 10% off every order, free shipping, skip/swap/pause/cancel any time from your account.

United States only — all 50 states. Standard 3–5 day shipping is free on orders over $50 or on any subscription. We don't currently ship internationally.

If your first bottle isn't for you, we'll refund it — no return needed. Just email hello@aphia.com with your order number.

Scan the QR on the base of your bottle, or create an account on the Community page. 25 points just for signing up.

350 points = one free bottle. You earn 1 point per $1 spent.

Points expire 12 months after your most recent purchase. We'll email 30 days before any expiration.