One ingredient. 5g a stick. From $1.10 a day.
CreaSticks
Just creatine.
5g of creatine monohydrate in a single stick. No sugar, no flavor, nothing else. Stir it into your morning coffee or tea and drink it.
- One ingredient
- Unflavored
- Best in hot coffee or tea
- No scoop to measure
- creatine per stick
- 5g
- ingredient
- 1
- sugar
- 0g
- a day with subscription
- $1.10
Tear. Pour. Stir.
No tub, no scoop, no guessing. It has no taste, so your coffee still tastes like coffee.
Sticks vs. gummies
| Compare | CreaSticks | Typical creatine gummies |
|---|---|---|
| One day's dose | 1 stick | Several gummies |
| What's inside | Creatine monohydrate | Creatine, sweeteners, gelling agents, flavor |
| Keeps on the shelf | Yes, it's dry powder | Creatine slowly breaks down in moist gummies |
Over 40 and lifting? This is the easy part.
Muscle gets harder to keep as you get older. Strength training is what keeps it. Creatine helps you get a little more out of each session.
Most studies in women over 40 pair 3 to 5g a day with lifting two or three times a week. One stick covers the creatine.
FAQ
Does creatine make you bloated?
Usually not. Creatine pulls water into your muscles, not your stomach. Some people notice a pound or two on the scale in the first few weeks. That's water in the muscle, and it levels off.
Will it make me gain weight?
Not fat. Any early change on the scale is water stored in muscle. Over months, if you're lifting, some of it is new muscle.
Is it different for women?
It's the same creatine. Women tend to start with lower creatine stores, so many notice a bigger difference. The research on women over 40 pairs it with strength training two or three times a week.
Why not gummies?
Creatine slowly breaks down when it sits in something moist and acidic for weeks, like a gummy on a shelf. In 2025, independent tests reported several creatine gummies with far less creatine than the label said. Powder doesn't have that problem.
When should I take it?
Whenever you'll remember. Timing matters much less than taking it every day.
Does it dissolve?
Mostly. In a full mug of hot coffee or tea, nearly all of it dissolves with a good stir, and a little may settle at the bottom. Give it a swirl before your last sip. In cold water or iced coffee, some will settle at the bottom, because creatine dissolves much less when it's cold. For cold drinks, stir the stick into a splash of hot water first, or add it to a smoothie.
Doesn't heat break creatine down?
Not in the time it takes to drink a cup. Creatine breaks down over days once it's wet, so a coffee you finish within the hour is fine. Just don't mix it the night before.
Do I need to load it?
No. One 5g stick a day gets you to full stores in about 3 to 4 weeks.
Is it safe?
Creatine monohydrate is one of the most studied supplements there is. If you have kidney disease, are pregnant, or take prescription medication, check with your doctor first.