UNFLAVORED
CREATINE
3g Creatine Monohydrate
30 servings · one tub · 90g
$29 later one-time tub preorder
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01ENERGY FOR
ENERGY FOR
THE EFFORT.
WHAT CREATINE IS
Your body already makes creatine. It helps recycle ATP—the energy used for short, intense efforts.
You also get creatine from foods such as meat and fish. Supplementing with creatine monohydrate can increase the amount available in muscle. It is not a steroid or a stimulant. [1]
Women have been included in creatine trials and can benefit from it alongside training. That does not mean every woman has low creatine or will respond in the same way. Diet, training and individual starting levels matter.
The most established use: supporting repeated high-intensity exercise, with recovery periods between efforts. [1] [2]
02LESS MYTH.
LESS MYTH.
MORE CONTEXT.
Tap a question to get the evidence—and its limits.
Will creatine make me bloated or change my weight?
Water-related weight changes can occur, especially with high-dose loading. They are not the same as gaining body fat. Digestive discomfort is also possible; a “no bloating” promise would be misleading.
A small trial in 30 women using 20g daily for five days found changes in both intracellular and extracellular fluid in one menstrual phase, without a group difference in body-weight change. It does not show that all retained water stays inside muscle—or that everyone will experience the same result. [4]
What about hair loss?
A 12-week trial of 5g daily in resistance-trained men found no between-group difference in measured hair outcomes or DHT. That is reassuring, but a single study in men cannot rule out every possible effect in women or over longer use. [5]
Does it harm healthy kidneys?
A small 12-week trial in healthy resistance-trained men found no impairment in directly measured kidney filtration. Findings in healthy adults do not establish safety for people with kidney disease. Creatine can affect serum creatinine, so tell your clinician about supplement use before kidney tests. [6]
Speak with a qualified healthcare professional if you have kidney disease, take medicines, or have questions about your own health.
Do I need to load, cycle or time it around my workout?
A loading phase is optional. A classic study in men found that 3g daily increased muscle creatine gradually over 28 days; it did not test HER STANDARD products. Consistent daily intake is commonly used, and routine cycling is not required by standard research protocols. There is no single workout-time rule established for everyone. [1] [3]
Is it just for men or bodybuilders?
No. Women have participated in resistance-training studies, including a trial that found improved training adaptations with creatine. Individual results vary, and the evidence does not prove women universally respond more than men. [2]
03SHE PUTS IN THE WORK.
SHE PUTS IN THE WORK.
WE BACK IT UP.
STRENGTH / PERFORMANCE / RECOVERY
Creatine supports the energy system used in repeated, high-intensity work.
Think sets of lifting or repeated sprints, rather than a promise of better performance in every type of exercise. The most useful context is a consistent training routine. [1]
A small trial in 19 young women reported better strength and lean-tissue adaptations during resistance training. Its protocol used a loading phase followed by 5g daily, rather than HER STANDARD's 3g serving. [2]
Recovery between hard efforts is different from eliminating soreness or speeding injury recovery. We do not promise either. Results from creatine studies are not clinical trials of either finished HER STANDARD formula.
04BRAIN ENERGY.
EMERGING RESEARCH
BRAIN ENERGY.
OPEN QUESTIONS.
EMERGING RESEARCHThe brain uses the creatine–ATP system, too. That makes it a research question—not an automatic cognitive benefit.
A trial in 123 adults using 5g daily for six weeks found suggestive evidence of a small cognitive effect; its primary tests did not reach conventional statistical significance. A separate six-week trial with 10g or 20g daily found no cognitive improvement. [7] [additional trial]
A 2024 synthesis reported some positive memory findings, with lower certainty in other domains. Study populations, doses and tests differed. Subgroup findings do not prove women benefit more. [12]
One small sleep-deprivation experiment used a single 0.35g/kg dose—far above a HER STANDARD serving. It is not a reason to increase your serving or substitute supplements for sleep. [8]
We do not claim that HER STANDARD's 3g serving improves focus, treats brain fog, improves mood or offsets sleep loss.
05YOUR LIFE STAGE.
YOUR LIFE STAGE.
THE FULL PICTURE.
Menstrual cycles and perimenopause
Researchers are studying whether hormones influence responses to creatine. Small menstrual-cycle studies do not establish a cycle-specific dosing routine, hormonal benefit or menopause-symptom claim. [4]
After menopause
Creatine has been studied alongside exercise in postmenopausal women. In a two-year trial of 237 women using a weight-based dose, bone mineral density did not improve. Some hip-geometry measures improved, but that is not proof of fracture prevention or a bone-density treatment. [9]
Pregnancy and breastfeeding
Evidence from other adults or animal studies does not establish supplementation safety during pregnancy or breastfeeding. Creatine occurs naturally in human milk, but that does not establish the safety of taking extra creatine.
NIH LactMed reports that milk levels after supplementation and infant effects have not been adequately studied, and advises avoiding supplementation unless prescribed by a healthcare professional. Discuss any use during pregnancy or breastfeeding with your obstetric or pediatric care team. This section is informational, not a recommendation to use HER STANDARD. [10]
What does the safety research leave unanswered?
A systematic review of female participants found no significant increase in several reported adverse outcomes, but adverse-event reporting was incomplete. This does not prove safety for every person, pregnancy, breastfeeding, every dose or every finished formula. [11]
06 / FIND YOUR FORMULA
TWO FORMULAS.
ONE CLEAR CHOICE: YOURS.
Both formulas contain 3g creatine per serving. Choose unflavored creatine, or Lemon Lime with added collagen and EAAs.
Founding access is free. No payment today. No order or inventory guarantee. The prices below are for a later, optional one-tub preorder.
LEMON LIME
CREATINE + COLLAGEN + ESSENTIAL AMINO ACIDS
3g Creatine | 2.5g Collagen | EAAs
30 servings · one tub · 255g (9 oz)
$49 later one-time tub preorder
Join Free Founding AccessNext: enter your email and confirm it. Purchase is optional.
Both tub preorders include free standard shipping to the 48 contiguous states and Washington, DC. Planned shipping January 19, 2027. Joining founding access is free; it does not place an order or guarantee inventory.
Does Lemon Lime contain more creatine than Unflavored?
No. Both contain 3g creatine per serving. Lemon Lime adds 2.5g collagen and EAAs, with Lemon Lime flavor. A higher price does not establish superior performance or cognitive benefits. We do not extrapolate studies on other collagen or amino-acid formulas to this finished blend.
Does the price include stick packs or a subscription?
No. $29 and $49 are later one-time tub preorders for one tub. No stick packs or boxes are included. Founding access itself is free.
Where can I check the full ingredients or ask about allergens?
The front-label marketing line is not a Supplement Facts panel or complete ingredient list. Complete ingredient and allergen panels are not displayed here. Contact contact@herstandardnutrition.com for the current full label and allergen information before purchasing. We do not infer allergen status from the product name.
ASK HER STANDARD
YOUR QUESTIONS.
STRAIGHT ANSWERS.
Ask about creatine, our formulas or HER STANDARD. We review questions privately to help shape future FAQs.
Please don't include medical history, symptoms, diagnoses or other sensitive health information. We cannot give personal medical advice here.
CHECK THE WORK
THE READING LIST.
Research checked November 3, 2026. Primary trials are listed with their populations and dosing limits in the guide. Reviews summarize broader evidence; no study here tests a finished HER STANDARD product.
- NIH Office of Dietary Supplements — Exercise and Athletic Performance
- Vandenberghe et al., 1997 — Resistance training in 19 young women
- Hultman et al., 1996 — Muscle creatine loading in men
- Moore et al., 2023 — Fluid distribution across menstrual phases
- Lak et al., 2025 — Hair outcomes, 12-week randomized trial
- Lugaresi et al., 2013 — Measured kidney filtration trial
- Sandkühler et al., 2023 — Cognition randomized trial
- Gordji-Nejad et al., 2024 — High-dose sleep-deprivation trial
- Chilibeck et al., 2023 — Two-year postmenopausal exercise trial
- NIH LactMed — Creatine during breastfeeding, revised July 2025
- de Guingand et al., 2020 — Female safety systematic review
- Xu et al., 2024 — Cognitive-function systematic review