Creatine & Magnesium

The optimal daily dose is 5g of creatine monohydrate. Each serving of fourfive Creatine + Magnesium provides this full, clinically effective amount in each serving (2 tsps/≈9g)- no guesswork, no under-dosing.

Alongside creatine, our formula includes 250mg of highly bioavailable magnesium bisglycinate (67% NRV) to support muscle function, recovery, bone health, and the nervous system.

No. You don’t need a loading phase to see benefits. A consistent daily dose of 5g is enough to gradually saturate your muscles and support strength, power, and recovery over 3–4 weeks.

Loading is optional. It can speed up performance benefits but isn’t essential and may increase the risk of mild stomach discomfort.

If you want to increase your dose, we recommend pairing Creatine + Magnesium with Creatine + Electrolytes, providing 10g of creatine per day. We recommend using Creatine + Electrolytes before, during, or after training, and Creatine + Magnesium in the evening to support recovery and sleep.

With daily use, most people notice improvements in training performance, recovery and energy within 3–4 weeks, as creatine stores become fully saturated.

Creatine increases water inside muscle cells, which supports strength and performance. This is not fat gain or bloating. In women especially, research shows no meaningful increase in body weight with daily creatine use.

Yes. Creatine monohydrate has an excellent safety profile and is widely shown to be safe for healthy adults when taken daily at 5g. Consistent daily use helps saturate your muscles, supporting strength, power, and recovery over time.

Yes. Women naturally have lower creatine stores than men and often consume less creatine through diet. Supplementing with 5g daily supports strength, recovery, brain function and training quality - without causing unwanted bulk or weight gain.

Yes. Research shows creatine can help maintain muscle strength, bone health, and cognitive performance as oestrogen levels decline. It’s increasingly recommended for peri- and post-menopausal women, especially when combined with resistance training.

fourfive Creatine + Magnesium formula provides magnesium to further support muscle function, recovery, bone health, and the nervous system, making it an effective way to maintain performance and overall well-being during this stage of life.

Yes. Creatine plays a key role in brain energy metabolism. Supplementation has been shown to support focus, memory and mental fatigue, especially during stress, poor sleep or hormonal change.

Creatine and magnesium work together to support energy production, performance, and recovery. Magnesium plays a key role in the production and use of ATP, the body’s main energy currency and creatine helps regenerate ATP during high-intensity exercise.

Pairing them ensures your muscles and brain have the fuel and support they need:

• Creatine boosts strength, power, and recovery
• Magnesium supports muscle relaxation, nervous system function, and sleep quality
• Together, they enhance energy metabolism for both body and brain
  

fourfive Creatine + Magnesium formula delivers both in one convenient dose, making it a complete brain-and-body performance solution.

You can take Creatine + Magnesium at any time of day, but many people prefer the evening. Magnesium can help support muscle relaxation, nervous system balance, and sleep quality.

The most important factor is daily consistency, so your muscles stay fully saturated with creatine. Taking it in the evening works well because it complements your training schedule, supporting recovery while contributing to your total daily creatine intake.

Yes. Every batch is Informed-Sport tested, making it suitable for athletes competing under UK and international anti-doping rules.

Yes, our Creatine + Magnesium is flavoured with natural lemon, making it a refreshing drink. For the best taste, it is recommended to mix 2 tsps/≈9g of powder with 200ml of cold water.