Creatine, explained.
What creatine is, what research in women shows, and what's in every Ascend Strong gummy.
What creatine is
Creatine is a natural compound your body makes and stores mostly in your muscles, with smaller amounts in your brain. It helps your cells recycle ATP, the fast energy your muscles and brain use for short, demanding efforts. You also get some creatine from foods like meat and fish.*
Why creatine matters for women
Creatine is one of the most studied supplements in sports nutrition, but women have historically been underrepresented in that research. Reviews focused on women are now filling the gap.
Strength
In pre-menopausal women, creatine supplementation appears effective for improving strength and exercise performance.1
Mind
Evidence suggests creatine may support cognitive performance and help reduce mental fatigue in women.1
Safety
A systematic review found no adverse effects on the digestive system, kidneys, liver or heart in women taking creatine.1
Life stages
Researchers describe creatine as a promising strategy for women's health across the lifespan, while calling for more research on dosing and long-term effects.2
What's in Ascend Strong
- Creatine monohydrate: 1,250 mg per gummy, the same form used in most creatine research
- Daily serving: 3 gummies = 3.75 g of creatine
- Sugar: 0 g
- Flavor: natural pink lemonade, sour coated
Why consistency matters
Creatine works by gradually building up in your muscles, so taking it every day, including rest days, matters more than when you take it. Give it at least 4 to 8 weeks of steady use.*
Our quality standards
- Made in the USA in a GMP-certified facility
- Sugar free, vegan friendly, gluten free and non-GMO
References
1. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877. Read the review
2. Smith-Ryan AE, et al. Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025. Read the review
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Studies cited looked at creatine monohydrate in general, not Ascend Strong specifically. For healthy adults 18+. Not for use if pregnant or breastfeeding. Consult your doctor before use if you have kidney concerns, take medication or have a medical condition.