The evidence
Why these ingredients, and what the research says.
We keep the formula short and the claims honest. Here's a plain look at the two ingredients we lead with — creatine and essential amino acids — the research behind them, and why we think they belong in a daily routine. No hype, no miracle promises.
Creatine monohydrate
5,000 mg per serveWhat it is
Creatine is a compound your body already makes — roughly a gram a day — and also gets from foods like meat and fish. It's stored mostly in muscle, where it helps supply quick energy for short, hard efforts.
What the research shows
Creatine monohydrate is the most-studied form, and the one used in the large majority of published trials. Research consistently indicates that, when paired with regular resistance training, creatine can support gains in strength, exercise performance and lean body composition.1,3
The part that's specific to women
Most early creatine research was done in men. More recent reviews focus on women across different life stages, and note that women generally carry lower creatine reserves than men — which is part of why researchers are increasingly interested in supplementation for women specifically.1,2
A note on dose
Most studies use around 3–5 g of creatine monohydrate daily, taken consistently. Each Fitopia sachet provides a full 5 g — no separate loading phase required.
What the research supports — and how strongly
When taken consistently alongside resistance training. Creatine's most established effect.
Short, hard efforts — the kind creatine's energy role most directly supports.
Paired with regular training over time, not on its own.
Promising, with a smaller and less settled body of research so far.
Ratings reflect the overall weight of published research on creatine — not a guarantee of individual results.1,3
Essential amino acids
4,000 mg per serveWhat they are
Amino acids are what protein is built from. Nine of them are "essential" — your body can't make them, so they have to come from what you eat. Together they're the raw material your body uses to repair and rebuild muscle.
What the research shows
Essential amino acids are the component of protein most responsible for muscle protein synthesis — the process of repairing and building muscle tissue. Research, including work in older women, suggests that even modest amounts of essential amino acids can help stimulate this process, particularly alongside activity.4
Why include them daily
A daily serve of essential amino acids is an easy way to top up around training or on days when protein intake runs lower — without the calories of a full protein shake.
What the research supports — and how strongly
The repair-and-rebuild process. EAAs are the part of protein that drives it — well established mechanistically.
As a protein top-up alongside training — supportive evidence, especially in older women.
A reasonable rationale, with a smaller evidence base for free-form EAAs specifically.
Ratings reflect the overall weight of published research on essential amino acids — not a guarantee of individual results.4
Electrolytes
Sodium · Potassium · MagnesiumWe round the blend out with three everyday electrolytes — sodium, potassium and magnesium — sourced from sea salt, potassium citrate and magnesium citrate. They're here to support everyday hydration, around training, warmer days and busy mornings.
The formula
Considered, not crowded.
One idea leads: creatine, at the amount the research actually uses. Everything else supports it. We kept the ingredient list short, the serve simple, and the format easy to repeat — because with creatine especially, consistency is what the evidence rewards.
Where we draw the line
What we don't claim.
Supplements support a balanced diet and an active routine — they don't replace either, and they aren't medicine. We don't make therapeutic or disease claims, and we won't promise results we can't stand behind.
If you're pregnant, breastfeeding, taking medication, or managing a health condition, talk to your doctor before adding any supplement — including this one.
References
- Smith-Ryan AE, et al. “Creatine Supplementation in Women's Health: A Lifespan Perspective.” Nutrients, 2021.
- “Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause.” Journal of the International Society of Sports Nutrition, 2025.
- “Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations — A Narrative Review.” 2025.
- “International Society of Sports Nutrition Position Stand: Essential Amino Acid Supplementation on Skeletal Muscle and Performance.” Journal of the International Society of Sports Nutrition.