GOOD TO KNOW
Questions, answered.
Is creatine safe for women?
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Yes. Creatine monohydrate is one of the most-researched supplements available, with a strong safety record in women. It supports strength, energy, and cognitive function as part of a daily routine.
Will it make me bulky?
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No. Creatine supports the strength and energy you already have — it doesn't cause bulk on its own. Lyrenna is built as a daily wellness ritual, not a mass-gain product.
Does creatine cause bloating or weight gain?
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Most women don't notice it at 5 g a day. Creatine draws a little extra water into muscle cells, so the scale can move slightly in the first weeks. In a 2023 trial in active women, a short high-dose loading phase raised total body water without a significant change in body weight, and a review of 29 trials in women found no significant weight gain versus placebo. (Moore 2023, de Guingand 2020)
Does creatine cause hair loss?
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There's no good evidence that it does. The worry comes from a 2009 study in male rugby players that saw a rise in the hormone DHT during a high-dose loading phase; hair itself wasn't measured. A 2025 randomized trial gave 5 g of creatine a day for 12 weeks and found no difference from placebo in DHT or any hair measure. Both studies were in men. (van der Merwe 2009, Lak 2025)
Can I take creatine every day? Do I need a loading phase?
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Yes, creatine is meant to be taken daily, including rest days. You don't need to load. At 3–5 g a day, muscle creatine stores rise gradually and reach their full level in about three to four weeks; a loading phase only gets there faster. (Kreider 2017, Hultman 1996)
When should I take it?
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Anytime — consistency matters more than timing. Most women make it part of their morning routine with water or a smoothie.
Can I take it with coffee? Morning or evening?
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Morning or evening both work; taking it every day matters more than the time. On coffee, the research is mixed: one older study saw caffeine blunt creatine's effect during a high-dose loading phase, while later studies mostly didn't. If you'd like to be cautious, have Lyrenna an hour or so apart from your coffee. (Vandenberghe 1996)
Why creatine and collagen together?
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They do different jobs, so they fit in one daily scoop. Creatine supports the energy your muscles and brain use, and collagen peptides provide the amino acids that make up Type I collagen, the main collagen in skin. Together, it's one drink instead of two.
Marine vs. bovine collagen: what's the difference?
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Mainly the source. Our collagen is made from tilapia skin, so it contains no beef or pork. Both fish and bovine collagen peptides are mostly Type I, and studies haven't shown that one source works better than the other for skin. (Pu 2023)
Is it safe while pregnant or breastfeeding?
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Please talk to your doctor first. There isn't enough research on creatine during pregnancy or breastfeeding, so we don't recommend starting Lyrenna without your doctor's OK. (Smith-Ryan 2021)
Does it really contain fish?
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Yes — the marine collagen is sourced from fish (Tilapia). If you have a fish allergy, this product isn't for you.
How do I mix it?
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One scoop into 8 oz of cold water. Stir — it dissolves clean, no blender needed.
Where do you ship?
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We currently ship within the United States. See Shipping & Returns for timing and costs.
