Inside Youth & Earth's Creatine Chews for Women: Dose, Format and How to Buy

What are Youth & Earth's Micronised Creatine Chews?

Creatine is one of the most studied supplements in nutrition, but it has an awkward quirk: it does nothing overnight. It works by gradually topping up the creatine stored in your muscles, which takes weeks of daily use.[1] That makes consistency the real deciding factor, and consistency is exactly where a tub of powder and a scoop tend fall short

Youth & Earth Micronised Creatine Chews are built to solve that problem. Two soft chews a day provide 5g of micronised creatine monohydrate, with no scoop, shaker or mixing. The chews are vegan, gluten-free and non-GMO, and have an orange citrus flavour.

Inside the body, creatine is stored as phosphocreatine, a quick-release energy reserve that helps regenerate adenosine triphosphate (ATP), the molecule muscle cells rely on during short, intense effort. For the wider picture of what creatine can mean for women, from everyday energy to healthy ageing, see our guide to creatine for women.

The product at a glance:

What's in each chew: dose, claims and ingredients

Each chew contains 2.5g of micronised creatine monohydrate, so the two-chew daily serving provides 5g. That sits within the 3g to 5g daily range used in most creatine research, and above the 3g daily intake that UK health claims for creatine are based on.

GB Nutrition Health Claims for Creatine

Supplements sold in Great Britain can only make health claims listed on the GB Nutrition and Health Claims Register. Creatine has two, and both depend on a daily intake of 3g:

Other effects discussed in creatine research, such as on the brain or on muscle as we age more broadly, are areas of ongoing study rather than authorised claims, which is why this article does not make them for the chews.

The full ingredient list, and what each ingredient does

Creatine is the only active ingredient. Everything else is there to make a soft, stable chew that tastes pleasant. In label order: 

What "micronised" means, and what it doesn't

Micronised creatine has been milled into much finer particles than standard creatine monohydrate. In a chew, that matters for texture: finer particles spread evenly through the chew and avoid the gritty, chalky feel creatine can otherwise have.

It does not make the creatine more effective. Standard creatine monohydrate is already almost completely absorbed when taken by mouth, with oral bioavailability close to 100%. Micronising improves how the chew feels, not how the creatine works.

How the chews compare with powder and gummies

The chews contain the same compound as a tub of unflavoured powder: creatine monohydrate. At the same daily dose, there is no reason to expect a different effect in the body.The real differences are practical, and they become clearer when chews are compared with gummies.

Creatine monohydrate gradually breaks down into creatinine when exposed to heat and moisture, and conventional gummy manufacturing uses both. In 2025, independent testing by SuppCo Labs reported that four of the six creatine gummy products it tested were underdosed against their labels. Youth & Earth states that its chews are made with a heat-free, water-free process designed to protect creatine stability, and quotes thermal stability above 65°C and a 24-month shelf life 

How the three formats compare:

Gummy figures are typical values, so check the label of any product you compare. Powder remains the cheapest way to take creatine and works perfectly well if you will use it every day. Chews make sense when the scoop is what stops you.

Some people find creatine can cause an upset stomach. In research this is linked mainly to large single doses rather than to the format, and 2.5g chews make it easy to split the dose across the day.[2] For every format side by side, read creatine formats compared; if bloating is your main concern, see does creatine cause bloating in women?

Who the chews suit

The chews are not a women's formula. Creatine works the same way in women and men, and the 5g daily dose applies to everyone. What the chews offer is a format that removes the most common reasons people give up on creatine.

Women looking for a simple daily habit

Much of the early creatine research was carried out in men, which has left many women unsure whether it is meant for them. It is. Women who want a simple routine, who are wary of the bloating risk linked to high-doses, or who simply dislike powder are well served by a measured one-to-two-chew dose. If you have questions about safety, including kidney health, start with is creatine safe?

Vegans, vegetarians and free-from diets

Many gummies and soft chews are set with gelatine, which is made from animal collagen. These chews use organic tapioca syrup and microcrystalline cellulose instead, with a carnauba wax coating rather than beeswax or shellac. They are also dairy-free, gluten-free and non-GMO, and coloured with paprika rather than synthetic dyes.

That matters more than it might seem. Creatine is found naturally in meat and fish, so people on a plant-based diet tend to start with lower muscle creatine stores and may see a larger rise when they supplement .[3] Read more in creatine for vegetarians and vegans.

How to take the chews

Take two chews a day, at any time. You can take both together or split them, one in the morning and one later on. Timing matters far less than taking them every day.

There is no need for a loading phase. Loading, typically around 20g a day for five to seven days, fills muscle creatine stores in about a week, but the higher dose is more likely to cause stomach upset. A steady 5g a day reaches the same level in about four weeks. [4] 

Because creatine draws water into muscle cells, it makes sense to drink a little more water through the day. For more on dose and timing, read how much creatine do you need?

Price, subscription and UK delivery

Micronised Creatine Chews are sold directly through the Youth & Earth website, as a one-off purchase or on Subscribe & Save. 

Prices for the 30-serving pack (60 chews):

A 15-serving pack (30 chews) is also listed at £26.99 once off and £21.59 on subscription. Orders are covered by Youth & Earth's 60-day satisfaction guarantee, which refunds unopened products returned within 60 days of delivery.

UK delivery options:

Orders are dispatched on weekdays, usually the same day or within 24 hours. Orders placed after the cut-off, at weekends or on public holidays go out the next working day.

Frequently asked questions

How much creatine is in each Youth & Earth chew?

Each chew contains 2.5g of micronised creatine monohydrate. The daily serving is two chews, which provides 5g.

Do creatine chews deliver the same dose as powder?

They do. Two Youth & Earth chews provide 5g of creatine monohydrate, the same as a typical 5g scoop, and every batch is third-party tested to check the dose. The compound is identical; only the format differs.

Are Youth & Earth creatine chews vegan?

Yes. They are vegan and vegetarian friendly, with no gelatine, beeswax or shellac. They are also dairy-free, gluten-free and non-GMO.

Will creatine chews make me bloated?

Creatine draws water into muscle cells, which is not the same as visible bloating, and the bloating people associate with creatine is mostly linked to high-dose loading. One to two chews a day require loading phase; read more in creatine and bloating.

How do I take the chews?

Chew one to two a day, together or split, with or without food. No mixing or loading phase is needed; taking them every day is what counts.

How much do Youth & Earth creatine chews cost in the UK?

A 30-serving pack costs £48.00 as a one-off purchase (£1.60 a day), or £1.28 a day on Subscribe & Save . UK delivery starts at £3.39 and is free on orders over £50.

Can I cancel my subscription at any time?

Subscriptions are managed through the Manage Subscriptions area of your Youth & Earth account and can be cancelled at any time

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. DOI: https://doi.org/10.3390/nu13030877

[2] Kaviani M, Shaw K, Chilibeck PD. Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int J Environ Res Public Health. 2020;17(9):3041. DOI: https://doi.org/10.3390/ijerph17093041

[3] Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. DOI: https://doi.org/10.1152/jappl.1996.81.1.232

[4] Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: Are side effects dose dependent? Res Sports Med. 2008;16(1):15-22. DOI: https://doi.org/10.1080/15438620701693280