Unflavoured creatine for women 40+ · You won't taste it

Issue No. 02 · Age Strong

Ageing is a privilege. Let's do it strong.

Muscle doesn't stay by accident. From our 30s we slowly lose it, and our 40s and 50s are when we feel it. Strength training gives your body a reason to keep it. Creatine supports strength when you combine it with that training. Mine is one ingredient, unflavoured, and you won't taste it in your coffee, your water or your collagen glass.

1ingredient0taste5ga day60serves

Start with 5g a day Not ready? Free strength guide

Made for women, not gym bros · Ships from Australia

By Beth CREATINE unflavoured creatine monohydrate 300g pouch: 1 ingredient, 60 serves, 5g a day

Muscle doesn't stay by accident. By Beth CREATINE pouch

Your 40s and 50s are your strength years. A hand opening the By Beth CREATINE glass vessel

Chapter I · The quiet change

Nobody tells you strength is the thing that goes first

"I'm not unfit. I just feel weaker than I used to."

The shopping bags feel heavier than they did.Getting up off the floor takes a little push.You're tired in a way a good sleep doesn't fix.Your body feels softer, even though nothing else changed.

It isn't you failing. Most of us lose around 3 to 5% of our muscle every decade from our 30s,¹ and it's quiet until one day it isn't. Pregnancy, broken sleep, stress and perimenopause all ask a lot of our bodies along the way.

The good news is that muscle answers back. Lift something heavy a couple of times a week and your body gets the message to hold on. Food and the right supplement simply help you get more out of that work.

Show me where to start

A woman resting, one hand across her forehead

By BethAgeing is a privilege.
Strong is how we enjoy it.

Chapter II · The basics

Creatine, in plain English

Training is the message.Creatine helps you show up for it.

What it isA compound your body already makes from amino acids, and one you also get in small amounts from red meat and fish. It's stored in your muscles and used for short bursts of effort, like the last few reps of a lift.

What it doesCreatine supports strength when combined with resistance training. It works alongside the training, not instead of it.

What the research saysA review of 22 trials in adults with an average age of 57 to 70 found those who took creatine while strength training gained more lean tissue and strength than those who trained alone.² Results vary from person to person.

Why womenWomen have been under-studied in creatine research for years. One review notes our natural creatine stores are around 70 to 80% lower than men's.³

The part we can stand behind: we lose muscle as we age, strength training gives your body a reason to keep it, creatine supports strength with resistance training

Chapter III · What the research is exploring

Creatine and the brain

Your muscles get first call on creatine. But your brain uses it too, and it's one of the most talked-about areas of creatine research right now.

Dr Darren Candow · creatine researcherYou don't need to load creatine for your muscles, he says, "but you probably do if you're targeting the brain." He points to a German study comparing 2, 4 and 10 grams a day, where 10 grams roughly doubled the rise in brain creatine. He personally takes at least 10.⁴

Dr Rhonda Patrick · biomedical scientistAfter reading that same research, she moved from 5 to 10 grams a day: "this is why I now supplement with 10 grams a day."⁵

For women in midlifeCandow notes that in older adults, as little as about 5 grams has shown some potential for thinking and memory.⁴ And a 2025 review led by Dr Abbie Smith-Ryan calls creatine "a promising strategy" for women's health across life, through to menopause.⁶

The claims you'll see online that we won't make: that creatine fixes brain fog, melts a menopause belly, or works without the training

This is emerging science, not a promise, and these are the researchers' own views and routines. Our directions are 5g a day. If you're thinking about taking more, talk to your GP first.

Get the free Strength After 40 guide

Chapter IV · Not for gym bros

The three worries I hear every single time

"Will it make me bulky?"No. Building bulky muscle takes heavy training and deliberately eating to gain. 5g of creatine doesn't do that on its own.

"Will I look puffy?"Some people hold a little extra water in their muscles in the first weeks. It's water inside the muscle, not fat.

"Isn't creatine for men?"No. It's one of the most studied supplements for strength, and it's studied in women too. It works the same way: alongside resistance training.

The creatine aisle was built for 25-year-old men. I made one for us.

See the creatine I made

Not just for gym bros: unflavoured creatine made for your morning glass

Chapter V · Why does your creatine need a flavour?

No taste. No neon. Nothing to get used to.

When I went looking for creatine, I found tubs of "tropical punch" and "sour gummy", sweeteners I didn't want and colours I couldn't pronounce. Pure creatine monohydrate has no real taste of its own. The flavour is something brands add, and then you have to drink it.

You won't taste it.

Not in your morning coffee. Not in a glass of water. Not in your smoothie. Not in the same glass as your collagen.

By Beth glass vessel on the bench beside amber glasses and flowers

Coffeehot or iced

Water250ml, stir well

Smoothieblend it in

Collagensame glass

Compare	Typical tub	By Beth
Ingredients	Creatine, flavour, sweetener, colour, anti-caking agent	Creatine monohydrate. That's it.
Taste	Fruit, candy, "blue"	None
Sugar, fat, carbs	Check the label	0g, 0g, 0g
Made for	The gym floor	Your kitchen bench
Per serve	Often a confusing scoop	5g, one scoop, $1

Try the one you can't taste

Clean sourcedOne ingredient.
Nothing to hide.

Chapter VI · Read the label

Clean sourced. Tested. Packed in Australia.

I've spent years telling you to flip the tub and read the label. So here's mine.

IngredientsCreatine monohydrate. One ingredient, nothing else in the pouch.

What's not in itNo flavours. No sweeteners. No fillers. No colours. 0g sugar, 0g fat, 0g carbs per serve.

Where it's packedPacked in Australia.

How it's checkedIndependently third-party tested for purity and heavy metals. The highest quality creatine monohydrate.

Why monohydrateCreatine monohydrate is the form used in the research above. No blends, no "advanced" versions, no proprietary mixes.

Ingredients: creatine monohydrate. That's it. No flavours, no sweeteners, no fillers

Zero sugar, zero fat, zero carbs per 5g serve

By Beth CREATINE label: one ingredient, monohydrate, 5g a day, no flavour, 60 serves

Beth Levis, founder of By Beth and mum of four

A note from Beth

"I wanted creatine that sat next to my collagen, not in a gym bag."

I'm a mum of four in my mid-40s. I've spent years telling you to read the label, and when I went looking for creatine I found neon tubs, flavours I didn't want and serving sizes I couldn't work out.

So I made the one I wanted. One ingredient, no taste, 5g a day. It sits next to my collagen on the bench and goes into the same glass every morning.

It isn't magic. It works alongside the training, not instead of it. But if I'm lifting twice a week to stay strong for the next forty years, I want to get the most out of every session.

You're not broken. You're depleted. And you're stronger than you think.

Beth LevisFounder, By Beth

Chapter VII · The same no-taste standard

The women who already stir By Beth into their coffee

Our creatine is new. Our standard isn't. This is what customers say about The Original, the tasteless collagen it was made to sit beside.

A hand on the lid of The Original vessel

The Original refill pouch held in one hand

The Original · tasteless collagen

"It's truly tasteless and textureless and I stir it into my coffee every morning, which means I can take it consistently."

Louise K. · Verified buyer of The Original

"I was initially very sceptical but this product delivers. It has no taste."

Amanda P. · Verified buyer of The Original

"Has no taste at all when I add it to my morning coffee, doesn't clump."

Jo P. · Verified buyer of The Original

Chapter VIII · The ritual

Scoop. Stir. Lift.

One 5g scoop a dayInto water, coffee, a smoothie, or the same glass as The Original. Any time of day. Every day matters more than when.

Lift something heavy, twice a weekWeights, bands, a class, or your own body weight. This is the part that tells your muscles to stay.

Protein at breakfastEggs, yoghurt, your collagen coffee. Give your body something to build with.

5ga day, one scoop

60serves per 300g

0loading phase

1glass with your collagen

Two scoops, one habit: 2g of The Original, 5g of creatine, 250ml of water, strength training twice a week

Free guide · Strength After 40

Not ready for creatine? Start here.

The simple version of everything I've learnt about staying strong as we age. No gym jargon, no overwhelm. Pop in your details and I'll send it straight to your inbox.

Never lifted? Start here. Two sessions a week, start light, add a little over time

Why strength matters more after 40
The simple habits I actually stick to
Where food, movement and supplements fit in

It's on its way to your inbox.

Check your promotions folder if you can't see it in a few minutes. While you're here, the creatine I take every morning is just below.

See the creatine

Age strong

Choose your creatine

Every creatine order comes with my free Strength After 40 guide.

Chapter IX · Honest answers

Questions, answered honestly

Your questions, answered. By Beth CREATINE glass vessel

Will I really not taste it?

Pure creatine monohydrate has no real taste, and ours has nothing added to give it one. Stir it into coffee, water, a smoothie or the same glass as The Original and carry on with your morning.

Does it dissolve completely?

Creatine is a fine powder that doesn't fully dissolve in a small glass of cold water, so give it a good stir and you might see a few grains settle at the bottom. That's normal, and it's what real, unflavoured creatine looks like. Warm drinks and smoothies hide it completely.

Can I take it with my collagen?

Yes. They're separate ingredients, both unflavoured, so 2g of The Original and 5g of creatine go into the same glass.

When should I take it, and do I need to load it?

Whenever suits you. Taking it every day matters more than when. No loading phase: 5g a day, every day.

Do I have to go to the gym?

You need some kind of resistance training for creatine to do its job: weights, bands, a reformer or strength class, or body-weight moves at home. Twice a week is a great start. The free Strength After 40 guide walks you through it.

Should I take more than 5g?

Our directions are 5g a day, every day. Some researchers are exploring higher amounts for the brain (see Chapter III), but that science is still emerging. If you're thinking about taking more, talk to your GP first.

Will it make me bulky or puffy?

No to bulky. Some people hold a little extra water in their muscles in the first few weeks. That's water inside the muscle, not fat.

Is it right for me?

CREATINE isn't suitable for children under 15 or during pregnancy. If you're breastfeeding, have kidney concerns or take regular medication, talk to your GP before you start.

How long does a pouch last?

A 300g pouch is 60 serves, so about two months at 5g a day.

5g a day: stir into water or your collagen glass, any time of day, paired with strength training

The next forty years

Ageing is a privilege. Age strong.

One ingredient. Creatine monohydrate, clean sourced. No taste in your coffee, water or collagen glass. 5g a day, 60 serves a pouch, alongside your training.

Start with 5g a day Get the free guide

Formulated supplementary sports food. This product is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet and an appropriate physical training or exercise program. Not suitable for children under 15 years of age or pregnant women: should only be used under medical or dietetic supervision. General education only, not medical advice.

1. Harvard Health Publishing. A guide to combatting sarcopenia and preserving muscle mass as you get older. Harvard Medical School.

2. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226.

3. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877.

4. Dr Darren Candow, University of Regina, in conversation with Dr Rhonda Patrick. FoundMyFitness podcast.

5. Dr Rhonda Patrick, guest on The Diary of a CEO podcast.

6. Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025.