The Wellbeats library
Explore our guides to supplements, ingredients and everyday wellbeing.
Wellbeats guide
A research reference is a starting point. Learn how to check whether the evidence matches the ingredient, finished product, people and result being discussed.
Read the guide : What “Science-Backed” Should Actually Mean on a SupplementWellbeats guide
Serving size, ingredient amounts and testing claims tell different stories. Learn what to check on a supplement label, with a worked example and a short buying...
Read the guide : How to Read a Supplement Label (Without the Marketing Spin)Wellbeats guide
No, a creatine loading phase isn't necessary. Loading usually means taking about 20 g of creatine a day, split into roughly four 5 g servings, for...
Read the guide : Creatine Loading Phase: Necessary or Not?Certificate of analysis
A supplement Certificate of Analysis is only useful if you know what was tested. This practical guide explains batch numbers, results, units and laboratory accreditation, with...
Read the guide : How to Read a Supplement Certificate of Analysis (COA)Wellbeats guide
The honest answer: for creatine, daily consistency matters far more than the exact time you take it. Before training, after, or with a meal — what...
Read the guide : When to Take Creatine: Does Timing Actually Matter?Wellbeats guide
No — you don't need to cycle creatine on and off. There's no research showing your body stops responding to it, and it doesn't work like...
Read the guide : Do You Need to Cycle Creatine? (Short Answer: No)Wellbeats guide
Creatine does cause your muscles to hold a little extra water — but it's largely inside the muscle cell, and for most people it's not the...
Read the guide : Creatine and Water Retention: What's Actually HappeningWellbeats guide
Here's the short version: creatine works the same way for women as it does for men, and the effective daily dose is the same too —...
Read the guide : Creatine for Women: What the Research Actually SaysWellbeats guide
It's one of the most-Googled supplement questions for a reason: creatine works, but only if you actually take a useful amount. So how much creatine per...
Read the guide : How Much Creatine Per Day? The 5g Research-Backed Dose, ExplainedWellbeats guide
If you've compared creatine products, you've seen two words come up: "monohydrate" and "micronised." Same active ingredient, slightly different powder — so does the difference actually...
Read the guide : Micronised vs Regular Creatine Monohydrate: Does the Difference Matter?Wellbeats guide
If you've shopped for supplements lately, you've probably seen the phrase "third-party tested" stamped on labels and product pages. It sounds reassuring — but what does...
Read the guide : What "Third-Party Tested" Actually Means for Supplements