7 Best Creatine Supplements for Women in 2023: A Dietitian’s Picks

A quick look at the best creatine supplements for women

• Best overall: Thorne Research Creatine
• Best for muscle building: Transparent Labs Creatine HMB
• Best for HIIT: Genius Creatine Powder
• Best capsules: Optimum Nutrition Micronized Creatine Capsules
• Best gluten-free capsules: Nutricost Creatine Monohydrate
• Best creatine blend: BPI Sports Best Creatine
• Best for performance and recovery: RSP Nutrition Creatine Monohydrate

Creatine, a substance found naturally in the body, has been shown to provide several benefits in terms of exercise performance when taken as a supplement (1, 2).

In women specifically, creatine supplements have been linked to improvements in:

• strength
• exercise performance
• muscle mass
• both before and after menopause (3, 4)

Furthermore, early research suggests that taking creatine supplements may have benefits for women outside of the gym, including helping reduce mental fatigue and manage depression (3, 5).

Several kinds of creatine supplements are available, including creatine ethyl ester and creatine HCL.

However, research suggests that creatine monohydrate is the most effective form, as it has been shown to improve muscle creatine and phosphocreatine concentrations by 15–40%, allowing muscles to produce more energy during exercise (1, 2).

Keep reading for our picks of the 5 best creatine supplements for women

How we chose

To help you decide which product is right for you, we researched the best creatine supplements for women using the following criteria:

• Creatine monohydrate: All the products contain creatine monohydrate for optimal effectiveness.
• Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
• Ingredients: We looked for products that are made with quality ingredients and free of artificial additives.
• Reviews: The products below have mostly positive customer reviews.

While this list is for women, creatine has been shown to be effective in all sexes. Most healthy adults, regardless of gender, can use creatine supplements.

Healthline’s picks for the best creatine supplements for women

Best overall

Thorne Research Creatine

• Price: $
• Available flavors: Unflavored
• Type: powder
• Testing certifications: NSF Certified for Sport
• Creatine monohydrate per 1-scoop (5-gram) serving: 5 grams
• Other ingredients: none

Thorne Research is a reputable supplement company that’s known for using high quality ingredients.

In addition to manufacturing its products in CGMP-compliant facilities, the company is NSF Certified for Sport. This means its supplements are third-party tested and guaranteed to be free of substances that are banned in sports.

This creatine supplement, in particular, is a great option for those with dietary restrictions, as it doesn’t contain any artificial flavors and is certified:

• gluten-free
• dairy-free
• soy-free

In fact, the only ingredient listed on the product is 5 grams of creatine monohydrate.

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Best for building muscle

Transparent Labs Creatine HMB

• Price: $$$
• Available flavors: Orange, Blue Raspberry, Black Cherry, Strawberry Lemonade, Unflavored
• Type: powder
• Testing certifications: third-party tested by Analytical Resource Laboratories
• Creatine monohydrate per 1-scoop (9.5-gram) serving: 5 grams
• Other ingredients: HMB, BioPerine, tartaric acid, malic acid, natural flavors, stevia extract, grape (fruit) powder

Unlike other creatine supplements on this list, this one contains additional ingredients that may help build muscle and strength, such as hydroxylmethylbutyrate (HMB).

HMB is a substance that’s naturally produced in the body. While more research is needed, it may help increase strength, muscle size, aerobic performance, and recovery (6, 7).

This product also includes vitamin D.

In addition to offering several health benefits, vitamin D may help improve upper and lower limb strength. However, more studies are needed to determine its role in other aspects of exercise performance (8, 9).

Lastly, the powder contains BioPerine, or piperine.

Piperine is the active ingredient in black pepper extract, which the company claims helps boost the absorption of nutrients, though more research is needed (10).

In addition to its active ingredients, the flavored versions of this creatine supplement are sweetened with stevia and are:

• gluten-free
• non-GMO
• free of artificial coloring and preservatives

What’s more, the supplement is third-party tested by Analytical Resource Laboratories, and certificates of analysis (COAs) are available on Transparent Labs’ website.

Best for HIIT

Genius Creatine Powder

• Price: $$
• Available flavors: Sour Apple
• Type: powder
• Testing certifications: third-party tested
• Creatine monohydrate per 1-scoop (7.8-gram) serving: 5 grams
• Other ingredients: beta-alanine, AstraGin, malic acid, natural flavors, organic stevia leaf extract, silica, sodium chloride, monk fruit extract, turmeric root extract, spirulina extract

In addition to creatine monohydrate, this supplement includes several ingredients that may be beneficial for high intensity interval training (HIIT):

• Beta-alanine: This amino acid helps prevent lactate buildup in muscles, which in turn enhances athletic performance and is particularly helpful during HIIT workouts (11).
• AstraGin: This supplement blend contains Panax notoginseng extract and Astragalus membranaceus extract. AstraGin’s website claims that it can improve energy levels and increase nutrient absorption in the body. However, no studies have confirmed this (12).
• Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory properties that may help with exercise recovery (13).
• Spirulina: This type of blue-green algae has been shown to increase the time to fatigue in cardiovascular workouts. It may also support weight loss and fat loss when combined with an exercise program (14, 15).

It’s important to note that beta-alanine can cause a harmless tingling sensation. However, this product contains just 1.6 grams, a dose that may be low enough to avoid the tingles.

On the other hand, benefits of beta-alanine supplementation have been shown at doses of 4–6 grams, so there’s a possibility that this supplement may not contain a high enough dose to be effective (11).

Genius Creatine is sweetened with stevia and monk fruit extract and free of artificial dyes and fillers. Because Sour Apple is the only flavor option, it may not be ideal for use in smoothies or multi-ingredient protein shakes.

According to the company, all Genius products are third-party tested. However, the company does not disclose the name of the testing organization.

Best capsules

Optimum Nutrition Micronized Creatine Capsules

• Price: $
• Available flavors: Unflavored
• Type: capsules
• Testing certifications: Informed Choice
• Creatine monohydrate per 2-capsule serving: 2.5 grams
• Other ingredients: gelatin, magnesium stearate

If powdered supplements aren’t your thing, Optimum Nutrition offers creatine monohydrate in convenient capsules.

However, if you’re not a fan of swallowing pills, this may not be your best choice, because you need to take 4 capsules per day to get the 5 grams of creatine monohydrate typically recommended.

Another difference is that this supplement’s manufacturers recommend consuming the capsules with a meal twice per day rather than immediately after a workout.

For quality assurance, Optimum Nutrition’s products are third-party tested by Informed Choice. They are also produced in facilities that meet the CGMPs.

Best gluten-free capsules

Nutricost Creatine Monohydrate

• Price: $
• Available flavors: Unflavored
• Type: capsules
• Testing certifications: third-party tested by Analytical Resource Laboratories, Dyad Labs, and Eurofins
• Creatine monohydrate per 2-capsule serving: 1.5 grams
• Other ingredients: gelatin capsule, magnesium stearate

According to the brand, these affordable gluten-free creatine capsules are designed to break down and absorb quickly. Each 4-capsule serving provides 3 grams of creatine (which is less than the recommended 5 grams). The capsules can be taken either pre- or post-workout with 8–12 ounces of water.

This brand is headquartered in the United States, and its products are made in a CGMP-compliant, FDA-registered facility. While these capsules are gluten-, soy- and GMO-free, they are not vegan or vegetarian because they contain gelatin.

Best creatine blend

BPI Sports Best Creatine

• Price: $$
• Available flavors: Snow Cone, Watermelon Cooler, Fruit Punch
• Type: powder
• Testing certifications: CGMP-verified
• Creatine monohydrate per serving: 4 grams
• Other ingredients: betaine, salt, sucralose

This creatine powder not only contains six advanced forms of creatine but is also formulated to prevent bloating and to aid in various stages of fitness, from muscle building and endurance to recovery.

In addition to creatine, it contains betaine, a beet extract that can improve stamina for novice athletes and help them bounce back more quickly post-workout, according to some research (16).

This product comes with a 100% no-risk money-back guarantee and may be best suited for those who are new to fitness and creatine supplementation because it contains extra ingredients that may not be as beneficial for expert athletes.

Best for performance and recovery

RSP Nutrition Creatine Monohydrate

• Price: $
• Available flavors: Unflavored
• Type: powder
• Testing certifications: third-party tested
• Creatine monohydrate per serving: 5 grams
• Other ingredients: none

RSP Nutrition Creatine Monohydrate is a pharmaceutical-grade powder that contains only one type of creatine: 5 grams of creatine monohydrate per serving. According to the brand, this formula has been optimized for superior absorption and won’t cause bloating.

Reviewers say this powder mixes well into water and other beverages without clumping. This product can be used before, during, or after a workout and be taken in the mornings on rest days.

It’s an affordable option compared with other products of the same quality. However, while the product has been tested by a third party, the company doesn’t specify which lab(s) do that testing. The company does offer a 30-day money-back guarantee on its products.

How creatine supplements compare

Why supplement with creatine anyway?

Creatine is a naturally occurring substance found in muscle cells that plays an essential role in energy production during exercise (1).

Although your body produces it naturally, creatine is also available in supplement form.

Creatine supplements have been found to help with exercise recovery and improve strength, power, muscle mass, and anaerobic exercise capacity (1, 2).

How to choose a creatine supplement

When shopping for a creatine supplement, consider the following factors:

• Third-party testing: Look for supplements that are third-party tested by an independent organization, such as Informed Choice or NSF International, to ensure quality and accuracy.
• Safe for sport: Competitive athletes should look for a product that’s certified free of substances banned in sports. Some examples of certifications to look for are NSF Certified for Sport, Informed Sport, and Labdoor Sport.
• Form: Look for a supplement that contains creatine monohydrate rather than a less effective form, such as creatine ethyl ester or creatine HCL (1, 2).
• Additional ingredients: If you’d like the product to include more than just creatine, consider a product with research-backed ingredients such as:
  • beta-alanine
  • vitamin D
  • HMB (beta-hydroxy-beta-methylbutyrate)
• Type: Consider whether you’d prefer taking capsules or buying a powder that you can mix into your protein shake or other beverage.

How to use creatine supplements

How much should you take?

When you start taking creatine supplements, it’s typically recommended to consume larger doses initially, during what’s called the loading phase.

Taking 20–25 grams of creatine per day for 5–7 days during a loading phase has been shown to help increase muscle stores of creatine (2, 17).

Afterward, a daily dose of 3–5 grams is recommended for maintaining these stores (2, 17).

Keep in mind that these are guidelines for the general population. Before taking creatine (or any other supplement), make sure to speak with a healthcare professional who can provide personalized dosing recommendations.

Should you take creatine before or after your workout?

Some professionals recommend consuming creatine after exercising, as it’s thought that the post-exercise increase in blood flow may increase the rate at which creatine is delivered to your muscles (17).

Furthermore, some studies have shown an increase in lean muscle mass when creatine is consumed after exercise (17).

However, research on the optimal timing of creatine supplementation is too limited and inconclusive to definitively say that post-workout ingestion is more effective.

Therefore, while the manufacturers of most products on this list recommend using the products after your gym session, it’s perfectly fine to add creatine powder to your pre-workout beverage if that works best for you.

What can you mix creatine powder with?

Most of the creatine supplements on this list are powders that you can mix with water or any other beverage of your choice, warm or cold.

You can also stir the powder into your yogurt or overnight oats in the morning.

However, because the powders are usually unflavored, many people prefer to add them to their post-workout protein shake.

Benefits of creatine for women

The benefits of creatine have been well researched. However, most of that research has been done with male participants. It has also been suggested that women may not respond as strongly to supplementation as men (2).

Available research in women suggests that creatine may (2, 3, 4, 5):

• increase strength and bone density both before and after menopause
• improve exercise performance
• reduce mental fatigue
• help manage depression

Frequently asked questions

What are the side effects of taking creatine?

Creatine is a very well-researched supplement. Currently, the only side effect that has been consistently reported is weight gain in some individuals (2).

Weight gain may occur as a result of creatine’s ability to promote hydration in the body, meaning that any weight gain likely comes from small amounts of water retention. However, the overall research on water retention from creatine supplementation is a bit mixed (2, 18).

It’s also worth noting that weight gain from creatine supplementation is typically seen in men, not women (3).

Overall, daily doses ranging from 0.3 to 0.8 grams per kilogram of body weight per day have been shown to be safe and well tolerated (2).

Are there any women that should avoid creatine?

There is currently no research to suggest any women need to avoid creatine. Supplementing with creatine during pregnancy may even have benefits, though more research is needed on this (18).

Still, it’s important to consult a healthcare professional before starting any new supplement, as individual cases may vary.

Can creatine help women lose weight?

The use of creatine supplementation for weight loss in women has not been researched.

However, because creatine can help promote muscle mass, it may be beneficial to take during weight loss to help reduce the loss of lean body mass. This is important because loss of muscle is associated with increased risk of injury, fatigue, and decreased resting metabolic rate (19).

The bottom line

Creatine supplements — and creatine monohydrate, in particular — may help improve strength, recovery time, and exercise performance, as well as offer additional health benefits outside of the gym.

However, as some products are better than others, make sure to look for a creatine supplement that’s made with high quality ingredients and has undergone rigorous testing to ensure quality and accuracy.

Regardless of which product you choose, it’s important to talk with a healthcare professional before taking any new supplements.

Finally, while creatine supplements may enhance your nutritional intake, it’s important to remember that they’re not a replacement for a well-balanced diet.