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Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:- Evaluate ingredients and composition: Do they have the potential to cause harm?
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Thorne Creatine is our dietitian’s pick as the best overall creatine supplement for women. See the other five products that made our list.
Creatine, a substance naturally found in the body, has been shown to provide
So what can creatine do for women specifically? While creatine supplements are not gender-specific, they have been
- strength
- exercise performance
- muscle mass
Furthermore,
There is no research suggesting creatine supplements need to be avoided by women, but keep in mind some may contain additional ingredients, such as piperine, that should be avoided by pregnant or nursing women or those taking certain medications.
Keep reading for our picks of the six best creatine supplements for women.
We researched the best creatine supplements for women using the following criteria:
- Creatine monohydrate: All the products contain creatine monohydrate, which studies show is the most effective form of creatine.
- Ingredients: We looked for products made with quality ingredients and free of artificial additives.
- Reviews: The products below have mostly positive customer reviews.
Additionally, every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
- Is compliant with Food and Drug Administration (FDA) guidelines: Products adhere to allowable health claims and labeling requirements, per FDA regulations, and are manufactured in facilities that adhere to the
current good manufacturing practices (CGMPs) established by the FDA. - Is manufactured by a medically credible company: Brands follow ethical, legal, and industry best standards and provide objective measures of trust, such as having their supplements validated by third-party labs.
A note on price
$ = under $0.50 per serving
$$ = $0.50 to $1.00 per serving
$$$ = over $1.00 per serving
Here’s a quick look at how our picks compare:
• 10+ flavors
• Green Apple
• Blue Raspberry
• Fruit Punch
• Watermelon
• Pineapple Mango
• certified vegan
• certified gluten-free
Note: Third-party testing in the comparison table refers to third-party testing for purity and potency of products.
When shopping for a creatine supplement, consider the following factors:
- Third-party testing: As there is a lack of regulation around dietary supplements, you might look for creatine supplements that are third-party tested by an independent organization, such as Informed Choice or NSF International, to ensure purity and potency.
- 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.
- 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 another beverage.
Creatine is a naturally occurring substance found in muscle cells that plays an
Although your body produces it naturally, creatine is also available in supplement form.
Creatine supplements have been
- strength
- power
- muscle mass
- anaerobic exercise capacity
Who should not take creatine?
However, if you are pregnant or nursing, it’s best to talk with a doctor before starting supplementation, as
It’s also a good idea to check with a doctor before taking any new supplements if you have any underlying health conditions or are taking other medications.
The benefits of creatine have been well researched. However, most of that research has involved male participants. Research has also
Available research in women suggests that creatine may:
- increase strength and bone density both before and after menopause
- improve exercise performance
- reduce mental fatigue
- help manage depression
Some
Creatine may also help improve brain function during sleep deprivation. Researchers note that this may be especially beneficial for women, who are more susceptible to sleep disturbances during pregnancy, postpartum, and menopause.
When you start taking creatine supplements, the typical recommendation is to typically consume larger doses initially during what’s known as the loading phase.
Taking 20 to 25 grams (g) of creatine per day for 5 to 7 days during a loading phase has been shown to help increase muscle stores of creatine.
Afterward, a daily dose of 3 to 5 g is the recommendation for maintaining these stores. 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.
Some professionals recommend consuming creatine after exercising, as the post-exercise increase in blood flow may increase the rate at which creatine is delivered to your muscles.
Furthermore, some studies have shown an increase in lean muscle mass when people consume creatine after exercise.
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.
Creatine is a very well-researched supplement. Currently, the only consistently reported side effect is weight gain in some individuals.
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 mixed.
It’s also worth noting that weight gain from creatine supplementation typically affects men rather than women.
Overall, evidence shows that daily doses of 0.3 to 0.8 g per kilogram of body weight are safe and well-tolerated.
There is no research on the use of creatine supplementation for weight loss in women.
However, as 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 an increased risk of:
- injury
- fatigue
- decreased resting metabolic rate
A common belief is that creatine can increase levels of testosterone or dihydrotestosterone (DHT), a hormone that can contribute to issues like hair loss.
However, research shows that creatine supplementation does not increase testosterone or DHT and does not affect hair loss or baldness.
Research suggests that creatine may actually help lessen the effects of sleep deprivation.
According to a 2024 study, taking a single dose of creatine improved cognitive performance and processing speed in individuals with sleep deprivation.
Other studies have turned up similar findings, with researchers noting that creatine could be especially beneficial for women more susceptible to sleep deprivation.
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. It has been shown to improve muscle creatine and phosphocreatine concentrations by 20% to 40%, allowing muscles to produce more energy during exercise.
Creatine supplements — and creatine monohydrate, in particular — may help improve strength, recovery time, and exercise performance and offer additional health benefits outside the gym.
However, as some products are better than others, make sure to look for a creatine supplement that is 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.
