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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.

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A quick look at the best creatine supplements for women

• Best overall creatine for women: Thorne Creatine | Skip to review
• Best creatine for building muscle: Transparent Labs Creatine HMB | Skip to review
• Best creatine for HIIT workouts: The Genius Brand Genius Creatine | Skip to review
• Best creatine capsules: Optimum Nutrition Micronized Creatine Capsules | Skip to review
• Most affordable creatine: Nutricost Creatine Monohydrate | Skip to review
• Best vegan creatine powder: Naked Creatine | Skip to review

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Nutricost Creatine Monohydrate

4.7 (15.5k+) from Amazon

• Price: $24.50
• Dose: 5 mg creatine monohydrate per scoop
• Highlights: affordable, third-party tested for purity and potency, available in flavored and unflavored

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Creatine, a substance naturally found in the body, has been shown to provide several benefits for exercise performance when taken as a supplement.

So what can creatine do for women specifically? While creatine supplements are not gender-specific, they have been linked to improvements for women specifically in the following areas, both before and after menopause:

• strength
• exercise performance
• muscle mass

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

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.

How we chose the best creatine 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

Healthline’s picks of the best creatine for women

Best overall creatine for women

Thorne Creatine

• Form: powder
• Available flavors: Unflavored
• Certifications: third-party tested, NSF Certified for Sport
• Price: $

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Healthline's review

Thorne Creatine is our pick as the best overall creatine powder because it’s cost-effective, at just $0.47 per serving, contains just one ingredient — creatine monohydrate — and is NSF Certified for Sport, a third-party certification that tests for:

• purity
• potency
• the presence of substances banned in competitive sport

In addition to being a solid option for competitive athletes, this powder is suitable for people with certain dietary restrictions, as it is free of:

• gluten
• dairy
• soy

Reviewers note that the powder is truly tasteless and can be mixed into various beverages and dishes. However, there are mixed reviews on how easily the powder dissolves.

NSF certified, CGMP compliant facilities manufacture Thorne supplements.

Pros & cons

• NSF Certified for Sport
• affordable
• free from several major allergens
• versatile and mixes easily

• some complaints that the powder doesn't dissolve completely

• NSF Certified for Sport
• affordable
• free from several major allergens
• versatile and mixes easily

• some complaints that the powder doesn't dissolve completely

Product details

• Number of servings: 90 per container
• Dose: 1 scoop (5 g) per day
• Active ingredient (serving strength): creatine monohydrate 5 g

• Number of servings: 90 per container
• Dose: 1 scoop (5 g) per day
• Active ingredient (serving strength): creatine monohydrate 5 g

Best creatine for building muscle

Transparent Labs Creatine HMB

• Form: powder
• Certifications: third-party tested for purity and potency
• Available flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade, Peach Mango, Cherry Kiwi, Blueberry Pomegranate, Peach Rings
• Price: $$$

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Healthline's review

Unlike other creatine supplements on this list, Transparent Labs Creatine HMB contains additional ingredients that may help build muscle and strength, including hydroxylmethylbutyrate (HMB).

HMB is a substance that your body naturally produces. While more research is needed, it may help increase strength, muscle size, aerobic performance, and recovery.

This product also includes vitamin D, which may help improve lower limb strength. It also 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.

This creatine supplement is free from gluten, artificial colorings, and preservatives. However, the flavored versions contain the sweetener stevia, which may have an aftertaste that some people dislike.

Transparent Labs Creatine HMB is certified by Informed Choice. It’s also third-party tested by Analytical Resource Laboratories, and certificates of analysis (COAs) are available on Transparent Labs’ website.

Pros & cons

• third-party tested for purity and potency
• Informed Choice certified
• COAs available online
• available in several flavors, including an unflavored option
• mostly positive reviews on taste and texture

• expensive
• contains stevia, which may have an unpleasant aftertaste

• third-party tested for purity and potency
• Informed Choice certified
• COAs available online
• available in several flavors, including an unflavored option
• mostly positive reviews on taste and texture

• expensive
• contains stevia, which may have an unpleasant aftertaste

Product details

• Active ingredients (serving strength): creatine monohydrate 5 g, vitamin D 12.5 mcg (60% DV), beta-hydroxy beta-methylbutyrate 1,500 mg, black pepper extract 5 mg
• Number of servings: 30 per container

• Active ingredients (serving strength): creatine monohydrate 5 g, vitamin D 12.5 mcg (60% DV), beta-hydroxy beta-methylbutyrate 1,500 mg, black pepper extract 5 mg
• Number of servings: 30 per container

Best creatine for HIIT workouts

The Genius Brand Genius Creatine

4.3 (2.7k+) from Amazon

• Form: powder
• Available flavors: Unflavored, Green Apple
• Certifications: third-party tested for purity and potency
• Price: $$

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Healthline's review

In addition to creatine monohydrate, Genius Creatine 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 may enhance athletic performance and is particularly helpful during HIIT workouts.
• 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.
• Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory properties that may help with exercise recovery.
• 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, according to 2018 research.

It’s important to note that beta-alanine can cause a harmless tingling sensation. However, this product contains just 1.6 grams (g), 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 to 6 g, so there’s a possibility that this supplement may not contain a high enough dose to be effective.

Genius Creatine is sweetened with stevia and monk fruit extract and is free of artificial dyes and fillers.

According to the company, all Genius products are third-party tested for purity and potency. However, it has not disclosed the name of the testing organization.

Pros & cons

• third-party tested for purity and potency
• free from artificial dyes, fillers, and sweeteners
• contains other potentially effective ingredients, including turmeric, spirulina, and beta-alanine
• available in a flavored and an unflavored variety
• dissolves easily

• testing organization not disclosed
• may clump and be difficult to scoop

• third-party tested for purity and potency
• free from artificial dyes, fillers, and sweeteners
• contains other potentially effective ingredients, including turmeric, spirulina, and beta-alanine
• available in a flavored and an unflavored variety
• dissolves easily

• testing organization not disclosed
• may clump and be difficult to scoop

Product details

• Number of servings: 25 per container
• Dose:
• Active ingredients (serving strength): creatine monohydrate 5 g, beta-alanine 1.6 g, AstraGin 25 mg (Panaz notoginseng root extract and Astragalus membranaceus root extract)

• Number of servings: 25 per container
• Dose:
• Active ingredients (serving strength): creatine monohydrate 5 g, beta-alanine 1.6 g, AstraGin 25 mg (Panaz notoginseng root extract and Astragalus membranaceus root extract)

Best creatine capsules

Optimum Nutrition Micronized Creatine Capsules

4.6 (71.6k+) from Amazon

• Form: capsule
• Available flavors: Unflavored
• Price: $

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Healthline's review

Optimum Nutrition Micronized Creatine Capsules are one of the best options if powdered supplements aren’t your thing.

The capsules have more than 23,000 mostly positive online reviews and are third-party tested by Informed Choice.

While you’ll need to take 4 capsules per day to get 5 g of creatine monohydrate, reviewers note that the capsules are easy to swallow.

Just keep in mind that while these capsules may be more convenient, they’re more expensive per serving than the company’s powdered creatine powder.

Pros & cons

• Informed Choice certified
• suitable for people who prefer capsules to powder supplements
• easy to swallow

• requires a dose of 4 capsules, which may be difficult to tolerate for some people
• not vegan-friendly
• expensive

• Informed Choice certified
• suitable for people who prefer capsules to powder supplements
• easy to swallow

• requires a dose of 4 capsules, which may be difficult to tolerate for some people
• not vegan-friendly
• expensive

Product details

• Number of servings: 100, 200, or 300 per container
• Dose: 2 capsules twice a day
• Active ingredient (serving strength): creatine monohydrate 2.5 g

• Number of servings: 100, 200, or 300 per container
• Dose: 2 capsules twice a day
• Active ingredient (serving strength): creatine monohydrate 2.5 g

Most affordable creatine

Nutricost Creatine Monohydrate

4.7 (15.5k+) from Amazon

• Form: powder
• Certifications: third-party tested for purity and potency
• Available flavors: Unflavored, Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon
• Price: $

SHOP NOW AT AMAZON

Healthline's review

If you’re looking for a budget-friendly option, Nutricost Creatine Monohydrate is worth considering.

The powder has more than 37,000 mostly positive reviews on Amazon, comes in both unflavored and flavored varieties, and is third-party tested by ISO-accredited labs.

It’s worth noting that some reviewers dislike the taste of the flavored varieties and complain about clumping. However, several reviews mention that the unflavored version doesn’t have an issue with clumping and dissolves easily.

Nutricost headquarters are in the United States, and its products are made in a CGMP compliant, FDA registered facility.

Pros & cons

• third-party tested by ISO-accredited laboratories
• affordable
• vegetarian-friendly
• available in an unflavored version that mixes easily and is versatile

• mixed reviews on flavored varieties
• not vegan-friendly

• third-party tested by ISO-accredited laboratories
• affordable
• vegetarian-friendly
• available in an unflavored version that mixes easily and is versatile

• mixed reviews on flavored varieties
• not vegan-friendly

Product details

• Active ingredient (serving strength): micronized creatine monohydrate
• Number of servings: 100 per container

• Active ingredient (serving strength): micronized creatine monohydrate
• Number of servings: 100 per container

Best vegan creatine powder

Naked Creatine

4.7 (7.4k+) from Amazon

• Form: powder
• Available flavors: Unflavored
• Certifications: certified vegan, certified gluten-free, third-party tested for purity and potency
• Price: $

SHOP NOW AT AMAZON

Healthline's review

Naked Creatine is an option for people following a vegan lifestyle, as it’s certified vegan.

The powder is also certified gluten-free and third-party tested for purity and potency, and it contains just one ingredient.

Overall, reviews are positive, with many people noting that the powder dissolves easily and doesn’t change the flavor of whatever it’s mixed into. However, a few people complain that it has a slightly gritty texture.

Naked Nutrition products are manufactured in CGMP certified facilities and audited by Silliker, a third-party organization.

Pros & cons

• third-party tested for purity and potency
• certified vegan and gluten-free
• free of additives
• affordable

• may have a gritty texture

• third-party tested for purity and potency
• certified vegan and gluten-free
• free of additives
• affordable

• may have a gritty texture

Product details

• Number of servings: 100 or 200 per container
• Dose: 1 scoop (5 g) per day
• Active ingredient (serving strength): creatine monohydrate 5 g

• Number of servings: 100 or 200 per container
• Dose: 1 scoop (5 g) per day
• Active ingredient (serving strength): creatine monohydrate 5 g

Product comparison

Here’s a quick look at how our picks compare:

ProductPriceServings per containerFlavorsCertificationsThorne Creatine$90 servingsUnflavoredNSF Certified for SportTransparent Labs Creatine HMB$$$30 servings• Unflavored• 10+ flavorsthird-party testedThe Genius Brand Creatine Powder$$25 servings• Unflavored• Green Applethird-party testedOptimum Nutrition Micronized Creatine Capsules$100 servingsUnflavoredInformed Choice certifiedNutricost Creatine Monohydrate$100 servings• Unflavored• Blue Raspberry• Fruit Punch• Watermelon• Pineapple Mangothird-party testedNaked Creatine$200 servingsUnflavored• third-party tested• certified vegan• certified gluten-free

Note: Third-party testing in the comparison table refers to third-party testing for purity and potency of products.

How to choose a creatine supplement

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.

Why supplement with creatine?

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

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
• anaerobic exercise capacity

Who should not take creatine?

Research shows that creatine is generally safe and well tolerated.

However, if you are pregnant or nursing, it’s best to talk with a doctor before starting supplementation, as research on its safety is limited in these cases.

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.

Benefits of creatine for women

The benefits of creatine have been well researched. However, most of that research has involved male participants. Research has also suggested that women may not respond as strongly to supplementation as men.

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 research suggests that taking creatine during the menstrual cycle may also help reduce any of its negative effects on sleep and cognition.

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.

Frequently asked questions

How much creatine should you take?

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.

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.

Should you take creatine before or after your workout?

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.

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.

What are the side effects of taking creatine?

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.

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.

Should women take creatine to lose weight?

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

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

What does creatine do for women's hair?

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.

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.

How does creatine affect sleep?

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.

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.

What's the best type of creatine for women?

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.

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.

The bottom line

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.