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 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:
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.
We researched the best creatine supplements for women using the following criteria:
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:
$ = under $0.50 per serving
$$ = $0.50 to $1.00 per serving
$$$ = over $1.00 per serving
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:
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:
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.
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.
In addition to creatine monohydrate, Genius Creatine includes several ingredients that may be beneficial for high intensity interval training (HIIT):
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.
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.
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.
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.
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-freeNote: 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:
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:
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.
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:
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.
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.
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.
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.
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:
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:
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.
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.
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.
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.