The 6 Best Creatine Supplements For Women, According To An RD

Creatine has been a go-to powder for gym bros for years. But it’s not just a supplement for men or extreme fitness enthusiasts. Research is mounting on the benefits of creatine supplements on women’s health1.

It's one of the supplements I recommend most as a registered dietitian, as the safety and efficacy of a creatine monohydrate powder is unmatched. With hundreds (if not thousands) of options on the market, it can be difficult to know which products actually deliver a product that can help you achieve the clinically studied benefits (i.e. building more muscle and strength from your exercise routine and enhancing cognition).*

To make your decision easier, I reviewed the research and evaluated dozens of supplements for ingredient quality, effective dosing, third-party testing, formulation, value, and overall experience. The products below are the ones that stand out for different goals, so you can find a creatine that works best for you.

The formula comes in convenient single-serve stick packs (as well as a resealable bag), mixes effortlessly into hot or cold beverages, and is available in several refreshing flavors. Reviewers consistently praise how easy it is to incorporate into their daily routine, with many sharing that it helps support lean muscle, strength, and body composition alongside regular resistance training.* For anyone looking for a high-quality creatine with added functional benefits, this formula is hard to beat.

Momentous Creatine Monohydrate is NSF Certified for Sport® & Informed Sport certified, making it a great choice for competitive athletes. Each serving provides 5 grams of Creapure® (a form of creatine monohydrate). It’s simple and effective.

While creatine can be taken anytime of day, Transparent Labs Creatine HMB is a great option if you’re looking for post workout support. Each serving provides 5 grams of creatine monohydrate and 1.5 grams of HMB (the naturally occurring metabolite beta-hydroxy-beta-methylbutyrate.) HMB may help reduce muscle damage and muscle protein breakdown after exercise, which is why the brand recommends you take it within 30 minutes of a workout.* 

The research on creatine's impact on brain health is going (and all quality creatine supplements cans support brain health).* But, mindbodygreen's creatine brain+ wins the top spot for this category as it pairs 5 grams of creatine monohydrate with 500 mg of Cognizin® citicoline, a well-researched brain nutrient that supports attention, memory, processing speed, and mental energy.* 

While emerging research suggests creatine may help support memory and cognitive function by fueling the brain's energy production, citicoline complements those benefits by supporting healthy neurotransmitter activity and brain cell membranes.* 

Together, this science-backed duo makes creatine brain+ our top pick for anyone looking to support both brain and body with one daily supplement.

There aren’t a lot of creatine capsules on the market, and this one from Optimum Nutrition is a fan favorite. A serving is listed as two capsules, which provide about 2.5 grams of creatine monohydrate. The miYou would need to take at least three or four capsules daily to reach an effective dose of creatine for muscle health.* That's a lot of capsules. However, if powders aren't something that fit easily into your routine, this is an option for you. And reviewers do say that the capsule size is easy to swallow. 

Just note that the capsules do contain gelatin and are not vegetarian-friendly.

If you’re looking for a run-of-the-mill creatine, Bulk Supplements is fan-favorite. It provides 5 grams of creatine monohydrate—nothing extra. Reviewers like how well the powder mixes in beverages and is tasteless. The biggest complaint seems to be quality of the seals on the bags.

What is creatine? 

Creatine is a naturally occurring compound composed of three amino acids: methionine, glycine, and arginine. When you eat protein-rich foods, the body can synthesize creatine from those building blocks (some foods like red meat, fish, and poultry4 directly provide creatine). And of course, it’s also available as a supplement.  

About 95% of creatine is stored5 in muscle tissue, where it's utilized for energy (which is why it piqued the interest of gym-goers initially). And the remaining 5% in the brain.

But women's creatine stores are about 70 to 80% lower1 than men's. Pair that with the facts that women lose up to 8% of their muscle mass6 each decade after 30 and they tend to eat less animal protein (meaning there's likely less availability of those three amino acids to make creatine internally), and it’s no surprise that taking a creatine supplement may have an especially beneficial effect for women of all ages.

How we picked

Benefits of creatine for women

In 2021, researchers of a comprehensive review of creatine supplementation and women's health1 concluded that supplementation is beneficial at every life stage—with very little risk.* 

This review, as well as other studies7, show that creatine:

How to shop for creatine supplements

There are a few things to look out for when shopping for a creatine supplement. 

What to avoid in creatine supplements

Creatine is one of the simplest supplements on the market, which means you don't need a long ingredient to get results. So what should you look out for? Here are a few creatine red flags.

How to take creatine

You can take creatine any time of day. Many people like to take it around the time of a workout—either before or as part of their recovery meal, snack, or drink. However, consistent daily intake is what’s most important for this supplement. Remember: you want to reach and maintain creatine saturation. 

You can mix unflavored creatine powders with water, coffee, smoothies, oatmeal, or yogurt. Or, enjoyed flavored options mixed with water.

The takeaway

 Creatine is one of the most research-backed supplements available, and it's one I recommend often as a registered dietitian. Adding a high-quality creatine supplement at an effective dose is a simple way for women to support strength, recovery, and brain health while maximizing their body's creatine stores.* It's truly one of the most versatile supplements for supporting health at every life stage.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.