The Fast Facts

  • Research shows that creatine supplements may support exercise recovery, muscle growth, brain function, and cardiovascular health.
  • The best creatine supplements are third-party tested and easy for the body to absorb.
  • Our top choices for creatine supplements for women are from mindbodygreen, Momentous, and Thorne.
Collage of the best creatine supplements for women from Double Wood, Nutricost, Thorne, and mindbodygreen, isolated over blue-gray background.Share on Pinterest
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The table below compares each of the creatine supplements in this article:

Creatine powdersPriceNumber of
servings		Dosage
(per serving)		Form
mindbodygreen$66605,000 mg,
2,000 mg taurine		powder
Momentous$39.95905,000 mgpowder
Thorne$42905,000 mgpowder
Nutricost$21.501005,000 mgpowder
Double Wood$19.95601,000 mgcapsule

Medical News Today chooses creatine products that meet the following criteria:

  • Ingredients: They must contain safe, high quality ingredients with clear labeling. Reputable brands also confirm their products are free of pesticides, heavy metals, and mold.
  • Dosage: MNT chooses creatine products that clearly state the supplement dosage.
  • Serving size: MNT only selects creatine products from brands that recommend safe dosages.
  • Third-party testing: MNT features creatine supplements that have undergone third-party testing for contaminants by an ISO 17025-compliant laboratory.
  • Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.

MNT follows a strict product selection and vetting process. Learn more here.

It’s wise to consider the following factors before purchasing a creatine supplement.

  • Ingredients: Reading the ingredients ensures the product suits their dietary requirements. Creatine supplements contain synthetic versions of creatine that do not contain animal by-products, such as cyanamide and sarcosine, making these products suitable for people following plant-based diets. However, some companies may add other ingredients that are not vegan or vegetarian-friendly.
  • Form: People can purchase creatine supplements in powder, capsule, or chewable form. Consider which form they find easiest to take and which offers them the most accurate dose per serving.
  • Dose: Researchers consider 3 to 5 g a day or 0.1 g per kg of body mass a day of creatine monohydrate a safe, effective, long-term daily dosage. However, many products contain 5 g, which may increase a person’s muscle creatine quickly but have no significant impact on health markers.
  • Certifications: Products that meet good manufacturing practice (CGMP) regulations are best. This ensures that the product is safe and has the ingredients and strength it claims to have.
  • Third-party testing: Choosing products that are third-party tested is wise. This means that an independent lab tests the product to ensure the accuracy of labeling and ingredients. People can review the product they intend to use with Informed Choice, NSF International, or Consumer Lab.
  • Price: Some brands can be expensive; therefore, consider how cost-effective the product is and ensure it suits their budget.

Anyone considering taking any dietary supplement can talk with a doctor or a qualified healthcare professional to ensure they have a dosage appropriate for their needs.

It’s wisest to seek medical advice before using any supplementary product if they are pregnant, nursing, or taking other medications.

The authors of a 2021 review state that there is less research on the effects of creatine supplements in females than in males. It also notes that females may be less likely to take creatine due to concerns about weight gain or other side effects, which research has found to be minimal.

Conversely, creatine supplements may provide a range of health and exercise benefits to women.

Exercise performance and strength

According to a 2021 review, creatine improves females’ strength, exercise capacity, and sports performance.

People taking creatine will have higher stores of creatine in the muscles, which can reduce muscular fatigue, leading to improved performance. Additionally, creatine can help form proteins to build muscle.

Mood, mental health, and memory

A 2020 study suggests that an 8-week treatment of creatine supplements and antidepressant therapy can reduce the symptoms of major depressive disorder in female adolescents and adults.

While research suggests that a daily dose of 0.3 g creatine for 5 to 7 days or a daily dose of 5 g for 4 weeks effectively improves mood and cognition in females, it is unclear how or why creatine supplements may help depression.

Menstrual health and hormonal balance

Creatine levels can fluctuate in line with estrogen throughout a person’s menstrual cycle.

A 2023 study involving 39 women found a reduction in sprint performance and recovery during menstruation’s high hormone, or luteal, phase. However, the study data suggested that creatine monohydrate supplementation could help limit this reduction in performance.

Research states that creatine increases estrogen production in females, a key hormone in the menstrual cycle. Therefore, increases in estrogen levels can help regulate the menstrual cycle, reduce PMS, and improve overall hormonal balance.

Medical Perspective

In what instances should women consider taking creatine?

After a medical consultation to ensure dosage, safety, and effectiveness for your health goals, women should consider taking creatine for many reasons.

Improved athletic performance and recovery, enhanced cognitive function (including “brain fog”) before and during menopause, increased energy, better mood regulation, and bone health benefits are a few key instances for consideration.

— Katherine Marengo LDN, R.D.

Learn more about the benefits of creatine supplements.

Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Fertility

Little research exists on creatine supplementation during pregnancy, but a 2021 review states that creatine may be an important element in fertilization.

Additionally, supplementation can improve blood flow to the uterus. This can help support the growth and shedding of the uterine lining, which is an essential part of the typical menstrual cycle.

Healthy aging

Creatine may also help maintain postmenopausal bone mineral density when combined with resistance training.

Additionally, a 2021 review of studies found that older females taking creatine experienced significant gains in muscle strength. This was especially true when they undertook resistance training for at least 24 weeks. However, the researchers said they needed to see more high-quality studies before confirming their findings.

More recently, a 2023 study suggested that creatine supplementation combined with resistance training can double the strength gains from resistance training in older adults.

There is little scientific consensus on the best way to use creatine supplements. Always follow the dosing instructions companies recommend on their product’s label and consider discussing their creatine supplementation with a doctor.

According to a 2021 review, most people take creatine during a loading phase. This is typically 5 to 7 days, during which a person takes 20 g of creatine daily to saturate the muscles’ creatine stores. People can also take 3 to 5 g daily over 28 days for similar effects.

This review also reports that it may be more effective for people to take creatine supplements pre- and post-workout to increase creatine stores, muscle mass, and strength gains.

An older 1996 study referenced in this review suggests that consuming carbohydrates or carbohydrates and protein may increase creatine uptake. However, this study is over 25 years old.

Always discuss trying new supplements with a doctor and stop using them if they experience side effects.

People who do not wish to or cannot take creatine supplements can consume red meat and seafood to naturally increase their creatine levels.

They may also consider taking:

  • Nitric oxide supplements: These contain L-citrulline and L-arginine. A 2019 study notes that L-arginine supplements can reduce blood pressure during pregnancy. Nitric oxide supplements expand blood vessels and increase blood flow, which may enhance endurance in athletes.
  • Branched-chain amino acids (BCAAs): This term refers to three essential amino acids: leucine, isoleucine, and valine. They are naturally present in animal-based protein sources, such as eggs, meat, and dairy products. A 2021 review of studies found that supplementing BCAAs may reduce muscle damage and relieve muscle soreness after resistance training in males. Read about our top picks.

Both females and males may find benefits from taking creatine monohydrate. In its micronized form, it may have greater benefits.

For instance, research from 2023 suggests that the body can absorb micronized substances more easily. This could make micronized creatine monohydrate more effective for people who want to take creatine.

People can speak with a doctor to determine if creatine supplementation will benefit them after 40. Research from 2021 suggests that taking creatine alongside resistance training could help reduce age-related bone loss in postmenopausal women.

All creatine supplements claim to help a person build muscle. However, creatine will not build muscle in specific areas of the body on its own.

Both protein and creatine may help females gain muscle and improve their exercise performance and recovery. People may prefer to take creatine if they are doing short, high intensity training. Creatine can increase lean muscle mass and exercise capacity.

Alternatively, protein supplementation may be more beneficial for people who exercise regularly, as they may have higher protein requirements.

Creatine may help with muscle building, recovery, and performance. Additionally, some evidence suggests that creatine supplements can reduce symptoms associated with depression in females. However, more research is needed to confirm the benefits of creatine for depression.

Consider different factors before purchasing creatine, such as formulation, ingredients, and certifications.

Whether a product undergoes third-party testing is also an important consideration, as the FDA does not approve supplements in the same way as prescription medications. A person can always discuss supplement use with a doctor or a qualified healthcare professional before use.