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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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The best creatine supplements are third-party tested and easy for the body to absorb. We picked the best options to try in 2024, including creatine from Thorne, Optimum Nutrition, and Nutricost.
We refer to “women,” “men,” or both to align with how companies market their products, but there is no need to stick to one product type or the other. A person should choose whichever best suits their needs.
- Best for athletes: Thorne Research Creatine | Skip to review
- Best for the possibility of increased performance: Optimum Nutrition Micronized Creatine Powder | Skip to review
- Best for a potential increase in mental focus: Evlution Nutrition Creatine 5000 | Skip to review
- Best creatine capsules: Optimum Nutrition Micronized Creatine Capsules | Skip to review
- Best affordable powder: RSP Nutrition Creatine Monohydrate | Skip to review
- Best for six advanced forms of creatine: BPI Sports Best Creatine | Skip to review
- Best gluten-free powder: Nutricost Creatine Monohydrate | Skip to review
Medical News Today’s methodology
MNT chooses creatine products that meet the following criteria:
- Ingredients: They must contain safe, high quality ingredients with clear labeling. Brands should 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.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
The table below compares each of the creatine supplements in this article.
Price | Dosage | Ingredients | Flavors | Certifications | |
---|---|---|---|---|---|
Thorne | $40 | 5,000 milligrams (mg) per serving | creatine monohydrate | unflavored | NSF certified for sport |
Optimum Nutrition Powder | around $47 | 5,000 mg per teaspoon | creatine monohydrate | unflavored | no information |
Evlution Nutrition | around $19 | 5,000 mg per scoop | creatine monohydrate | unflavored | meets cGMP standards |
Optimum Nutrition Capsules | around $77 | 2,500 mg per 2-capsule serving | • creatine monohydrate • gelatin • magnesium stearate | unflavored | no information |
RSP Nutrition | around $29 | 5,000 mg per scoop | creatine monohydrate | unflavored | no information |
BPI Sports | around $28 | 4,000 mg per scoop | • creatine monohydrate • other creatine sources • betaine anhydrous • Himalayan pink salt | • snow cone • fruit punch | cGMP verified |
Nutricost | around $21 | 5,000 mg per serving | creatine monohydrate | • blue raspberry • fruit punch | uses cGMP-compliant, FDA-registered facility |
Creatine is a naturally occurring
The body stores most of its creatine in skeletal muscle and uses it during exercise.
Creatine supplements increase muscle growth, and athletes and older adults may take these supplements to improve exercise performance and increase muscle mass.
Learn more about using creatine supplements.
The authors of a
However, creatine supplements may benefit women’s brain, menstrual, and mental health, and early research suggests that creatine supplementation is beneficial for females. We look at these potential benefits in detail below.
Improvements in exercise performance and strength
According to a
A person’s diet and current fitness level may affect how much difference they see from creatine supplementation.
Research suggests that in an omnivorous diet that provides 1–2 g of daily creatine, creatine stores in a person’s muscles are around
Athletes and those with a more muscular physique may require more creatine — 5–10 g a day — to maintain optimal creatine stores.
Improvements in mood, mental health conditions, and memory
For instance, a
While research suggests that a daily dose of 0.3 g creatine for 5–7 days or a daily dose of 5 g for 4 weeks
One
Supporting menstrual health and hormonal balance
Creatine levels can fluctuate in line with estrogen throughout a person’s menstrual cycle.
Creatine
Creatine may also help with postmenopausal bone mineral density, especially when combined with resistance training exercises.
Fertility and menstrual health
There is little research into creatine supplementation during pregnancy, but a
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.
There is little scientific consensus on the best way to use creatine supplements. People should always follow the dosing instructions companies recommend on their product’s label and consider discussing their creatine supplementation with a doctor.
According to a
This literature review also reports that it may be more effective for people to take creatine supplements pre- and post-workout to increase creatine stores and muscle mass and strength gains.
Much older work referenced in this review suggests that consuming carbohydrates or carbohydrates and protein
People should always discuss trying new supplements with a doctor and stop using them if they experience side effects.
Creatine is generally
If side effects occur after taking creatine, a person should stop using the supplement and contact a doctor.
Learn more about the safety of creatine supplements.
Interactions
Creatine can interact with:
- arthritis medications, such as aspirin and Advil
- chemotherapy
- antiviral medications
People should consider the following factors before purchasing a creatine supplement.
- Ingredients: People who eat a plant-based diet or are allergic to specific ingredients can purchase “free-from” products, including vegan-friendly and gluten-free supplements with no allergens. While creatine occurs naturally in animal products, the supplementary version is synthetic. It uses
cyanamide and sarcosine , which do not contain animal by-products. This makes all creatine supplements vegan-friendly. However, companies may add other ingredients to a creatine supplement that may result in a nonvegan or nonvegetarian product. - Form: Creatine supplements generally come in powder or capsule form. People may find creatine as a micronized powder. This dissolves rapidly in liquid and may be best for people who do not like different textures in drinks. Some brands also sell creatine chews. A person should consider which form they will find easiest to take and which can offer them the most accurate dose per serving.
- Dose: Researchers consider
3 grams (g) 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: In the United States, all companies should manufacture their products according to
Current Good Manufacturing Practice (cGMP) regulations . TheFDA states that cGMP regulations ensure that companies identify the quality, strength, and purity of drug products, use quality raw materials, and establish robust quality management systems. - Third-party testing: Some companies carry out third-party testing, which involves using certifying bodies to check their products for added transparency. A person can review the product they intend to use with Informed Choice, NSF International, or Consumer Lab.
- Price: Some supplement brands can be expensive. A person should consider the volume of their chosen product and how long it will last to ensure it will suit their budget and be cost-effective.
It is important to note that while the FDA reviews supplement ingredients for safety, it does not regulate them before sale. As such, people should only buy creatine supplements from brands that test their products and provide clear ingredient lists.
Anyone considering taking any dietary supplement should talk with a doctor or a qualified healthcare professional to ensure they have a dosage appropriate for their needs.
A person should seek medical advice before using any supplementary product if they are pregnant, nursing, or taking other medications.
People who do not wish to or cannot take creatine supplements can consume red meat and seafood to increase the body’s creatine amounts naturally.
They may also consider taking:
- Nitric oxide supplements: These contain L-citrulline and L-arginine. One study from 2019 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 a group of 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
2017 systematic review found that BCAAs can reduce muscle damage that results from high intensity exercise.
Below are answers to common questions about creatine for women.
What does creatine do for women?
Creatine
Should a female take creatine?
Creatine can help build muscle and sustain energy levels in females, just as it does in males. This is particularly beneficial if they have a regular exercise program.
Creatine supplementation can also
Does creatine affect women’s hormones?
A
Will creatine make me gain weight?
A
If a person takes creatine while exercising, it may lead to weight loss. For instance, a
How much creatine should a woman take a day to build muscle?
Is creatine good for women to lose weight?
Research suggests that creatine may lead to weight loss in women when combined with resistance training. A
Creatine may help with muscle building, recovery, and performance. Additionally, some evidence suggests that creatine supplements can reduce symptoms associated with depression in females.
Individuals should 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 should always discuss supplement use with a doctor or a qualified healthcare professional before use.