7 Best Creatine Supplements For Women
The Good Trade editors endorse products we’ve personally researched, tested, and genuinely love. Learn more about our methodology and business model here.
Our editors have researched and taken the best clean supplements on the market — these are our top picks for creatine supplements formulated for women that are easy to take, backed by experts, and third-party tested.
Extreme athletes and competitive bodybuilders have revered the supplement creatine for decades. It is actually one of the most researched supplements in the world — but until recently, creatine’s main claim to fame was its ability to boost muscle mass and increase endurance. Not very appealing for the average person who has no desire to “bulk up.”
But lately, modern health and wellness professionals are flipping the script on this powerhouse supplement. A vast pool of research shows that creatine’s benefits are much more expansive than its ability to help gain muscle mass. Many are promoting its many benefits for older women in particular. Creatine not only improves the flow of ATP (cell fuel) to our muscle tissue, it can also significantly enhance cognitive function, bolster heart health, and even facilitate bone strength. This makes pure creatine a safe supplement with essential and far-reaching perks.
What are the benefits of creatine for women?
Creatine’s primary function is to supply energy to the parts of the body with the highest energy demands, such as our muscles. (Hence its popularity among bodybuilders!) But at a basic level, creatine plays a critical role in making ATP, which provides energy to our cells and promotes healthy metabolic activity throughout our body. Ahem, something everyone can benefit from. Humans need a constant source of creatine, and we need to replenish it daily. Although our body naturally produces small amounts of creatine in the kidneys and liver, our primary source of it is through the foods we eat, especially animal products like meat and eggs. Creatine is primarily stored in our muscular system, but small amounts of creatine also reside in the brain, liver, and kidneys, as well as in the testes of men.
“Creatine’s primary function is to supply energy to the parts of the body with the highest energy demands, such as our muscles.”
A woman’s custom biochemistry consists of hormonal differences and fluctuations, which play a substantial role in the body’s ability to produce and utilize creatine. Thus, women naturally contend with lower levels of creatine, especially as they enter perimenopause and menopause. Many others believe all women can benefit from creatine supplementation, and there is research to back that notion. Daily supplementation of a quality creatine powder can combat fatigue, maintain and build muscle mass, and improve mood and cognitive abilities. Creatine is also beneficial to the heart and when it comes to overall brain health. This study, specific to women, displayed creatine’s positive effects in restoring brain energy levels and homeostasis. When combined with regular resistance training, creatine may also improve bone density, putting up a fight against the dreaded osteoporosis — that is, bone degradation that tends to afflict women in their later decades. Considering the safety and minimal side effects of creatine, it’s an easy, affordable supplement to incorporate into a wellness routine.
A few notes about creatine…
- It can take up to four weeks of daily supplementation for the initial impact and beneficial effects to occur.
- Some people choose to implement a loading phase of creatine supplementation to increase creatine stores quickly. This is optional and unnecessary to reap the benefits of long-term creatine use.
- The typical dose for benefits discussed here is 5 grams daily.
- Not all creatine is created equal. Seek the best quality creatine possible, which means choosing a brand that sells creatine made from pure creatine monohydrate, such as Creapure, which uses a patented system. (Bonus: It’s vegan!)
- Although water retention can be a short-term side effect when you first start taking creatine, increasing fluid intake can counteract this.
- Creatine is flavorless on its own but can take on a bit of a sandy texture. Most people don’t mind this, but if you are someone sensitive to texture, mixing it with a smoothie may be the way to go.
Our criteria:
Our editors have researched, taken, and corresponded with the top clean supplement brands on the market. For this guide, we’ve rounded up our picks for creatine supplements that are third-party tested and backed by science. We regularly update this guide with new favorites that meet the criteria below:
- CLEAN INGREDIENTS | All of the formulas below have been third-party tested to ensure they’re free of harmful or unnecessary fillers and additives.
- SCIENCE/EXPERT BACKED | These brands work with experts and use clinical studies to develop their products. We’ve prioritized brands that back up what they make.
- EASY TO TAKE | These creatine supplements have been formulated by experts, sometimes including chefs, to make sure they’re pleasant and easy to drink.
We know choosing the right stack of supplements can be daunting. To help navigate that path, check out our guides featuring great options for women’s multivitamins and clean protein powders.
1. Ora
Best For | Increased energy
Active Ingredients | Creatine monohydrate, d-ribose, taurine
Prices starting at | $50 for 30 servings (20% savings with subscription)
Ora’s Muscle Memory is a literal powerhouse! Yes, it contains the recommended five grams of clean and pure Creavitalis® creatine monohydrate, but it also contains a gram of d-ribose — a significant component of ATP — and 500 mg of taurine, an amino acid that affects the nervous system and aids in hydration. As an additional bonus, Muscle Memory contains 150 mg of peat and apple extract, labeled as EleATP, which is clinically shown to further bolster levels of ATP in the body. Proponents of Ora’s muscle memory claim its texture circumvents the stereotypical grittiness often found in other creatine powders and it has a “pleasant” Acai berry flavor, which was developed by a chef.
Customer Review | “I knew creatine could do wonders for muscles.. but my MIND!? I’m doing all the mental gymnastics now!”– Erica (Read more reviews.)
2. Mindbodygreen
Best For | A versatile option
Active Ingredients | Creatine, taurine
Prices starting at | $66 for 2 month’s supply
MBG‘s creatine+ is considered a synergistic duo for muscle and brain health. Containing the recommended five grams of creatine MBG also includes 2 grams of taurine — an amino acid that supports the nervous system, heart, brain, and immune system. Enjoy the raspberry flavor mixed with water, or throw the unflavored version in a smoothie. MGB offers the flexibility to buy creatine+ in bulk for everyday use and/or grab stick packs for travel needs. All MBG’s products are tested for purity, and four rounds of ISO-certified testing are performed to ensure they are contaminant-free. MBG products are research-backed and manufactured in the United States.
Customer Review | “I started taking 3 weeks ago, I have been lifting for three years with my trainer and on my own. She recently said that I am getting stronger, I am lifting heavier than I have ever and my brain feels clear when taking. Recommending to my patients and friends!!” – Katie (Read more reviews.)
3. Momentous
Best For | Affordability
Active Ingredients | Creatine monohydrate
Prices starting at | $40 for 90 servings (without a subscription discount)
If you are looking for a single source of pure and affordable creatine monohydrate, look no further cause Momentous Creatine is it. Momentous collaborated with athletes, coaches, and researchers (including Dr. Stacey Simms) to create an amazing quality powder made from Creapure, which is claimed to be the purest form available. Considered a gold standard of creatine, Momentous creatine is single-sourced from Germany and does not contain any additives, sweeteners, or other ingredients. Momentous Creatine is NSF Sport certified and used by college and pro sports teams nationwide. At less than 50 cents a dose, this is one of the most affordable creatine powders on the market, and the best part is that you don’t have to sacrifice quality for that price.
Customer Review | “ I knew within a week that the other brands of creatine I’d taken were not the ingredient or quantity claimed on the packaging labels. Momentous Creatine is the only one that has given me noticeable results from the recommended serving. -Melanie A. (Read more reviews.)
4. Thorne
Best For | Bulk use
Active Ingredients | Creatine monohydrate
Prices starting at | $43 for 90 servings
Thorne Creatine is an easy-to-mix creatine powder that claims to be great for anyone thanks to its ability to support cellular energy production and cognitive function. Thorne’s creatine is also NSF Certified for Sport and comes with a 180-serving option — which is quite advantageous when you are sharing the supplement with others in the home. Since Thorne is a trusted brand, you can count on getting a quality product with every purchase. When taking Thorne Creatine, they recommend mixing one scoop with at least eight ounces of water, juice, or another beverage and taking it 30–90 minutes before or after exercising.
Customer Review | “I’ve been taking this for a couple of months, and I noticed right away my muscles started building much quicker. I’m a 43-year-old woman, and I’m building muscle like I’m 23! – Sarah W. (Read more reviews.)
5. Cymbiotika
Best For | Gut health
Active Ingredients | Creatine Monohydrate (CreaBev®), L-Glutamine
Prices starting at | $50 for 20 pouches (30% saving when on subscription)
Cymbiotika tends to take each product to the next level, and Liposomal Creatine+ is no exception. It does everything that single-source creatine can do but offers the added benefit of promoting youthful skin and better gut health. This is thanks to its trademarked form of creatine — CreaBev® — that is designed to be easily digestible. CreaBev® contains L-Glutamine — an amino acid beloved for its facilitation of gut health and ability to repair mucosal linings. And like most Cymbiotia products, the liposomal delivery allows for the best absorption. Cymbiotika recommends that Creatine+ be cycled five days on and two days off (hello weekend!) for the best effectiveness. Cymbiotika ensures none of their products have to be mixed with anything, and reviews say it tastes great. This creatine supplement is GMP-certified and keto-friendly.
Customer Review | “This was a new venture for me. I have been working hard on staying active and detoxing, yet I always felt tired. Added this to my regime for my long days and it really helps me keep going and feel on point! I really enjoy the taste and flavor! Sometimes add it to water but taste is great by itself! -Justina (Read more reviews.)
6. Promix
Best For | Earth-conscious consumers
Active Ingredients | Creatine Monohydrate
Prices starting at | $59 for 180 servings
Promix’s Non-GMO Creatine is a non-GMO micronized creatine monohydrate, which means it has been broken down into particles 20 times smaller than traditional creatine. This smaller particle size is said to help improve water solubility and increase absorption while reducing potential stomach discomfort and bloating. There are certainly no bells and whistles or added ingredients in this powder, but that is quite alright as Promix is so happy with their product that they are willing to offer customers a 90-day money-back guarantee if they are not happy too. However, we doubt you will need to take advantage of that offer.
7. Puori
Best For | Simple routines
Active Ingredients | Creatine, taurine
Prices starting at | $30 for 60 servings
Every batch of Puori Creatine+ is third-party tested and certified by The Clean Label Project® against 200+ contaminants, so customers can be confident they are getting one of the cleanest and allergen-free forms of creatine powder. Puori’s creatine also contains 400 mg of taurine to improve nerve health, bolster high-intensity exercise performance, and support muscle strength. Puori’s product goal is to fill in where the modern diet falls short by striving to bridge the gap and provide the nutrients we need in the purest form possible while working toward a healthier future.
Customer Review | “Energy with endurance in exercise. Thank you gets A+.” – Lorrie Muir Read more reviews.
Featured image is from Cymbiotika
Randi Donahue is a Contributing Editor at The Good Trade. She is currently earning an MS in Health Science and Functional & Integrative Nutrition from Northwestern Health Sciences University. She brings over 10 years of research and writing expertise, focusing on making complex health and wellness concepts more accessible to readers. When not writing about health topics, you can find her reviewing the latest outdoor products and wellness tech. Based on Florida’s Gulf Coast, she and her family are passionate about nature and believe the path to a healthy and prosperous life requires authenticity, kindness, and a whole lot of fresh air.
