The Best Creatine for Women, According to Registered Dietitian Nutritionists

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If you are just starting out on your fitness journey, you might be considering supplements to enhance your performance. While there are many of them available, very few have been studied and backed by years of research.

My experience as a dietitian has shown me that female athletes overlook creatine because of concerns about weight gain and bloating due potential water retention—however, the latest research shows that when your body becomes accustomed to the supplement, weight gain is highly unlikely. 

With new research emerging every year, creatine supplementation is now believed to provide many potential benefits for women. In addition to athletic performance improvements, studies show potential metabolic, hormonal and even neurological advantages. In this article, we'll break down what creatine is, what its side effects are, how to choose the right creatine supplement and many other frequently asked questions.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Creatine for Women in 2024:

• Best Creatine for Cutting: XWerks Lift Creatine
• Best Creatine for Muscle Building: Transparent Labs Creatine HMB
• Best Unflavored Creatine: Jacked Factory
• Best Post-Workout Creatine: Swolverine Creatine Monohydrate
• Best Creatine for Increased Power: Crazy Nutrition Ultimate CRN-5
• Best Vegan Creatine: Naked Creatine

Best Creatine for Cutting: XWerks Lift Creatine

Key features and specs:

• Key ingredients: Creatine monohydrate
• Servings/dose per serving: 80 serving bag, one scoop per serving
• Nutrition facts: 5 grams of creatine monohydrate per serving
• Flavors: Unflavored
• Certifications: Gluten-free, dairy-free
• Subscription: Sign up for a delivery every 30 days for 5% savings 
• Sweeteners: None
• Best for: Weightlifters looking for a flavorless product, or those sensitive to artificial sweeteners
• Cost: $49.00 one-time purchase or $46.55 if subscribed 
• Shipping/returns: Free shipping over $75; 30 days from purchase date to exchange or return your purchase for a full refund

Why I picked it:

XWerks is a Florida-based sports nutrition company that seeks to produce supplements with science-backed ingredients. In addition to creatine powders, it offers a wide range of other products from protein powders to pre-workouts and electrolytes.

Lift Creatine is made of pure creatine monohydrate, the most effective ergogenic creatine supplement available—and the most widely studied. Even better, this creatine is free from additives and artificial sweeteners, making it great for those who are sensitive to flavoring or just don't want a sweetened product. Offering five grams of creatine monohydrate per serving, it meets the standard dosage recommendations of creatine consumption for most consumers. (The recommended dosage for women specifically through various life phases—premenopausal, pregnancy and menopausal—still needs further research.)

All of these things considered, plus the fact you can easily mix it into your morning coffee or smoothie without worrying about the taste being affected, makes it a great option for women who are trying to lose weight with minimal effort. 

Customers give this product mostly positive reviews. Amazon reviewer, Benjamin S., writes: "Mixes well. I put it in my pre workout, and 21 days in, it has made a difference."

Related Post: The Best Creatine Supplements for Those Who Are Bulking, Cutting and More

What we like:

• Flavorless creatine that can be mixed into any of your favorite beverages
• 80 servings per bag
• Customers say its easy to mix

What to consider:

• XWerks Lift Creatine is only available in an unflavored version

Best Creatine for Muscle Building: Transparent Labs Creatine HMB

Key features and specs:

• Key ingredients: Creatine monohydrate, beta-hydroxy-beta-methylbutyrate (HMB), BioPerine, vitamin D
• Servings/dose per serving: 60 servings per container
• Nutrition facts: 1 gram carbs, 5 crams of creatine monohydrate
• Flavors: Blue Raspberry, Unflavored, Sour Grape, Tropical Punch, Peach Rings, Cherry Kiwi, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Strawberry Lemonade
• Certifications: Non-GMO, gluten-free, vegan, no artificial preservatives, no artificial flavors, third-party testing through ARL (Analytical Resource Laboratories) and Informed Choice
• Subscription: 30 days, 10% percent savings + free shipping
• Sweeteners: Stevia extract
• Best for: Powerlifters, endurance athletes
• Cost: $49.99
• Shipping/returns: Full refund or store credit for the item's value within 30 days of delivery

Why I picked It:

Transparent Labs is dedicated to creating supplements made with clinically effective dosages and honest labeling backed by research studies. The brand even has its own advisory board to provide feedback on its products. 

Transparent Labs Creatine Monohydrate offers the recommended effective dosage for creatine (three to five grams per serving), as well as health-supporting ingredients like HMB. HMB has been studied and shown to preserve lean muscle mass with resistance training and even supports a positive effect on performance for endurance athletes. To aid in absorption, Transparent Labs Creatine also includes Bioperine, an extract obtained from the black pepper fruit. As an added benefit, this creatine contains 12.5 micrograms of vitamin D per serving, which meets about 83 percent of the recommended dietary allowance for adults 19 years or older.

Informed Choice certification is available for this product, which serves to reduce the risk of impurities and banned substances entering this product. 

Out of 1,954 reviews on the Transparent Labs website, 1,632 of them are 5/5-star reviews. One happy customer on the site wrote, “Fruit punch flavor tastes great. Love that I can trust the ingredients. Everyone should be taking creatine, it’s such a solid, proven supplement.”

What we like:

• Products have a thorough testing methods
• Lab results are available for consumers
• Multiple flavor options
• Effective HMB content
• Added vitamins 
• Vegan-friendly

What to consider:

• This product does contain vitamin D, so It’s recommended to speak with your doctor if you have kidney disease before taking

Best Unflavored Creatine: Jacked Factory Creatine Monohydrate

Key features and specs:

• Key ingredients: Creatine monohydrate
• Servings/dose per serving: 85 servings, one scoop per serving
• Nutrition facts: 5 grams of creatine monohydrate per serving
• Flavors: Unflavored
• Certifications: Vegan, gluten-free, dairy-free, manufactured in the USA in a cGMP-certified facility
• Subscription: Delivery every 30, 45 or 60 days with 15% savings
• Sweeteners: None
• Best for: Weightlifters, endurance athletes and customers looking for a flavorless product
• Cost: $34.99 one-time purchase or subscribe and save 10%
• Shipping/returns: Shipping times vary; 3-5 business days in the U.S., and 7-21 business days for international orders

Why I picked It:

Jacked Factory is geared towards people who want to live an active lifestyle without spending a ton. Jacked Factory Creatine Monohydrate is a good choice for achieving strength gains because it contains the recommended dosing of creatine and is unflavored, so you can mix it in any drink—even water—and not have to deal with flavors you don't like. Jacked Factory ensures the product is manufactured in FDA-approved facilities according to Current Good Manufacturing Practices (cGMPs).

One happy customer on the Jacked Factory website wrote: “Works as intended. Packaging was great and presentable. Taste was great.”

What we like:

• Flavorless
• Five grams of creatine per serving
• Multiple options for subscription service

What to consider:

• Does not provide other flavor options

Best Post-Workout Creatine: Swolverine Creatine Monohydrate

Key features and specs:

• Key ingredients: Micronized creatine monohydrate
• Servings/dose per serving: 60 servings, one scoop per serving
• Nutrition facts: 5 grams of creatine monohydrate per serving
• Flavors: Unflavored
• Certifications: Made in the U.S., vegan, non-GMO, gluten-free, women-owned
• Subscription: Delivery every one, two, three or four months with a savings of 15%
• Sweeteners: None
• Best for: Endurance athletes, and customers looking for a flavorless product
• Cost: $49.99 one-time purchase or $42.49 subscription (save 15%)
• Shipping / returns: Ships 1-3 business days after your initial order; arrival times vary from 5-7 business days in the U.S.; for returns, you must contact the brand's customer support team, and all returns are processed on a case-by-case basis

Why I picked It:

Swolverine is a woman-owned supplement company founded in 2018 with a mission to change the supplement industry by providing complete transparency so you can trust what is in the product. The creatine product provides the recommended dosage of five grams per scoop. The brand recommends you mix it with a recovery shake. However, you can still take it at any time of day. The product is flavorless and can be added to any beverage. 

Reviewers agree Swolverine Creatine Monohydrate is beneficial to their workouts. One reviewer says, “I just started taking creatine and Swolverine's monohydrate is working perfectly, I highly suggest taking it for all beginners out there!”

What we like:

• Female-owned company
• Unflavored
• Mixes well, per customer reviews

What to consider:

• Does not provide other flavor options

Best Creatine for Increased Power: Crazy Nutrition Ultimate CRN-5

Key features and specs:

• Key ingredients: Creatine monohydrate, creatine hydrochloride, creatine ethyl ester, tri-creatine malate, creatine citrate pyruvate, Aquamin® Mg,Aquamin® Ag, sodium, potassium, calcium, juice powder blend, citric acid, Anti FoamingAgent, sucralose
• Servings/dose per serving: 30 servings, one scoop per serving
• Nutrition facts: 5 grams of creatine monohydrate per serving
• Flavors: Lemon and Lime, Orange and Mango
• Certifications: Vegan, non-GMO
• Subscription: Yes
• Sweeteners: Sucralose
• Best for: Endurance athletes, CrossFit athletes, marathon runners
• Cost: $44.99 one-time purchase or $31.49 subscription
• Shipping/returns: Free shipping over $60; arrives within 5 business days in the U.S.; Customers have 30 days from receiving an order to make a return

Why I picked it:

In contrast to other creatine products we have discussed, Crazy Nutrition Ultimate CRN-5 includes five different forms of creatine as well as electrolytes. Electrolytes are minerals that are essential for basic life functions, and you lose them through sweating, making them a smart choice for endurance athletes or those prepping for a race. This product contains less creatine monohydrate than other products, at only 3.75 grams per serving; however, this is still in the recommended dosing range for effectiveness. 

Many customers rave about the flavors. One customer on the Crazy Nutrition website wrote: “Tastes great, mixes well, already feeling some gain in muscle mass of upper body (was my targeted area). I'll be getting more for sure!”

What we like:

• Flavor options
• Electrolytes to help with rehydration
• Vegan, dairy-free and soy-free
• No added fillers

What to consider:

• Some users reported it does not mix well
• Contains marine seaweed plant derivatives
• Uses sweeteners, sucralose

Best Vegan Creatine: Naked Creatine

Key features and specs:

• Key ingredients: Creatine monohydrate
• Servings/dose per serving: 100 or 200 servings, one scoop per serving
• Nutrition facts: 5 grams of creatine monohydrate per serving
• Flavors: Unflavored
• Certifications: Vegan, soy-free, gluten-free, and non-GMO
• Subscription: Yes
• Sweeteners: None
• Best for: Weightlifters, endurance athletes
• Cost: $35.99 one-time purchase for the one kilogram container, $21.99 one-time purchase for the 500 gram container, or save 20% with a subscription
• Shipping/returns: Free shipping over $60; arrives within 5 business days in the U.S.; customers have 30 days from receiving the order to make a return

Why I picked it:

Founded in 2014 by former cross country and track All-American Stephen Zieminski, Naked Nutrition is focused on supporting your fitness and making sure you have a product made with quality ingredients. The Naked Creatine has been tested for heavy metals in a GMP-certified facility and carries several certifications, with lab results available on the company's website. 

Dietitians stand behind this product, including Veronica Rouse, MAN, RD, CDE.  “I'm a big fan of the simple ingredients used in the Naked Protein," Rouse says. "The ingredient list doesn't have any artificial colors, flavors or sweeteners. I find the brand's products can easily dissolve and as an added bonus, the company has its products third-party tested for heavy metals." 

Naked Creatine is also gluten- and soy-free, and certified vegan so it's an excellent option for many dietary patterns.

However, one Amazon customer was disappointed the creatine did not mix well with water, saying, “It doesn't dissolve in the water, it goes to the bottom. It doesn't matter how many times you stirred. I will not buy it again.” We recommend shaking this creatine with water in a shaker bottle.

What we like:

• Third-party tested for heavy metals
• No additives
• Made in the U.S.
• Certified vegan and gluten-free

What to consider:

• Only offered in an unflavored option 
• Some customers have complained about the taste

What Is Creatine?

Creatine is a naturally occurring molecule found in your skeletal muscles and brain, and produced in your liver, pancreas and kidneys. Creatine is also made up of three amino acids: arginine, methionine and glycine. Aside from its presence in the body, it's also found in foods such as red meat and fish, and in supplements.

Related Post: Creatine vs. Pre-Workout

Benefits of Creatine for Women

Creatine is a naturally occurring molecule that can help produce energy during intense exercise and assist in muscle recovery, among other benefits. This research supports both male and female populations.

Women naturally have 70 to 80 percent lower creatine stores than men, so for many women, supplementing with creatine can be a good way to ensure their creatine stores are optimal. In fact, a 2021 review published in Nutrients concluded that the benefits of creatine for women are very promising; it has consistently shown to improve mood and cognition, supports improvements in strength and exercise capacity and improves mineral bone density across the board. 

“What I love most about creatine is the emerging research beyond muscle," Rouse says. "As a mom of two young boys, the research that creatine can promote cognitive function following sleep deprivation is pretty exciting stuff.”

Side Effects of Creatine for Women

Creatine is generally considered pretty safe, even for women in different stages of life (pre- and post-menopausal). Limited research has linked creatine with mild side effects such as stomach cramping or bloating. 

In addition, creatine supplementation has not shown to increase the risk of total adverse outcomes for most people, including weight gain, or kidney and liver side effects. Before you incorporate any new supplement into your routine, you should consult with your doctor.

Related Post: What Is the Best Time to Take Creatine?

How to Choose the Best Creatine for You

If you're new to creatine, choosing the best supplement for you can be daunting, especially with all the different types of creatine available. “When choosing which creatine is best for you, start your search with products that are third-party tested by reputable companies such as NSF International for Sport," says Jessica Freeman, MS, RD, founder of the Helpful Dietitian blog. "This helps to ensure the supplement does not contain unsafe levels of contaminants or banned substances."

Certain populations may also need to look at creatine supplements differently than others. “Creatine is found only in meat products and foods, so many vegans don’t get any from their diet," says Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian. Studies also support the notion that vegans and vegetarians are on the lower end of levels of creatine in the body. 

Finally, creatine supplements come in many different forms, such as powders, capsules or even creatine gummies. A crucial step is finding a product that offers an effective dose, and then choosing the form best for you. 

What to Avoid in a Creatine

With so many creatine products on the market, there are some things you should watch out for when you are picking out a new creatine supplement. “Avoid creatine with excessive sugars or artificial sweeteners, which can negate some of the supplement's benefits," Rouse says. 

"Female athletes who are vegan or vegetarian also need to avoid certain creatine products," Geiger points out. Because creatine is made from amino acids, it in itself is vegan. Capsulated creatine with a gelatin capsule is also not vegan. 

To find a better option in this chase, review the ingredients list carefully or choose an option with a vegan seal like Naked Creatine.

Our Methodology: How We Chose the Best Creatine

We chose products for our list of the best creatine for women based on a number of factors reflected in our creatine scoring methodologies. These include:

• Ingredient quality: Our top products include the most effective source of creatine.
• Creatine content per serving: Each product on our list contains an efficacious dose of creatine in each serving.
• Third-party testing: Our products received certifications from independent labs to ensure quality and transparency.
• Price per serving: A range of price points are included to fit a variety of budgets.
• Customer reviews: We reviewed online ratings and chose products that were mostly positive.
• Expert reviews: We received input from our panel of expert contributors, which includes Registered Dietitians and credentialed experts in Sports Nutrition and Exercise Science.

Learn more about our nutrition and supplement review process and our creatine scoring methodology.

Creatine for Women FAQs

Can pregnant women take creatine?

The research showing taking creatine while pregnant is safe is inconclusive. However, some studies in animals indicate that it is safe to take creatine while pregnant and it's even beneficial to the baby's growth. Though, more human studies need to be done. 

"Because creatine helps support energy production in cells, there is some preliminary research showing that taking creatine can help provide extra support and protect the baby's brain and organs during pregnancy,” says Gillean Barkyoumb, MS, RDN.

Should women take creatine for weight loss?

Creatine is not a weight-loss supplement. However, it's performance-enhancing effects may help promote muscle mass and metabolism, thus indirectly leading to weight loss. 

Can creatine cause bloating?

“Generally, creatine supplementation has a loading phase of five to seven days, followed by a four-week maintenance phase," Geiger says. Bloating from creatine can occur during the loading phase, when 20-25 grams of creatine is taken daily for about a week. When our muscles don’t absorb that excess creatine with its water bag, it causes bloating. "Skipping the loading phase and taking a lower daily maintenance dose of three to five grams of creatine may be a more comfortable option,” notes Geiger. 

Related Post: Creatine Loading Phase: What Is It, and Is It Necessary?

Does creatine affect women’s hair?

“There is inconclusive research between the correlation of creatine supplementation and hair loss," says Meghan Doherty, MS, RDN. 

High levels of the hormone dihydrotestosterone (DHT), have been found to be largely responsible for shrinking hair follicles, thus leading to brittle hair, baldness, loss of density and androgenic alopecia. While DHT levels may increase with creatine loading, there is no indication it leads to hair loss or changes in women. "Ultimately, there is a lack of strong evidence in research that creatine supplements significantly increase DHT levels," notes Doherty. If you are experiencing an increase in sudden hair loss after consuming creatine, make sure you consult your doctor.

Related Post: How Creatine Supplements Can Benefit Your Athletic Performance and Muscle Growth

Takeaway: Should Women Take Creatine?

As a dietitian, I recommend supplementing with creatine if you do not have current health conditions that may be impacted by this supplement. Not only has it proven to help with muscle growth and recovery, but new research is coming out about the benefits for brain health and cognition. As always, I strongly recommend speaking with your doctor before starting any new regimen or supplement to ensure it is safe for you and your health.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock as of publish time.