Determining which fitness products can help you progress as an athlete can be a challenge — it’s difficult to navigate fact from fiction when supplements are often overhyped and understudied. However, the best creatine supplements are the most studied supplements on the market. This natural compound has been celebrated for its ability to rapidly produce energy (ATP) that aids in strenuous exercise and heavy lifts. (1) While much of the supplement industry markets its products toward men, the best creatine for women can help enhance athletic performance and increase lean muscle mass. (1)
When choosing the best creatine for females, we wanted to focus on options that provide clinically-recommended doses, evidence of third-party testing, and the addition of micronutrients that are particularly beneficial for women. Whether you want to build muscle, increase energy levels, or lessen recovery time, our expert testers are here to help. We’ve personally tested nearly 50 creatine products from leading brands and consulted with our in-house experts to land on our favorite high-quality creatine for the ladies.
The Best Creatine Supplements for Women of 2024
- Best Creatine for Women Overall: Transparent Labs Creatine HMB
- Best Budget Creatine for Women: Jacked Factory Creatine Monohydrate
- Best-Tasting Creatine for Women: Xwerks Lift
- Best Post-Workout Creatine for Women: Legion Recharge
- Best Creatine for Female Athletes: Sports Research Creatine Monohydrate
- Best Vegan Creatine for Women: Pro Health Longevity Creatine
- Best Pre-Workout with Creatine for Women: Gorilla Mind Gorilla Mode
- Best Creatine Pills for Women: Crazy Muscle Creatine Pills
- Best Creatine for Mixing: Bulk Supplements Creatine
- Best Creatine Gummy for Women: Swoly Creatine Gummy
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
How We Tested and Chose the Best Creatine for Women
BarBend’s expert team of certified personal trainers, nutrition coaches, weightlifters, and athletes know that creatine is an essential dietary supplement for those focused on muscle gain and wanting to make the most out of every workout. To select the best options for women, we tested nearly 50 types of creatine and utilized the BarBend supplement testing methodology, rating each supplement on a scale from 1 (lowest) to 5 (highest) in areas like formulation, taste, effects, and third-party testing. Below are some of the key factors we looked at to make our picks.
- Price: We highlighted products costing between 23 cents and $1.66 per serving, with higher-priced options tending to include additional ingredients to support your training.
- Ingredients: Many companies are guilty of “fluffing” up their products with fillers and additives that serve no real purpose aside from adding more volume. We looked for products with clinically-backed doses of creatine (3 to 5 grams per serving), as well as ones with additional ingredients that are backed by research, like HMB and BioPerine.
- Taste: Having a variety of flavors is a great way to capture a consumer’s attention, but unless the actual taste is worthwhile, the product falls flat. We chose creatine with flavors and consistencies that we enjoyed and that users have commented on in a positive way.
- Third-Party Testing: We looked for brands that touted third-party testing, an assurance that an unbiased party assessed the quality, safety, and label accuracy of the creatine supplement
- Delivery Method: Though we have plenty of tried-and-true powders on this list, we also wanted to embrace modern innovations by including creatine gummies and creatine capsule options.
Best Creatine for Women Overall: Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the Blue Raspberry flavor is tasty, and the blend contains no artificial sweeteners. Transparent Labs is also offering 25% off sitewide from November 28 through December 3, and all orders over $150 will receive a free gift bundle including a gym bag, shaker bottle, and free samples of popular products.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 5,000mg
- Third-Party Tested: Yes
- Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Cherry Kiwi, Peach Rings, Hawaiian Splash, Peach Mango, Strawberry Lemonade, Blueberry Pomegranate,
- Price per Serving: $1.66
Our pick for the best overall creatine powder for women is Transparent Labs Creatine HMB, a product that stands out for its combination of creatine monohydrate and HMB (beta-hydroxy beta-methylbutyrate), a metabolite in leucine that can help with recovery and prevent muscle loss. Studies have shown that this pairing can have a significant impact on the cultivation of strength and lean body mass. (2)(3) Women, specifically, may see improvements in regards to muscle strength and exercise performance, research has shown. (4)
One of our expert testers, a certified personal trainer and nutrition coach, gave Creatine HMB, an overall score of 4.5 out of 5 and formulation a 5 out of 5. It contains just three main ingredients: 5,000 milligrams of creatine monohydrate, 1,500 milligrams of HMB, and 5 milligrams of BioPerine, a black pepper extract that can aid with absorption. “I like that this creatine formula contains… black pepper extract to help increase bioavailability,” says our expert reviewer Chelsea Rae Bourgeois. “I’m all about maximizing the bang for your buck!”
As BarBend’s Nick English noted in his review, “[BioPerine] is especially key with creatine monohydrate since it can be harsh on the stomach for some who are sensitive to it.”
This product also has a huge 12.5 microgram dose of vitamin D, which comprises 63% of your recommended daily intake. Research has shown that vitamin D deficiencies in women can be associated with impaired fertility and anxiety. (5)(6)(7)
As effective as Creatine HMB is, flavor and solubility are not its primary strengths. Flavor scored a 4 out of 5. “I tried the Peach Mango, which had a solid flavor, but there’s an off-putting bitterness to the taste that I’d attribute to the black pepper,” they said. “A flavored creatine is a neat idea, but in practice I didn’t love it.” They recommend mixing this supp’s Unflavored option with another drink.
After mixing, two separate testers reported that their blends didn’t dissolve completely. “I had a few floaties,” said one. “And if you don’t drink it all in one go, it settles in a way I didn’t find all that pleasant.” As such, we rated its solubility a 3.5 out of 5.
We do, however, love that Transparent Labs lives up to its name with clear labels and easy access to every product’s certificates of analysis and composition. We also rated it a 5 out of 5 in regards to its third-party testing protocols, which ensure the product doesn’t contain any banned substances.
Read our full Transparent Labs Creatine HMB Review.
Best Budget Creatine for Women: Jacked Factory Creatine Monohydrate
Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 5,000mg
- Third-Party Tested: No
- Flavors: Unflavored
- Price Per Serving: $0.63
Creatine monohydrate, the most scientifically-backed type of creatine, has been shown to have numerous benefits in regards to training, performance, and recovery. (8) In fact, research has shown that increased creatine levels can help improve mood, sleep, and cognitive performance for women. (10) Reaping this wealth of benefits won’t cost a king (or queen’s) ransom thanks to Jacked Factory Creatine Monohydrate’s budget-friendly price of 63 cents per serving. That’s between 50 cents and $1 less expensive than other high-end creatine supplements we’ve tested.
“Jacked Factory Creatine Monohydrate keeps it simple by providing 5 grams [or 5,000 milligrams] of pure creatine monohydrate per serving. No unnecessary fillers or dyes, and no other ingredients that will bump the cost per serving,” says our expert reviewer, Chelsea Rae Bourgeois, who scored the formulation a 4.5 out of 5.
This is also an ideal amount of creatine, as studies suggest that taking 3 to 5 grams per day for at least 28 days can help increase creatine levels in your muscles. (11) However, if you’re looking for creatine with other ingredients that can aid your training, like vitamins or aminos, you won’t find that here.
“While Jacked Factory offers an affordable creatine product, that’s exactly what you get. There are no other performance-supporting ingredients included,” says Bourgeois. “You’ll need to stack supplements if you need anything in addition to creatine.”
Those hoping for a flavor bonanza may want to look elsewhere, as Unflavored is the only option on the table. Some, however, prefer an unflavored creatine powder, as they like to stack it with other supps in water or when shaking up the best protein shakes.
“It’s great in that it just tastes like water,” said competitive weightlifter and BarBend’s head of content Kate Meier, NASM-CPT, USAW-L1, CF-L1, who scored its flavor a 5 out of 5. She also reported no side effects, scoring it another 5 out of 5 on our scale.
“The only issue I had was that it didn’t dissolve entirely, so there was a bit of sentiment at the bottom of my cup,” she added, rating its solubility a 4 out of 5.
Best-Tasting Creatine for Women: Xwerks Lift
Lift is Xwerks' creatine monohydrate supplement. One bag comes with 80 five-gram servings of micronized creatine monohydrate, making it easy to mix into water, or with other supplements in a stack.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 5,000mg
- Third-party Tested: Yes
- Flavors: Unflavored
- Price Per Serving: $0.61
Xwerks Lift delivers a straightforward 5,000-milligram dose creatine monohydrate powder that comes in just one flavor: Unflavored. But whereas some creatines still have an artificial, noticeable taste, this Unflavored product is truly unflavored.
“Because it’s unflavored and easy to digest, it can mix into your favorite drink without concerns over tolerance,” says Chelsea Rae Bourgeois, our expert reviewer. Our tester agreed, scoring flavor a 5 out of 5 for its ability to easily mix with other supplements or into a morning smoothie.
This creatine is micronized, which means its granule size is smaller, allowing it to mix better than your average creatine powder. Since it’s more soluble, it may also be easier on the stomach and prevent bloating. Research has shown that females are more prone to bloating than males, so women may prefer a micronized option. (12)
“I had no side effects after taking Lift, which, as a woman who tends to bloat after taking creatine, was a pleasant surprise,” said our tester, who scored it a 5 out of 5 in terms of its effects.
They also rated it a 5 out of 5 in terms of flavor and solubility. “I always go for Unflavored when it comes to creatine,” said our tester. “This way, you can mix into smoothies, shakes, or coffee without worrying about how it will impact the taste.”
If you chug the powder solo with water, however, you may taste a bit of bitterness, especially since there’s no flavor options to soften its taste. “It wasn’t bitter enough for me to knock off any points, especially since I didn’t taste it at all when mixing it with protein, coffee, and cream.”
It’s also worth noting that Lift comes in bags with 80 servings. That’s great for Xwerks devotees, but if you’re new to creatine and want to sample a few different options, you may not want to invest in Lift just yet.
Read our full Xwerks Lift Creatine Monohydrate Review.
Best Post-Workout Creatine for Women: Legion Recharge
Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.
Specs
- Creatine Type: Micronized Creatine
- Amount Per Serving: 5,000mg
- Third-Party Tested: Yes
- Flavors: Unflavored, Sour Candy, Arctic Blast, Fruit Punch, Blue Raspberry, Strawberry Lemonade
- Price Per Serving: $1.33
The key to recovering quickly from hard workouts is nutrition and rest, but a top-notch post-workout supplement like Legion Recharge can help speed up muscle recovery, so you can jump into your next sweat sesh sooner. “Legion Recharge harnesses the powers of highly-effective ingredients like creatine monohydrate, L-carnitine L-tartrate, and corosolic acid to improve muscle recovery, build lean muscle mass, and enhance athletic performance,” says Chelsea Rae Bourgeois, our expert reviewer.
One scoop of Recharge contains 5,000 milligrams of micronized creatine. Micronized creatine tends to mix better, as it has been processed with smaller granules that are more soluble than non-micronized creatine. This may help with digestion and bloating. Since studies have shown that women experience bloating more than men, this may be an appealing benefit. (12)
The formulation, which our tester rated a 5 out of 5, also consists of 2,100 milligrams of l-carnitine l-tartrate and 10.5 milligrams of corosolic acid. Multiple studies have shown the carnitine supplements to be an effective recovery tool, as it can help reduce muscle damage and improve muscle repair following a strenuous workout. (13)(14)
Our tester has taken Recharge after four workouts, and plans to keep using it. “I’ve been on a grueling training cycle that’s taken its toll, but I’ve definitely felt more recovered after taking this,” they said, rating it a 5 out of 5 in terms of its effects.
They also rated it a 5 out of 5 in terms of both taste and solubility. “I tried the Strawberry Lemonade and found it pleasantly tart and slightly sweet,” they said. “Also, I didn’t even need a blender to mix. Just popped it in my water bottle and gave it a good shake.”
We also like that Recharge is certified by Labdoor, a third-party testing company, to contain no banned substances. “It’s a major plus that this supplement is third-party tested and I love love love that Legion posts the lab’s results for customers to review,” says Bourgeois.
At $1.33 per serving, it’s more expensive than other creatine supplements by as much as $1, making us wish it included amino acids or glutamine. In terms of post-workout supplements, though, it’s roughly 30 to 70 cents less per serving than options from Transparent Labs and Xwerks.
Read our full Legion Recharge Review.
Best Creatine for Female Athletes: Sports Research Creatine Monohydrate
This unflavored micronized creatine is available in two different size options and is Informed Sport certified, vegan, and gluten-free. You can even subscribe to recurring deliveries and save 15 percent.
Specs
- Creatine Type: Micronized Creatine Monohydrate
- Amount Per Serving: 5,000mg
- Third-Party Tested: Yes
- Flavors: Unflavored
- Price Per Serving: $0.31
If you’re serious about any sport, you’re probably pretty in tune with your nutrition. Often, this means you’ll have a consistent lineup of supplements to take each day. If you’ve got a lot in the mix, you may be seeking a simple and straightforward creatine supplement. “I like that this creatine supplement only contains micronized creatine monohydrate, making it easy to stack with other sports supplements,” says Chelsea Rae Bourgeois R.D., our expert reviewer.
Our tester, BarBend editorial member and certified personal trainer Kate Meier appreciated the versatility here and mixed this powder with a couple other supplements. “I tested this out with plain water first, then I tried blending it with electrolytes for a day. But more often, I mixed it in protein shakes,” she recounts of her experience with the product. Overall, she gave the formula a 5 out of 5 rating.
Meier thought the powder blended really well with other supplements, but did notice a difference with stirring and shaking with water. “I tried stirring this in water with a spoon as well as shaking it, but both still left sediment at the bottom of the cup. But when I mixed it with electrolytes or blended it in a protein shake, I couldn’t notice anything,” she says. For the little sediment when stirring, she docked the solubility 0.5 on our rating scale, giving it a 4.5 out of 5.
Another plus for female athletes: This product is third-party tested. Many elite and professional athletes seek out supplements that are third-party tested and completely avoid ones that are not, putting Sports Research at the head of the pack here.
It’s plain, simple, and third-party tested. Bourgeois said it best: “As far as its formulation goes, Sports Research Creatine Monohydrate hits the nail on the head. It provides the upper end of what research considers an effective dose of creatine and doesn’t contain any unnecessary fillers.” If you’re an athlete looking to add an easy micronized creatine to your supplement stack, this unflavored, affordable option is our go-to.
Best Vegan Creatine for Women: Pro Health Longevity Creatine
This product packs 5 grams of creatine monohydrate per serving, which is more than many other brands. You can also subscribe to recurring purchases and save 30 percent.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 5g
- Third-Party Tested: Yes
- Flavors: Unflavored
- Price Per Serving: $0.56
Seeking out vegan supplements can feel limiting — especially when it comes to supplements like the best protein powders. Luckily, it’s a bit easier to find a vegan creatine since many creatine supplements contain only creatine. Pro Health Longevity Creatine is one of these products, boasting 5 grams of Creavitalis creatine monohydrate — and that’s it.
What sets this apart from other vegan creatine supplements then? Not only is Longevity Creatine third-party tested, but Pro Health goes beyond what most other brands offer and posts their certificate of analysis directly on their site. Chelsea Rae Bourgeois R.D., our expert reviewer, agreed with us here saying, “I also like that they provide the product’s certificate of analysis on their website, giving customers access to the lab results from its third-party testing.” This ensures that everything Pro Health has on the product label is accurate — including the fact that it’s free of dairy, egg, soy, wheat, gluten, corn, fish, shellfish, tree nuts, and peanuts.
Our tester, an Olympic weightlifter, touted the third-party testing in their analysis. “I think it’s a solid creatine supplement and gets the job done. I really appreciate that it’s third-party tested as well,” he says. Though they did dock a point off of their overall experience, giving the product a 4 out of 5 rating.
Why you ask? “Though it is an unflavored creatine, I found it did have an aftertaste I don’t find with most other unflavored creatines. I’d say it tasted a little chemically when mixed with water. My wife noted a metallic aftertaste,” he says. “I didn’t notice the aftertaste when I mixed it into a sports drink though.” He gave the taste a 4 out of 5 rating as well for this reason.
However, if you’re looking for a third-party tested, vegan-friendly product from a company that backs up their claims, Pro Health Longevity Creatine has you covered. Just take our pro tip and mix this powder with another flavored beverage.
Best Pre-Workout with Creatine for Women: Gorilla Mind Gorilla Mode
Gorilla Mind's Gorilla Mode is a pre-workout that also packs five grams of creatine monohydrate per two-scoop serving. It also comes in a wide variety of flavor options, too.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 2,500mg per scoop, 5,000mg per two scoops
- Third-Party Tested: Yes
- Flavors: Tigers Blood, Bombsicle, Cherry Blackout, Fruit Punch, Cotton Candy Grape, Blackberry Lemonade, Orange Rush, Mouthwatering Watermelon, Jungle Juice, Strawberry Kiwi
- Price Per Serving: $1.50
The best pre-workout supplements can add wind to your sails before you hit the gym. Gorilla Mind Gorilla Mode is our favorite pre-workout with creatine for women, as it combines creatine with pre-workout ingredients for sustained energy while you train.
“I felt the effects of this pre-workout right after taking it,” our tester said, giving the side effects a 5 out of 5. “I remained pretty focused and energized even a few hours after the workout but I didn’t notice a harsh crash.”
After trying the Bombsicle flavor, our tester gave the flavor a 3.5 out of 5. It didn’t really taste true to the description, but rather, just had an overarching sweetness. “I didn’t hate the flavor,” they said. “But I don’t think this flavor is their best.”
This formula includes many of the key pre-workout ingredients, including 5,000mg of L-citrulline, 2,500mg of L-tyrosine, and 200mg of caffeine. We do wish they had also included tingle-inducing beta-alanine like we’ve seen in other pre-workouts. However, we do like the 2,500mg of creatine monohydrate. That being said, the creatine per single-scoop serving is a little low. However, taking two scoops of this product may be too much caffeine for some athletes.
The per serving price isn’t the most cost-friendly, either, earning a 3.5 out of 5 in that category. One 40-serving container costs $59.99, which is about $1.50 per serving. In some cases, it may just be more cost-friendly to get a separate creatine and pre-workout supplement. But if you like the two-in-one convenience, this is a solid choice.
Best Creatine Pills for Women: Crazy Muscle Creatine Pills
For those who don't want to add yet another powdered supplement to their usual stack, you can get creatine in pill form. Crazy Muscle's Creatine Pills offer a three-type creatine blend.
Specs
- Creatine Type: Creatine monohydrate, creatine alphaketoglutarate, and creatine pyruvate
- Amount Per Serving: 5,000mg
- Third-Party Certification: No
- Flavors: Tablets
- Price Per Serving: $0.83
If you’re tired of chugging shakes or lugging tubs of powder to the gym, there are alternatives available. One we really like is Crazy Muscle Creatine Pills, available from the retailer and on Amazon, which come in pill form to lighten the load in both your gut and backpack. Some athletes, after all, would rather save the room in their stomach for a high-protein snack.
One three-pill serving provides 5,000 milligrams of a creatine blend of monohydrate, alphaketoglutarate (AKG), and pyruvate (PYR). “Crazy Muscle Creatine Monohydrate Pills are made of mostly creatine monohydrate, but they also contain small amounts of other, less researched creatine,” says Chelsea Rae Bourgeois, our expert reviewer.
Creatine AKG is creatine and glutamine combined, which may help counter the GI issues that can come with creatine monohydrate. (30) And creatine PYR has been known to help increase power in workouts. (31) It’s worth noting that there are added ingredients (like silicon dioxide and stearic acid) to build out the pill here — though the only active ingredients are the different forms of creatine.
While the inclusive blend of creatine did receive a 4 out of 5 rating from our testers (docked one point only for there being few studies on creatine AKG and PYR), one of our testers did have an issue with the consumption of this product. Matt Cummings, BarBend editorial member, gave the swallow-ability of these pills only a 2 out of 5. “These pills were huge and pretty difficult to swallow. They come in tablet form, so they also felt dry going down,” he noted.
Bourgeois had a couple qualms around these pills as well. “Unfortunately, you have to take three tablets to get the full dose of creatine. If you’re not a fan of swallowing pills, this might be your nightmare,” she says. “And perhaps most importantly here, there is no mention of third-party testing for purity and safety.”
Since the serving size here is three capsules, we do recommend you take each tablet one by one to avoid swallowing issues. If that sounds manageable to you and you aren’t bothered by the lack of third-party testing, you can’t argue the convenience of this pill creatine product.
Best Creatine for Mixing: Bulk Supplements Creatine Monohydrate
This creatine is clean and simple. It comes with 2.5 grams of micronized creatine per serving, and you can buy it in bulk to save money. Plus, it's tested both in-house and by a third party for any impurities.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 5,000mg
- Third-Party Tested: Yes
- Flavors: N/A
- Price Per Serving: $0.23
“Bulk Supplements hit it out of the park with this creatine powder,” says Chelsea Rae Bourgeois, our expert reviewer. “Each scoop provides 5 grams of creatine monohydrate and nothing more, It’s simple and to the point.” Because it’s micronized, this creatine mixes well with other supplements or in post-workout smoothies.
We also think this one stacks well, as the taste is pretty minimal and the micronized creatine tends to dissolve more easily than standard creatine. Our tester gave this unflavored creatine a 5 out of 5, enjoying the neutral flavor with different ingredients in a supplement stack. “This one dissolved really well, too,” our tester said, giving the solubility a 5 out of 5. “I didn’t have issues with any clumps or the product settling.”
After trying this product several times, our team didn’t notice any unwanted side effects, giving Bulk Supplements a 5 out of 5 in that category, too.
However, we do wish the brand were a little more transparent about third-party testing. While Bulk Supplements does state that this product was tested by an independent third party, it doesn’t give many more details. So, we had to give this creatine a 3 out of 5 in that category.
At only 23 centes per serving, you get plenty of bang for your buck here. We gave the overall value a 5 out of 5 because you do get plenty of purchase options, including smaller portions and bulk sizes, too. With Bulk Supplements, he more you buy, the cheaper the serving.
Best Creatine Gummy for Women: Swoly Creatine Gummies
These gummies boast 4g of creatine monohydrate and come in a delicious strawberry flavor. You do need to chew 5 for a full dose, but they're so tasty, we don't think you'll have any complaints about that.
Specs
- Creatine Type: Creatine Monohydrate
- Amount Per Serving: 4,000mg
- Third-Party Tested: No
- Flavors: Strawberry
- Price Per Serving: $1.17
No matter how smoothly it mixes, some athletes simply can’t abide the taste and texture of powdered supplements. Thankfully, science has given us a tasty alternative: creatine gummies. We’re big fans of Swoly Creatine Mono Gummies, a product that our head of content Kate Meier described as “dangerously delicious.” (It goes without saying that we rated them a 5 out of 5 on the taste scale.)
Not only do gummy supplements travel well compared to powdered supplements, they also tend to be as yummy as other gummy treats while offering a flavorful alternative to lactose-sensitive users who can’t mix their supps with milk. “What can I say? I adore gummies,” said Meier, a certified personal trainer and weightlifting coach. “If I’m given the choice of a gummy, pill, or powder, I’m taking the gummy.”
You’ll find 4,000 milligrams of creatine monohydrate in each serving, which consists of five gummies. This falls squarely in the 3,000- to 5,000-milligram range recommended for creatine monohydrate supplementation, but it remains slightly below the 5,000 milligrams you’ll find in many (less expensive) creatine powders. (11)
Many creatine powders contain nothing but creatine, but these gummies come with 15 calories, 4 grams of carbs, and 2.5 grams of added sugars, which may be a dealbreaker for those on a strict training regimen. “I’m a fan of the amount of creatine monohydrate provided in each serving,” says Chelsea Rae Bourgeois R.D., our expert reviewer. “Deductions came from the use of artificial flavors and small amounts of added sugar.” We rated its formulation a 4 out of 5.
They are, however, gluten-free, which may be good news for female athletes, as studies have shown women to be more likely to have a gluten intolerance than men. (17) A study of 124,447 participants also showed that more gluten-tolerant women than men have adopted gluten-free diets. (18)
At $1 per serving, they’re also as much as 67 cents more expensive than some creatine supplements. As such, Meier rated the value a 2 out of 5, but added, “They’re expensive, for sure, but if you need a gummy option, these are so good.”
Read our full Swoly Creatine Gummies Review.
Benefits of Creatine Supplements for Women
Creatine supplements increase your bodies creatine stores, allowing you to produce more adenosine triphosphate (ATP), which fuels your muscles, particularly during high-intensity exercise. (25) While many women steer clear of it due to rumors about weight gain, it is possible that once you actually start effectively supplementing creatine.
- Increased Strength and Power: Studies have suggested that supplementing with creatine can improve strength gains, which can translate to lifting heavier weights, performing more repetitions, and generating more explosive force. (26) This can be particularly beneficial for activities requiring power bursts, such as sprinting, jumping, or weightlifting.
- Improved Muscle Endurance: When women consume creatine regularly, it may help to enhance muscle endurance. A major creatine benefit is that it can help increase the availability of ATP, the energy currency of cells. (27) This allows women who supplement with creatine to possibly experience improved endurance during high-intensity exercises or longer-duration activities, which makes them better able to sustain their performance for longer.
- Increased Lean Muscle Mass: With proper usage, creatine may be able to promote lean muscle mass gains because it can help to increase muscle protein synthesis and cell volumization. (28) This may result in improved body composition as well as an increase in muscle definition and athletic performance for women. There’s no evidence that creatine leads to weight loss, but studies have shown that it doesn’t increase fat mass or always lead to water retention. (29)
Potential Side Effects
Before adding a new supplement into the rotation, it’s best to speak with a healthcare professional. While creatine has been widely researched and proven to be relatively safe when consumed in low doses, there are some side effects you should be aware of before adding this powder into your sports nutrition drink. Below are the most widely-discussed creatine side effects and our two cents.
- Kidney Damage and Liver Dysfunction: There have been a few reports of individuals suffering kidney failure and liver damage with elevated serving sizes of creatine over prolonged periods. (32) However, this fear of kidney damage or liver dysfunction seems to be pervasive misinformation, and more recent research has shown that a recommended dosage for healthy individuals won’t cause this type of harm. (29) Phew!
- Weight Gain, Bloating, and Puffiness: Creatine helps to draw water into your muscles’ cells, which may result in weight gain, bloating, or puffiness due to water retention. However, research has shown that this is only a short-term side effect, potentially experienced in the loading phase or early days of supplementation. (29)
How Much Do Creatine Supplements for Women Cost?
Typically, creatine monohydrate for women ranges in price from about $30 to $80, depending on the number of servings that come in a container. Usually, these prices vary due to the types of creatine the supplements contain, as well as any added active ingredients.
| Best Creatine for Women Overall | Transparent Labs Creatine HMB | $49.99 for 30 servings |
| Best Budget Creatine for Women | Jacked Factory Creatine Monohydrate | $31.49 for 85 servings |
| Best Tasting Creatine for Women | Xwerks Lift | $49 for 80 servings |
| Best Post-Workout Creatine for Women | Legion Recharge | $39.99 for 30 servings |
| Best Creatine for Female Athletes | Sports Research Creatine Monohydrate | $30.95 for 100 servings |
| Best Vegan Creatine for Women | Pro Health Longevity Creatine | $49.95 for 90 servings |
| Best Pre-Workout Creatine for Women | Gorilla Mind Gorilla Mode | $59.99 for 40 servings |
| Best Creatine Pills for Women | Crazy Muscle Creatine Pills | $24.98 for 30 servings |
| Best Creatine for Mixing | Bulk Supplements Creatine Monohydrate | $22.96 for 100 servings |
| Best Creatine Gummy for Women | Swoly Creatine Gummies | $34.99 for 30 servings |
The prices of these products, from gummies, pills, and creatine powder for women, vary greatly. It is up to you to decide how much or how little you want in a product as far as key ingredients go and whether or not taste and flavor options are important to you or not.
What to Consider Before Buying Creatine Supplements for Women
When you consider buying a women’s creatine supplement, it’s easy to become overwhelmed by the sheer volume of supplements available. Before you commit to one, be sure to consider products with third-party testing and quality assurance, your goals and needs, and your budget. After that you’ll be well on your way to picking the best creatine powder for women (or gummies, or pills)
Safety and Quality Assurance
Before trying any new supplement you should take some time to research the brand’s reputation and commitment to the quality of their product. Look for products that undergo rigorous testing, follow good manufacturing practices (GMP), and have certifications from third-party testing organizations to ensure safety and quality.
You should also consider whether or not the product is legal for competitive athletes.
Budget
For most people, budget is absolutely something that must be considered. Take some time to consider what you can afford if it is something you decide you want to use regularly. Evaluate the cost-effectiveness of the creatine supplement and compare prices and servings to find a product that offers good value for money without compromising on quality.
Goals and Needs
Before purchasing a creatine supplement you should consider your specific fitness goals and needs. Are you looking to improve strength or enhance endurance? Or are you in the market for the best supplement for muscle growth? Different types of creatine may have varying effects, so understanding your goals will help you choose the most suitable option.
Creatine for Women FAQs
How much does creatine for women cost?
Creatine supplements tend to range from $30 to $80 per container, but you can find some products that cost a bit less and some that cost a bit more.
What is the best creatine for women?
The best creatine for women is whichever one best suits each individual woman’s taste preferences, goals, and budget. The Transparent Labs Creatine HMB is our best overall pick, in large part because studies show its combination of creatine monohydrate and HMB (beta-hydroxy beta-methylbutyrate) to be effective at the cultivation of strength and lean body mass.
Should women take creatine?
Yes. Research has shown that women have lower levels of creatine in the brain than men, meaning creatine supplementation can provide beneficial effects even beyond the gym. (9) For women, specifically, increased creatine levels can help improve mood, sleep, and cognitive performance. (10) It may also increase estrogen levels, which can be helpful for post-menopausal women trying to prevent a loss in muscle and bone mass. (10)
How often should women use creatine?
The frequency of creatine use for women can vary, but a common approach involves a loading phase (optional) followed by a maintenance phase. During the loading phase, a higher dosage of around 20 grams per day is taken for five to seven days to saturate the muscles with creatine quickly. (11)
Afterwards, the maintenance phase begins, with a lower dosage of around three to five grams per day to maintain elevated creatine levels in the muscles. It’s important to consult with a healthcare professional or registered dietitian for personalized recommendations based on individual factors and goals.
References
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