Creatine for Women: A Dietitian’s Top 8 Picks for 2026

A quick look at the best creatine supplements for women

Creatine, a substance naturally found in the body, has been shown to provide several benefits for exercise performance when taken as a supplement.

So, what can creatine do specifically for women? While creatine supplements are not gender-specific, they have been linked to improvements for women specifically in the following areas, both before and after menopause:

• strength
• exercise performance
• muscle mass

Furthermore, early research suggests that taking creatine supplements may have benefits for women outside the gym, including helping reduce mental fatigue and manage depression.

There is no research suggesting creatine supplements need to be avoided by women, but keep in mind some may contain additional ingredients, such as piperine (the active ingredient in black pepper extract), that should be avoided by pregnant or nursing women or those taking certain medications.

Keep reading for our picks of the eight best creatine supplements for women.

Consult with a healthcare professional before starting any supplement.

Healthline’s picks of the best creatine for women

Comparing the best creatine for women

How we chose the best creatine for women

We researched the best creatine supplements for women using the following criteria:

• Creatine monohydrate: All the products contain creatine monohydrate, which studies show is the most effective form of creatine.
• Ingredients: We sought products made with high quality ingredients and free from artificial additives.
• Reviews: The products below have mostly positive customer reviews.

Additionally, every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

• Is compliant with FDA guidelines: Products adhere to allowable health claims and labeling requirements, per FDA regulations, and are manufactured in facilities that adhere to the current good manufacturing practices (CGMPs) established by the FDA.
• Is manufactured by a medically credible company: Brands follow ethical, legal, and industry best standards and provide objective measures of trust, such as having their supplements validated by third-party labs.

Benefits of creatine for women

Creatine is a naturally occurring substance found in muscle cells that plays an essential role in energy production during exercise.

Creatine supplements have been found to help with exercise recovery and improve:

• strength
• power
• muscle mass
• anaerobic exercise capacity

The benefits of creatine have been well researched. However, most of that research has involved male participants. Research has also suggested that women may not respond as strongly to supplementation as men.

Available research in women suggests that creatine may:

• increase strength and bone density both before and after menopause
• improve exercise performance
• reduce mental fatigue
• help manage depression

Some research suggests that taking creatine during the menstrual cycle may also help mitigate its potential negative effects on sleep and cognition.

Creatine may also help enhance brain function during periods of sleep deprivation. Researchers note that this may be especially beneficial for women, who are more susceptible to sleep disturbances during pregnancy, postpartum, and menopause.

Creatine side effects for females

Research notes that scientific studies often do not support concerns about creatine’s side effects. Side effects associated with creatine include bloating, water retention, and weight gain.

Overall, research indicates that creatine is well-tolerated among both men and women, and many consumer concerns aren’t supported by scientific studies investigating the effects of creatine on the body.

Pros and cons of creatine for females

How to choose a creatine supplement

When shopping for a creatine supplement, consider the following factors:

• Third-party testing: As there is a lack of regulation around dietary supplements, you might look for creatine supplements that are third-party tested by an independent organization, such as Informed Choice or NSF International, to ensure purity and potency.
• Safe for sport: Competitive athletes should look for a product that’s certified free of substances banned in sports. Some examples of certifications to look for are NSF Certified for Sport, Informed Sport, and Labdoor Sport.
• Form: Look for a supplement that contains creatine monohydrate rather than a less effective form, such as creatine ethyl ester or creatine HCL.
• Additional ingredients: If you’d like the product to include more than just creatine, consider a product with research-backed ingredients such as
  • beta-alanine
  • vitamin D
  • HMB (beta-hydroxy-beta-methylbutyrate)
• Type: Consider whether you’d prefer taking capsules or buying a powder that you can mix into your protein shake or another beverage.

Who should avoid creatine?

Research shows that creatine is generally safe and well-tolerated.

However, if you are pregnant or nursing, it’s best to talk with a doctor before starting supplementation, as research on its safety is limited in these cases.

It’s also a good idea to check with a doctor before taking any new supplements if you have any underlying health conditions or are taking other medications.

Frequently asked questions about creatine supplements

The bottom line

Creatine supplements — and creatine monohydrate, in particular — may help improve strength, reduce recovery time, and enhance exercise performance, offering additional health benefits beyond the gym.

However, as some products are better than others, it’s wise to look for a creatine supplement that is made with high quality ingredients and has undergone rigorous testing to ensure quality and accuracy.

Regardless of which product you choose, it’s important to talk with a healthcare professional before taking any new supplements.

Finally, while creatine supplements may enhance your nutritional intake, it’s important to remember that they’re not a replacement for a well-balanced diet.