8 Best Creatine Supplements for Women, 2024

Determining which fitness products can help you progress as an athlete can be a challenge — especially as a woman, as much of the supplement industry markets its products toward men. While many supplements depend on hype and anecdotal evidence, creatine is one of the most studied supplements on the market. This natural compound is found in your body as well as in certain foods (like red meat, tuna, and almonds), and has been celebrated for its ability to rapidly produce energy (ATP) that aids you during strenuous exercise and heavy lifts. Many studies have shown it can enhance athletic performance and increase lean muscle mass. (1)

When choosing the best creatine supplements for women, we wanted to focus on options that provide clinically-recommended doses of creatine, evidence of third-party testing, the addition of micronutrients that are particularly beneficial for females. Our expert product testers, which consist of certified personal trainers and nutrition experts, have tried more than 40 creatine products from leading brands, all while considering factors such as value, taste, formulation, effects, solubility, third-party testing, and customer service. We rated them on a scale of 1 (lowest) to 5 (highest). Here are our picks for the best creatine supplements for women. 

Best Creatine Supplements for Women of 2024

• Best Creatine for Women Overall: Transparent Labs Creatine HMB
• Best Creatine Monohydrate for Women: Jacked Factory Creatine Monohydrate
• Best Tasting Creatine for Women: XWERKS Lift
• Best Post-Workout Creatine for Women: Legion Recharge
• Best Creatine for Mixing: Bulk Supplements Creatine
• Best Creatine Gummy for Women: Swoly Creatine Gummy
• Best Pre-Workout with Creatine for Women: Gorilla Mind Gorilla Mode
• Best Creatine Pills for Women: Optimum Nutrition Micronized Creatine Capsules

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 the Best Creatine for Women

BarBend’s expert team of certified personal trainers, nutrition coaches, weightlifters, and athletes know that creatine is an essential supplement for those looking to build strength and make the most out of every workout. We’ve spent years trying different types of creatine, and considered factors such as price, formulation, taste, solubility, effects, third-party testing, and the quality of each brand’s customer service. 

In addition to each formulation’s ability to boost performance and enhance recovery, we also ruminated on more practical considerations, such as the creatine’s 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 pill-based options. Similarly, we also tried to highlight a few different types of creatine, including some blends. 

Best Creatine for Women Overall: Transparent Labs Creatine HMB

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 high marks to Creatine HMB, giving it an overall score of 4.5 out of 5. They rated its unique formulation, in particular, 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. 

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 is also gluten-free and non-GMO, with no artificial colors, flavors, sweeteners, or preservatives. What it does have is 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)

https://www.youtube.com/watch?v=hmjVDoFGqGo

As effective as Creatine HMB is, flavor and solubility are not its primary strengths. We rated it a 4 out of 5 in terms of flavor, with our tester noting its impressive range of 14 flavors — most creatine supps have less than five flavors. “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 Creatine Monohydrate for Women: Jacked Factory Creatine Monohydrate

Creatine monohydrate, the most scientifically-backed type of creatine, has been shown to have numerous benefits in regards to training, performance, and recovery. (8) Since science has shown women to have lower levels of creatine in the brain than men, creatine supplementation with a product like Jacked Factory Creatine Monohydrate may help with more than strength and physical performance. (9) In fact, research has shown that increased creatine levels can help improve mood, sleep, and cognitive performance for women. (10)

You won’t find any aminos or glutamine in this blend, which delivers a concentrated 5,000 milligrams of creatine monohydrate in every serving. This is an ideal amount of creatine, as studies suggest that taking three to five grams per day for at least 28 days can help increase creatine levels in your muscles. (11) It’s hard to argue with that kind of formulation, so we rated it a 5 out of 5. 

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 protein shakes. “It’s great in that it just tastes like water,” said competitive weightlifter and BarBend’s Head of Content Kate Meier, who gave 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. 

This is a pure creatine monohydrate supplement, so those looking for add-ons like aminos or glutamine may be disappointed. At 63 cents per serving, it’s pretty average for a creatine powder, though it’ll still cost you roughly a dollar less than high-end options like Transparent Labs HMB. 

Best Tasting Creatine for Women: XWERKS Lift

XWERKS Lift delivers a straightforward 5,000-milligram dose creatine monohydrate that comes in just one flavor: Unflavored. But whereas some creatines still have an artificial, noticeable taste, this Unflavored product is truly unflavored.

“This one really doesn’t have any taste at all,” our tester said, giving the flavor a 5 out of 5. So, you can easily mix it with other supplements or add it to your 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 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

The key to recovering quickly from hard workouts is nutrition and rest, but a top-notch post-workout supplement like Legion Recharge can help to speed up muscle recovery, so you can jump into another hard workout sooner. 

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 also 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) 

Corosolic acid, meanwhile, is typically used to manage blood sugar and improve insulin sensitivity. If taken after a workout, it may improve the efficiency by which insulin delivers glucose and amino acids into the muscles, thus allowing for increased recovery and the creation of new muscle tissue. (15)(16)

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.”

https://www.youtube.com/watch?v=o_ZcrKhS6PM

We also like that Recharge is naturally sweetened with no artificial flavors or dyes, and certified by Labdoor, a third-party testing company, to contain no banned substances. 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 Mixing: Bulk Supplements Creatine Monohydrate

Micronized creatine consists of smaller particles than standard creatine, meaning it dissolves more easily. As a result, this creatine mixes well with other supplements or in post-workout smoothies. 

We also think this one mixes well, as the taste is pretty minimal. 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 $0.64 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. We do have to note that the more you buy, the cheaper the serving. This may not be too convenient for beginners, though, especially if you’re trying creatine for the first time.

Best Creatine Gummy for Women: Swoly Creatine Gummy

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: 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 tend to be as yummy as other gummy treats but they offer 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 four 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. Also, as one should expect from a gummy product, you’re going to see sucrose, dextrose, maltodextrin, natural and artificial flavors, stearic acid, citric acid. 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.”

Best Pre-Workout with Creatine for Women: Gorilla Mind Gorilla Mode

Creatine suffices as a stand-alone, anytime-of-day supplement, but it can also be combined with other ingredients to create an all-inclusive supplement that can carry through a workout. 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 all the key pre-workout ingredients, including 5,000mg of L-citrulline, 2,500mg of L-tyrosine, and 200mg of caffeine. But unlike other pre-workouts, 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 cost isn’t the most cost-friendly, either, earning a 3.5 out of 5 in that category. One 40-serving container costs $49.99, which is about $1.24 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: Optimum Nutrition Micronized Creatine Capsules

If you’re tired of chugging shakes or lugging tubs of powder to the gym, there are alternatives available. One we really like is Optimum Nutrition’s Micronized Creatine Monohydrate Capsules, 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 two-capsule serving provides 2,500mg of creatine monohydrate, which is less than most powders, earning the formulation a 3 out of 5. However, you can take four pills to hit the standard five grams of creatine, though that can be a lot of pills to swallow in one serving. The capsule count may not be ideal for some athletes, though we do like that there are no added ingredients.

Our testers did give these a 5 out of 5 for ease of consumption, though. “These are easy to swallow,” one tester said. And if you don’t want to take too many pills at once, you can divide them into two servings at different points in the day.

These have no flavor and you don’t have to worry about solubility either, making capsules a convenient alternative to powder. However, these are gelatin, which means they won’t work for athletes following a vegan or vegetarian diet.

We did also like the price per serving, giving Optimum Nutrition a 5 out of 5 in that category. One serving of these is $0.47, which is pretty budget-friendly. Plus, you can buy in bulk for an even cheaper serving price. However, again, the listed serving is a little lower than most creatines, so you may want to take a little more, which drives up the price.

Unfortunately, we couldn’t find any third-party testing certifications for this product. Our team prefers products that are tested by an independent lab, so we gave Optimum Nutrition’s creatine capsules a 1 out of 5 in that category. The brand does say that it’s tested for banned substances, though.

How We Chose the Best Creatine Supplements for Women

Choosing the best creatine for women requires deep diving into what women really want in a supplement. Since there are so many options out there, we focused on what we consider the most important qualities for any creatine: price, quality, and taste. 

Price

We included products on our list that are affordable but without the quality being compromised. Creatine supplements should be at a cost that you can comfortably purchase every four to six weeks. We felt that $40 to $60 for a month’s supply was reasonable and wanted to find products within that window. 

Quality

It is not uncommon to find products with a variety of weird fillers and additives. Many companies are guilty of “fluffing” up their products with ingredients that serve no real purpose so that they get more volume without actually adding more value to the product. We checked out the ingredient lists of the supplements on our list to ensure they were being made with true ingredients that added value to the product. 

Taste

Many dietary supplements in the fitness world are hyped up for their fun flavors and great taste, but when users actually purchase them, they are not impressed. 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 products with flavors and consistencies that we enjoyed and that users have commented on in a positive way. 

Benefits of Creatine Supplements for Women

Creatine supplements increase your phosphocreatine 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 has 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)

How Much Do Creatine Supplements for Women Cost?

Typically, creatine 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.

The prices of these products 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 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.

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.

Benefits of Creatine Supplements for Women

Creatine supplements increase your phosphocreatine 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 has 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)

Final Word

Whether the focus is on improving strength, endurance, or muscle growth, a high-quality creatine supplement can be a valuable addition to a woman’s fitness routine. With the right choice, women can harness the potential benefits of creatine to enhance their performance, achieve their fitness goals, and support overall well-being.

When you go about choosing the best creatine supplement option for women, it’s crucial to consider individual goals, ingredient quality, form, convenience, solubility, safety, and budget. When you’ve taken the time to evaluate these factors, you can use this list to help you figure out which one is the best fit for you.

FAQs 

References

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