Creatine is the most researched sports supplement, but has always been associated with bodybuilders and bulking up. There were myths that women should not take creatine as it would make them gain weight and become bulky. But recently, more and more experts have stated that women should take creatine supplements to help them stay in shape not only physically but also mentally.
I explain the benefits of creatine for women in more detail in this article: Creatine for Women: Why It’s Essential, Especially Over 40. If you know all about the benefits, here is a list of the best creatine supplements for women.
My Top 3 Picks
Short on time? Here are my top recommendations based on quality, purity, and value.
COMPLEMENT
Creavitalis™ micronized creatine monohydrate. German-made, pharmaceutical-grade purity. Compostable packaging.
$0.52/serving · 60 servings
Check Price on AmazonSunwarrior
Micronized creatine monohydrate from a trusted plant-based brand. Multiple sizes and flavors available. Informed Choice certified.
$0.40/serving · 60 servings
Check Price on AmazonOptimum Nutrition
Micronized creatine monohydrate. One of the most trusted names in supplements with the most certifications on this list.
$0.21/serving · 60 servings
Check Price on AmazonHow To Choose The Best Creatine
To make it clear, the best creatine for women is the same creatine as it is for men; here are five things you need to look out for when choosing this supplement:
- Go for Creatine Monohydrate or Micronized (the finer version dissolves quicker) Creatine Monohydrate. Creatine Monohydrate is the most studied and most affordable creatine.
- Check For Purity and Quality. Look for products with Creapure® (The Classic) or Creavitalis™ (The Wellness Focus) is finer, dissolves better, and is easier on digestion.
Both are trademarked high-quality, lab-tested forms of creatine monohydrate made in Germany.
Choose creatine that’s third-party tested for purity by companies like NSF Certified for Sport and Informed Choice.
- Choose clean creatine. Avoid unnecessary additives such as flavors, sweeteners, preservatives, and bulking agents. Please note that if you choose the flavored versions of creatine, it can reduce the Creatine Monohydrate content by approximately 15%.
- Price. Creatine monohydrate is the most affordable and effective form of creatine. Focus on the ingredients and quality rather than packaging and marketing.
- Go for a reputable brand that is transparent and well-known.
Just so you know, this post contains affiliate links, and I may earn a small commission if you buy through them at no extra cost to you. For more details, please check out my Affiliate Disclosure. Thank you for supporting Barefoot Basil.
Although these creatine brands are reputable, make sure to check individual product ingredient lists, as some products may contain added flavors, sugar, and other unnecessary ingredients for taste or texture.
Although Creatine is vegan, check whether the brand uses vegan capsule casings (instead of gelatine) if you opt for capsules.
Vitamin D is as essential for women’s health as creatine, especially as we age. If you are looking for a good quality vitamin D3, check out: Best Vitamin D3 and K2 Supplements with No Fillers or Additives
| Brand ▲▼ | Creatine Type ▲▼ | Servings ▲▼ | Price (from) ▲▼ | Per Serving ▲▼ | Certifications ▲▼ |
|---|---|---|---|---|---|
| BulkSupplements | Creatine Monohydrate | 100 | $12.97 | $0.13 | NSF Certified, cGMP |
| Optimum Nutrition | Micronized Creatine Monohydrate | 60 | $12.58 | $0.21 | Informed Choice, NSF, ISO, BRCGS |
| Naked Nutrition | Micronized Creatine Monohydrate | 100 | $21.99 | $0.22 | NSF Certified |
| Myprotein | Creatine Monohydrate | 50 | $13.37 | $0.27 | Informed Choice, NSF, BRCGS AA+ |
| RAW Nutrition | Micronized Creatine Monohydrate | 50 | $15.99 | $0.32 | Informed Sport |
| Momentous | Creapure® Creatine Monohydrate | 90 | $31.96 | $0.36 | NSF Certified for Sport |
| Sunwarrior | Micronized Creatine Monohydrate | 60 | $23.98 | $0.40 | Informed Choice |
| KAGED Elite | Micronized Creatine Monohydrate + MAXCatalyst™ | 60 | $24.99 | $0.42 | Informed Sport |
| Thorne | Creatine Monohydrate | 90 | $44.00 | $0.49 | NSF Certified for Sport |
| COMPLEMENT | Creavitalis™ Micronized Creatine Monohydrate | 60 | $31.20 | $0.52 | 3rd Party Tested |
| MYOXCIENCE | Creavitalis™ Micronized Creatine Monohydrate | 75 | $39.25 | $0.52 | 3rd Party Tested |
| Sports Research (capsules) | Micronized Creatine Monohydrate | 30 | $23.96 | $0.80 | Informed Sport, Non-GMO, cGMP |
The Best Creatine For Women
NAKED Creatine Monohydrate Powder
Ingredients: Creatine Monohydrate
3rd party tested: Yes
Certifications: NSF-certified
Servings per container: 100 ( also 30 and 200 )
Naked Creatine is micronized, which means that it dissolves quickly and efficiently. It does not clump together when mixed into a drink.
Optimum Nutrition Creatine Monohydrate
Ingredients: Micronized Creatine Monohydrate
3rd party tested: Yes
Certifications: LGC Informed Choice, NSF, ISO, and BRCGS.
Servings per container: 60 ( also 120, 240, and 400)
One of the best-known brands for clean supplements with superior testing and quality.
I do find it slightly grainier than Throne, but it is way more affordable and my go-to creatine brand.
Thorne Creatine Monohydrate Powder
Ingredients: Creatine Monohydrate
3rd party tested: Yes
Certifications: NSF-certified for Sport®
Servings per container: 90 ( also 30 and 180)
I love Thorne Creatine and have been using it for a while; it is quite expensive, but it is a great quality, very fine creatine from a reputable brand.
Sunwarrior Active Creatine Monohydrate
Ingredients: Micronized Creatine Monohydrate
3rd party tested: Yes, by an ISO-Certified, third-party lab
Certifications: Informed Choice
Servings per container: 60 ( also 30 sashes and 120)
Sunwarrior is a great plant-based supplement brand you can trust. They stock creatine in multiple sizes and flavors ( I always choose unflavored for more versatility).
Sunwarrior has created a creatine blend, especially for women, with added ashwagandha and other ingredients. However, it is flavoured.
Myprotein Impact Creatine Powder
Ingredients: Creapure® Creatine Monohydrate
3rd party tested: Yes
Certifications: Informed Choice, BRGCS AA+ Certified, NSF Certified for Sport®,
Servings per container: 50, 100, or 150 servings
Myprotein is a brand that wants to make sports supplements available to everyone. They have many creatine products, from very affordable Creatine that starts from $7.99, to athlete creatine with electrolytes in collaboration with Hyrox.
RAW Nutrition
Creatine Monohydrate Powder
Ingredients: Micronized Creatine Monohydrate
3rd party tested: Yes
Certifications: Informed Sport
Servings per container: 30, 50, 100
All RAW Creatine is informed Sport tested.
The Informed Sport program assures that products have been tested for a wide range of substances prohibited in sport.
RAW creatine also comes in stick packs.
COMPLEMENT Pure Creatine Monohydrate
Ingredients: Creavitalis™ Micronized Creatine Monohydrate
3rd party tested: Yes
Servings per container: 60
COMPLEMENT Creatine Monohydrate is clinically shown to be one of the purest forms available on the market, optimized for absorption and efficacy. It is one of the best creatine supplements for women, and we love the compostable packaging.
KAGED
Creatine Monohydrate Elite Series
Ingredients: Micronized Creatine Monohydrate, MAXCatalyst™ Piper nigrum Fruit extract
3rd party tested: Yes
Certifications: Informed Sport
Servings per container: 30 and 60
It contains MAXCatalyst™, a patented ingredient from black pepper extract that has been shown to improve the absorption of creatine by around 40%.* This means more creatine gets into your bloodstream and is used by your muscles.
MYOXCIENCE Micronized Creavitalis Creatine
Ingredients: Creavitalis™ Creatine Monohydrate
3rd party tested: Yes
Servings per container: 75
High-Purity Formula: Made with 100% Creavitalis a German-made, pharmaceutical-grade micronized creatine monohydrate. One of the few USA-based brands that manufactures their creatine. It is a bit pricey, but it is made in small batches and quality checked in their own facilities.
Bulksuppliments.com
Creatine Monohydrate
Ingredients: Creatine Monohydrate
3rd party tested: Yes
Certifications: NSF Certified & FDA-registered cGMP manufacturing facility
Servings per container: 20, 50, 100, and 200
Great value for money micronized creatine monohydrate with NSF certification. Keep in mind that it comes without a scoop.
Momentous Creatine Monohydrate Powder
Ingredients: Creapure® Creatine Monohydrate
3rd party tested: Yes
Certifications: NSF Certified for Sport®,
Servings per container: 90
Excellent quality creatine powder sourced from Germany, and is NSF Certified. Independent testing confirmed that Momentous Creatine delivers 99.8% potency accuracy, with no detectable heavy metals or contaminants.
Also comes in 15 and 30 serving sashets that are great for travel.
The best Creatine Capsules
There are not that many good-quality creatine capsules on the market, and they’re more expensive, but if you want something premesured, I have listed a few brands that also sell creatine sashets. It is more wasteful, but a great way to keep up with your creatine intake on your travels.
Sports Research® Creatine Monohydrate Capsules
Ingredients: Micronized Creatine Monohydrate, Veggie capsule (hypromellose), rice extract blend.
3rd party tested: Yes
Certifications: Non-GMO Project, Informed Sport, cGMP compliant
Servings per container: 30
Great option on the go, but it can be expensive, and you need to have 4 capsules to hit 5g of creatine.
Sports Research also sells micronized creatine powder that is more affordable and does not contain any unnecessary ingredients.
If you are hitting the gym and are worried that you are not consuming enough protein, you might be looking for protein powder to help you. I have completed the best plant-based protein power list with only clean ingredients :
The Best Creatine Gummies
I wanted to include some creatine gummies, a popular way to take supplements. I have checked over 50 different creatine gummies, and they all had many unnecessary ingredients like sugar, syrup, bulking agents, flavors, and colors added; therefore, I did not include any in my list. It is important to remember that supplements are not sweets and should not contain sugar and other ingredients that are unnecessary and not beneficial for your body.
Another issue with creatine gummies is that it is tough for brands to ensure the right amount of creatine is in each gummy, and some brand gummies don’t even contain any creatine or contain way less than stated on the package.
I would not recommend any creatine gummies at the moment, but I will update this article as soon as I find gummies with no unnecessary ingredients. If creatine gummies are still your preferred way to consume creatine, I would go for one of the brands listed above to make sure you get the best quality.
FAQ about creatine for women
How to Store Creatine?
Keep your creatine powder in a dark and dry place. Make sure not to wet your measuring cup. If you buy a big tub of creatine, separate half in a different container; this way, you will prevent moisture from entering every time you open the tub, making the creatine clumpy.
Does Creatine make women gain weight?
While creatine usually makes weight go up slightly, it’s mostly water and muscle, not fat. Creatine commonly causes a small increase in scale weight, mainly because of extra water in muscles and increases in lean mass, especially when lifting weights. Current human trials do not show creatine causing fat gain; if anything, body fat tends to stay the same or decrease slightly while muscle and water go up (1). So if you started to take creatine and noticed weight increase, don’t be alarmed.
Is creatine safe during perimenopause?
Yes, it is beneficial for perimenopause, although we need more studies focusing on women. A small 14‑week study including 5 perimenopausal and 10 postmenopausal women found that creatine monohydrate with strength training increased lower‑body strength and improved sleep in perimenopausal women, with no estrogen changes and no major safety concerns (2).
If you want to learn more about supplements that benefit perimenopause symptoms, check out:
Best Supplements for Perimenopause Symptoms – Science-Based Guide
How to take creatine for the best results?
You might have heard about the loading phase, but to simplify things for long-term use, I only recommend taking 3-5 g of creatine a day, as you want to build the muscle slowly and maintain it for a very long time (3).
You can take it with water, add it to your smoothie, or even take it in your coffee, as heat does not affect creatine, but you need to watch out for stomach upset.
Research does not yet define a “best” creatine dose for cognitive benefits, so if you are taking creatine for brain health, I would still recommend going with 5g a day or experiment with a dose and see what works best for you.
To summarise the best creatine for women
The best creatine is the one that is pure and does not have any unnecessary additives. It is important to pay attention to ingredients and not the marketing or pretty packaging. Many products marketed specifically for women are not superior, and some have unnecessary ingredients. Always read the back label to make sure you buy a good quality creatine or any other supplement. I hope this list will help you find the best creatine for you.
What is your favorite and the best creatine monohydrate for women? Comment below, and I will research it.
Health Disclaimer: This post is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your supplements, medications, or treatment plan, particularly during perimenopause or if you have an existing health condition.
References
1.Pashayee-Khamene, F., Heidari, Z., Asbaghi, O., Ashtary-Larky, D., Goudarzi, K., Forbes, S., Candow, D., Bagheri, R., Ghanavati, M., & Dutheil, F. (2024). Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. Journal of the International Society of Sports Nutrition, 21. https://doi.org/10.1080/15502783.2024.2380058.
2. Hall, L., Klassen, S., Holbein, J., & Waters, J. (2025). Impact of creatine supplementation on menopausal women’s body composition, cognition, estrogen, strength, and sleep. Journal of the International Society of Sports Nutrition, 22. https://doi.org/10.1080/15502783.2025.2533673.
3. Hultman, E., Söderlund, K., Timmons, J., Cederblad, G., & Greenhaff, P. (1996). Muscle creatine loading in men.. Journal of applied physiology, 81 1, 232-7 . https://doi.org/10.1152/jappl.1996.81.1.232.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
ON creatine is my go to for sure!
I love ON creatine aswell!
Thanks for this list of creatine, very helpful!
great list of creatine, thanks for sharing it !
Thank you for sharing this list! I got myself ON creatine because of your recommendation.
Throne is the best creatine for me. thanks for clarifying about creatine for women and that it is the same as for men, i was confussed before.