Once upon a time, the best creatine supplements were the kind of thing you’d come across only in the cupboards of bodybuilding gym bros. But if there was ever a time to abandon that stereotype, it’s now. Recent studies have shown that there are plenty of benefits of creatine for women, many of which go beyond the mere maintenance of muscle mass.
’s top creatine powders at a glance:
“Creatine influences the menstrual cycle, and there is promising research in its potential use for PMS and PMDD, plus studies showing it can combat cognitive changes associated with oestrogen and progesterone declines in perimenopause,” nutritionist Rhian Stephenson reveals. “We now know that higher amounts of creatine are required for all energy-intensive processes and tissues, including the brain, reproductive organs, gut and more.”
So, a good creatine supplement isn’t just helpful for getting closer to your fitness goals – it could be the key to enhanced wellness across the board. Below, we quizzed the expert on all things creatine, from how it works to the best creatine powders for women that meet expert standards. Scroll on for everything you need to know.
The Black Friday beauty deals offer the perfect opportunity to stock our supplement cabinet, and that includes creatine, one of the most talked-about supplements this year. From Momentous to Free Soul, find the -approved formulas on sale below.
- Why it’s -approved: This bumper jar is bigger than most options on this list, making it a cost-effective find for those with very active lifestyles. There are no sweeteners or additives, and it uses micronised creatine. When we tried it, it blended best in smoothies, but also did well in water without leaving a film. “If you’re chasing glute gains or better muscle tone, the concentration of this powder makes it a great choice.” – beauty writer Tracy Achonwa.
- Vegan friendly: yes
CreaGlow Creatine + Collagen Powder
- Why it’s -approved: Artah’s supplement comes third-party certified for its quality, containing no additives, flavourings or preservatives. It’s made up of 100 per cent Creativitalis, widely considered the gold standard of micronised creatine powders for its purity, ultra-fine consistency and bioavailability. “I tested a range of creatine powders, and this one dissolved in soups and shakes better than any other I sampled – which is no small feat, considering creatine is not fully soluble in water,” says beauty writer Tracy Achonwa. “It has no unpleasant taste or odour – in fact, it has zero taste at all – and it comes with a scoop included, which makes it perfect for adding to just about anything.”
- Vegan friendly: yes
- 120g, which gets you 30 servings
- Why it’s -approved: This bumper jar is bigger than most options on this list, making it a cost-effective find for those with very active lifestyles. There are no sweeteners or additives, and it uses micronised creatine. When we tried it, it blended best in smoothies, but also did well in water without leaving a film. “If you’re chasing glute gains or better muscle tone, the concentration of this powder makes it a great choice.” – beauty writer Tracy Achonwa.
- Vegan friendly: yes
Cymbiotika Liposomal Advanced Creatine - Tangerine Vanilla
- Why it’s -approved: Cymbiotika is a brand favoured by skin experts. Dermatologist Dhaval Bhanusali and facial plastic surgeon Dr Amir Karam both spotlight its creatine. The former says, “The Cymbiotika product is a long-lasting, easy-to-digest form of creatine that can be easily consumed straight from the packet,” while the latter details, “It took me a long time to get creatine in my routine – I am definitely not an early adopter.” Dr Karam has consumed five grams of creatine every morning for several years, which he credits with improving strength, shortening recovery time, and enhancing workout endurance.
- Key ingredients: Creatine monohydrate, L-glutamine, and vitamin E
- Why it’s -approved: The supplement you may immediately associate with muscle growth and maintenance is likely protein, but creatine is making a strong play for the title with its energy-giving properties, especially for women. Bare Biology has made its entry to the market with creatine monohydrate, a flavourless beverage addition that is not harsh on the stomach and undetectable when mixed. Beyond enhancing muscle mass, creatine has benefits for non-athletes, including brain health and fighting fatigue. “Creatine is found primarily in animal foods and plays an important role in muscle preservation,” Kirsten Humphreys, nutritional therapist at Bare Biology, tells us. “We’re also seeing more evidence for its benefits in brain health and cognitive function. While the body can make small amounts, dietary intake still makes a meaningful difference, which is why supplementation can be particularly helpful on a vegan diet (creatine supplements are usually vegan-friendly).”
- Best for: Post-workouts
- Key ingredients: Creatine monohydrate
- Why it’s -approved: You might still associate creatine with bodybuilders, but in reality, it remains one of the most researched ingredients in terms of its ability to support muscle function, physical performance, cognitive function, and healthy ageing, all of which become increasingly important during the menopause. If you’re keen to stave off menopause-related loss of muscle mass and strength as well as improve brain health and reduce fogginess, then a good-quality pure creatine supplement like this is a great place to start.
- Why it’s -approved: If a travel-friendly format is what you are looking for, Nature’s Selection’s capsules are an ideal alternative. Encased in a plant cellulose shell, they can be consumed easily and contain no added extras, though it’s worth taking you’ll need to take four capsules daily to meet the recommended serving size.
- Vegan friendly: yes
CreaGlow Creatine + Collagen Powder
What is creatine?
Creatine is a natural compound created in the body that is vital for cellular energy production and metabolism. It’s primarily found in muscles, and it fuels the production and regeneration of ATP (the unit of energy that powers our cells). According to Stephenson, it acts as an antioxidant in the body, reducing inflammation, and is a combination of three essential amino acids: arginine, glycine and methionine.
What are the benefits of taking creatine for women?
Muscle mass is essential for good health and increased metabolism because it burns calories even when the body is at rest. Not only can creatine help your performance in the gym, but according to Stephenson, it supports recovery by reducing muscle damage and inflammation following intense exercise. “It also helps mitigate muscle wasting, especially during periods of muscle disuse,” she adds. This makes it especially helpful for women, who can struggle to maintain muscle after the onset of menopause due to hormone changes.
“Because of its role in energy production in the brain, creatine has very compelling benefits for mental fatigue and working memory, especially under stress or sleep deprivation,” Stephenson explains. Emerging research indicates that it can help counteract cognitive decline from poor sleep as well as menopause-related brain fog.
“The reproductive organs in both men and women have the second-highest concentration of creatine after muscle,” Stephenson states. Maintaining sufficient stores of creatine helps several menstrual processes – studies have shown that creatine is involved in producing healthy eggs and helping the womb lining shed during your period.
Who should take creatine?
“Those following a plant-based diet, anyone training hard, and women in general tend to have lower baseline levels of creatine, so they may feel a greater relative benefit than others,” says Stephenson. While experimental research suggests creatine may have benefits for mothers and infants during pregnancy, creatine is not officially recommended for pregnant women due to limited long-term studies. If in doubt, consult your doctor for the best advice.
What to look for in a good creatine supplement
“Look for pure, micronised creatine monohydrate and avoid anything that has added fillers and flavourings. Good quality creatine should be completely tasteless and odourless, so the flavourings are unnecessary,” advises Stephenson. Other forms of creatine, such as creatine pyruvate and creatine ethyl ester are often sold, but the research for their efficacy is not as compelling as it is for creatine monohydrate. Stephenson adds that “creatine supplements are getting a bad reputation because of some bad actors – creatine is notorious for dosing and quality issues, so it’s vital that you get a third party tested brand that you trust.”