As a dietitian, I’m reluctant about recommending any supplements unless they’re both effective and, most importantly, safe. Creatine checks both boxes, making it a great option to consider. If you’re thinking about adding it to your routine, I’ve put together a list of the best creatine supplements available, with a special focus on the best creatine supplements for women to suit your needs.
The Benefits
Creatine and Women
Check out my full article on the benefits of creatine and women. These include:
- Increased exercise performance
- Improved brain health
- Healthy aging
- and more!
Main Considerations Before Choosing A Creatine Supplement
- Choose a Third-Party Tested Product - Always opt for a supplement that has been third-party tested for quality and safety. Look for certifications like the NSF or Informed Choice logo to ensure you're getting a reliable product.
- Taste and Ease of Use - Creatine only works if you take it consistently every day. If the taste is unpleasant or the product is hard to mix and consume, it’ll be tough to stick with it—and consistency is key!
- Master the Basics First - While creatine is a great supplement, it’s not a magic fix. Make sure you’re nailing the fundamentals—healthy eating, adequate protein intake, and regular exercise—before adding this extra layer to your routine. Without a strong foundation, the benefits of creatine may not be as impactful.
A Dietitian's Top Picks For The Best Creatine Supplements
Here are my top picks! This list isn’t exhaustive, so if you have any favorites that I’ve missed, let me know—I’d love to check them out!
Thorne Creatine Monohydrate Powder
this is NSF certified and reasonably priced. I like this supplement because it dissolves well in water, and contains only one ingredient - creatine.
Optimum Nutrition Micronized Creatine Capsules
- This is a good option if you would prefer to take creatine in a capsule form. This supplement also carries the Informed Choice logo.
MyProtein Creatine with Creapure®
MyProtein Creatine with Creapure® - available as both capsules or a powder. I like this supplement because it uses Creapure® which is one of the highest quality and purest forms of creatine.
Other Considerations When Choosing A Creatine Supplement
There are several types of creatine (e.g., creatine monohydrate, creatine ethyl ester, buffered creatine, and creatine hydrochloride). However, creatine monohydrate is proven to be the most effective and affordable form of creatine supplementation.
Some creatine supplements will also have other components added, I generally think creatine on its own is all you need.
A Dietitian's Top Tip for Supplementing with Creatine
- Consider whether you’d prefer taking capsules or buying a powder that you can mix into your protein shake or another beverage.
- Avoid mixing with hot drinks as creatine will break down if heated to high temperatures.
- You can take creatine supplements anytime of day on a full or empty stomach—what’s most important is consistency over time. You need to take it on active days and rest days, for best results.
- It’s important to stay hydrated when taking creatine supplements, as creatine pulls water into your muscles.
Creatine Supplement FAQS
Once supplementation is stopped, muscle creatine levels and body mass return to baseline after 4-6 weeks. So they don't suddenly drop off completely, and if you miss a dose one day or even for a few days, it's not something to worry too much about
After exercise or with a Carbohydrate containing meal is the best time to help it get sucked up into the muscles, but in general, any time is still efficient
When you start taking creatine, you might notice a temporary increase in weight. This happens because creatine draws water into your muscles, improving hydration. Don’t worry—this is simply water weight, not actual fat or true weight gain!
More Resources...
- Creatine and Women: Benefits, Myths, and How to Supplement Safely
- Creatine Benefits Vs Side Effects | A Dietitian's Complete Guide To Creatine Supplements
- Half Marathon Nutrition Plan | Dietitian Answers What To Eat Before, During & After Your Race
- How Much Protein Do You Need? ALL Your Questions Answered with A Registered Dietitian
Summary
Creatine is a powerful supplement with fantastic benefits for women's health. Its something that I am personally taking as part of my wedding prep diet.
If you decide to try it, I’d love to hear how it goes—so please leave a comment below and keep me updated!
I hope you enjoyed this article and learned something new! If so, I would love to connect. Please leave me a comment below or find me on YouTube and Instagram....I LOVE knowing there’s people out there reading my articles. 🙂 IG: @marialuceyrd_dietitian
And if you have any questions, just ask—I’m here to help. 😊
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