Why Women Are Taking Creatine—And How to Find Your Formula

4 min readCreatine has long been popular in the weightlifting and bodybuilding communities due to its proven muscle-building benefits, but it’s recently been shown to be a standout for women’s health as well. Made from three amino acids that are naturally stored in the muscles, creatine helps replenish the energy that muscles use for supporting strength, power, exercise performance, and recovery, says Brittany Michels, RDN, CPT, a registered dietitian and certified personal trainer with The Vitamin Shoppe.When paired with resistance training and adequate protein intake, creatine is an evidence-based strategy to help women build and preserve muscle, she says.“For women, maintaining muscle mass becomes increasingly important with age, as we naturally lose muscle mass over time and the hormonal shifts of perimenopause and menopause can accelerate changes in muscle mass and strength,” she adds.It’s not just about staying strong, either. Better muscle mass is associated with improved metabolic health, blood sugar regulation, bone health, mobility, and overall quality of life. Michels says that emerging research suggests creatine may also support brain function, particularly during aging and periods of increased stress, making it a supplement with benefits that extend beyond workout results.“Creatine’s unique ability to support both muscle and brain energy metabolism has made it especially appealing to women who want to optimize physical performance while also supporting cognitive health and long-term vitality,” she says.The challenge? The supplement aisle is full of powders, gummies, and specialty formulas that can make it difficult to know where to start. Here’s an expert-driven cheat sheet that can help you find what might work best for you, along with five Women’s Health-approved picks from The Vitamin Shoppe to consider.Understanding the Different Types of CreatineWhile all creatine supplements can provide research-backed benefits, they’re available in several forms and product options, each with distinctive advantages. Creatine monohydrate is considered the gold standard and is the most extensively researched form of creatine, according to Michels. “It is made up of a creatine molecule and water molecule, and best resembles the natural form of creatine synthesized by the body,” she says. “I recommend it as the first choice for most people because it’s effective, safe, affordable, and backed by decades of research.”You can also find a micronized version that has been processed into smaller particles, allowing it to dissolve and mix more easily in liquids. “This type may be a better fit for individuals who prefer a smoother texture or find that it mixes more easily into their daily routine,” Michels says.Bowonpat Sakaew//Getty ImagesAnother option for blending with liquids is creatine hydrochloride which is formulated to be more soluble than creatine monohydrate, allowing it to be taken in smaller daily servings. “In my clinical practice, I often recommend it for individuals with a history of digestive sensitivity, fluid retention, or concerns about weight gain who may be hesitant to try traditional creatine monohydrate,” Michels says. “It can be a practical alternative for those looking for the benefits of creatine in a formulation they feel more comfortable starting with.”If you take magnesium, you may want to consider creatine magnesium chelate. The two-in-one supplement binds creatine to magnesium, a mineral that’s also well-established in research for supporting energy and muscle function.In terms of product types, there are several. The primary differences are convenience, portability, taste, and how easily someone can consistently achieve an effective dose, Michels says. Your options include:Powder: The most common product type, this is typically the most cost-effective option and allows you to easily reach the recommended daily dose, according to Michels. “It’s a great choice for most people, especially those who already incorporate supplements into a shake, smoothie, or beverage,” she says.Capsules: These offer a convenient, portable, and mess-free option for individuals who prefer not to mix powders or who travel frequently. The main consideration is that capsules may require taking multiple pills to reach an effective dose, so you should check the serving size and total grams of creatine provided.Ready-to-drink beverages: This can be a convenient option if you want a grab-and-go solution or prefer not to measure and mix supplements.Gummies: These can appeal to individuals who prefer a more enjoyable or convenient way to take supplements, especially those who struggle with consistency when using powders or capsules, says Michels. However, be sure to pay attention to the amount of creatine per serving, as some gummies may require multiple servings to reach recommended daily amounts.“Ultimately, the best form of creatine is the one a person will consistently take,” says Michels. “I recommend that consumers prioritize products that provide an effective daily dose, use a trusted form of creatine, and fit naturally into their lifestyle and preferences”Most research supports a daily creatine intake of approximately 3 to 5 grams for most adults, including both men and women, says Michels. “Creatine should be taken consistently each day; timing around workouts is not necessary to experience benefits,” she adds.Find Your Creatine MatchWhen perusing your creatine supplement options, it’s not just the type and delivery method that matter. Michels suggests taking a look at the label to confirm third-party testing and quality certifications, since those can help verify product quality.“Supplements aren’t regulated in the same way as medications, so independent testing offers confidence that a product contains what the label states and is tested for quality and purity,” she says. Look for certifications such as NSF Certified for Sport and Informed Sport, which indicate that a product has undergone independent testing.Also take notice if products don’t clearly list grams of creatine per serving or rely on vague language like “proprietary blend” because those are red flags, Michels adds. Be wary, too, of aggressive performance claims or "too good to be true" language on the label.In terms of where to find the best options, The Vitamin Shoppe is a solid pick. Their brands are put through 320 quality assurance steps, and ingredient purity and potency are verified by independent, third-party labs. With that in mind, here are five Women’s Health-approved picks you can find at The Vitamin Shoppe:BodyTech Pure Creatine MonohydrateFree from artificial sweeteners, dyes, fillers, and additives, this powder has 5 mg of creatine per serving. Since it’s micronized, it’s designed for better absorption that means reduced chance of bloating and digestive discomfort.StrengthSeries Creatine HMBThis brings together creatine with beta-hydroxy-beta-methylbutyrate (HMB). “This compound has been studied for its role in supporting muscle protein balance, recovery, and preservation of lean muscle mass,” says Michels. It’s also another pick for enhanced absorption, plus it has vitamin D added.BodyTech Elite German CreatineThere's a type of creatine monohydrate manufactured exclusively in Germany, called Creapure, and that’s what this product offers. It’s known for a high standard of purity and quality, and is easy to mix with liquids.Creatine GummiesOffered in four flavors, these gummies have no artificial sweeteners or food dyes. “Creatine gummies offer an enjoyable and convenient way to take supplements, especially if you struggle with consistency when using powders or capsules,” says Michels.Create Wellness Creatine Monohydrate GummiesWant even more flavor options? Here’s another choice for gummies that taste delicious, with 1.5g of creatine per gummy. This NSF Certified for Sport formula is vegan, gluten-free, and non-GMO.