The Best Creatine Powders For Women, Plus Their Benefits

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.

Vogue’s top creatine powders at a glance:

Best on the go

Ancient + Brave Ancient + Brave True Creatine+

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“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.

Best overall: Artah Creatine Supplement

ARTAH

Essential Creatine Supplement

• Why it’s Vogue-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
• Size: 120g, which gets you 30 servings

Best for gym bunnies: Momentous Creatine

• Why it’s Vogue-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
• Size: 450g

Best on the go: Ancient + Brave True Creatine+

Ancient + Brave

Ancient + Brave True Creatine+

• Why it’s Vogue-approved: As well as a conveniently measured dose of creatine, these sachets are topped up with magnesium, taurine and vitamin D. It’s a combination that works synergistically to boost energy, muscle recovery and cognitive clarity. Should you find yourself needing some extra power before Pilates, the slimline sachets are easy to take with you and prepare on the go: simply tip the contents into your beverage of choice and shake.
• Vegan friendly: yes
• Size: 15 sachets containing 6g servings

Best capsules: Nature’s Selection Clean Creatine Monohydrate Capsules

Nature’s Selection Clean Creatine Monohydrate Capsules

• Why it’s Vogue-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
• Size: 120 capsules

Best for skin benefits: Free Soul CreaGlow Creatine + Collagen Powder

Free Soul

Free Soul CreaGlow Creatine + Collagen Powder

• Why it’s Vogue-approved: Freesoul’s single-ingredient creatine powders tick off a lot of the criteria our experts recommend: they’re filler-free, use micronised creatine monohydrate and are independently tested for purity and safety. But we’re fans of the CreaGlow formula because it incorporates collagen, biotin, electrolytes, hyaluronic acid and vitamin C for added beauty benefits. “Keeping up with all the supplements in my cabinet can feel like a chore, but this one comes in clutch on busy mornings. It is immediately energising, with a roster of super ingredients for well-kept hair, skin and nails, which I love. Because of the collagen, I’ve noticed it can get clumpy, but that is easily resolved with a matcha whisk. It has a mild raspberry taste, which is worth noting if you’re looking for something flavour-free.” – Tracy Achonwa
• Vegan friendly: no, contains marine collagen peptides
• Size: 390g

FAQs

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.”

Meet the experts

• Rhian Stephenson is a leading nutritional therapist, naturopath, ex-athlete and founder of ARTAH