If you’ve scrolled TikTok lately, you’ve probably noticed your favorite influencer talking about creatine (the hashtag already has more than 700 million views). And maybe you’ve thought, “Wait! Isn’t that just for bodybuilders?” As a holistic health coach, Pilates instructor, and Shape editor, I’ve been hearing the same question from my clients, friends, and all over my socials, and I couldn’t ignore it. Like many women, I was looking for a way to feel stronger in my workouts, recover faster, and keep my energy up outside the studio. So I’m here to tell you that creatine is way more than just a wellness trend.
Here’s the truth: creatine isn’t about bulking up. It’s actually one of the most researched supplements in the world, supported by more than 600 studies, and its benefits extend far beyond better workouts and stronger muscles (more on that below). And unlike many supplements that overpromise, creatine is safe, actually effective, and incredibly simple to add to your routine. In other words, it’s one of the easiest tools women can use to train smarter, feel more energized, and show up stronger in everyday life.
Benefits of Creatine for Women
- Boosts strength and performance to help with weight training, Pilates, and more.
- Supports muscle recovery, while potentially reducing muscle fatigue and soreness.
- Supports brain health, mood, focus, and memory.
- May support bone density, which is especially important for women as we age.
- Helps with stamina, not just for workouts, but for life.
What is Creatine, Actually?
Let’s simplify it: creatine is a naturally occurring compound that is already stored in your muscles and supplies energy to them. Your body naturally makes some, and you also get a little from foods like seafood and red meat. Supplementing with creatine helps top up your muscle stores for an extra boost.
This means you can push harder, recover faster, and even experience some serious cognitive benefits. But it’s important to keep in mind that creatine won’t make muscles magically appear or rid you of fatigue and soreness overnight. As I tell my clients, it’s always essential to incorporate regular exercise and self-care into a well-rounded routine.
The Best Creatine Supplements for Women
Credit: Amazon
With creatine, or any supplement, really, you want something clean, effective, and backed by studies. Thorne’s Creatine Powder delivers all that and more. It’s made with pure creatine monohydrate, which is the most researched form out there and exactly what we’re looking for. It’s unflavored and dissolves easily into your favorite iced coffee, protein shake, or even just water. I also love that it’s NSF Certified for Sport, so we can trust that what’s on the label is what we’re putting into our bodies. Plus, Thorne supplements are highly regarded, so it’s no surprise that this one topped our list.
Credit: Arrae
Most creatine supplements come in powder form, but let’s be real, sometimes we just don’t want to mix up a drink. That’s why I love Arrae’s Tone Gummies. Each berry-flavored gummy delivers an easy dose of creatine monohydrate and feels more like a treat than a supplement. I’ve been taking them for a few weeks, and while I’m usually skeptical of gummies, these have won me over. They deliver the same strength, energy, and recovery benefits as powders, plus extras like ginger root and probiotics for gut support — a true habit stack.
Credit: Amazon
Creatine doesn’t have to be expensive to be effective, and this powder proves it. It’s pure creatine monohydrate with no fillers and absolutely no frills. You’re getting the same research-backed, third-party tested benefits, at a fraction of the price. And I love that it’s micronized, meaning it dissolves more easily in water or other drinks without that gritty texture. Plus, this NSF-certified powder comes in both unflavored and flavored options, so you can keep it simple or add some flavor to your favorite bevvy.
Credit: Live Momentous
If you want a creatine that’s trusted by pro athletes and used by serious trainers, this one from Momentous is our top choice. It’s NSF Certified for Sport and Informed Sport certified, which means it’s been rigorously tested for quality and purity. And the formula is simple, clean, and effective: just pure creatine monohydrate to boost strength, support recovery, and give you the best performance possible. For weight training in the gym or taking heated Pilates classes, you seriously can’t go wrong.
How to Take Creatine (and What to Expect)
You should aim for 3–5 grams daily of creatine monohydrate—the form of creatine that is backed by the most research. Most commonly, you take it in powder form, mixed into a morning smoothie or post-class protein shake. But there are also gummy and capsule options. Consistency matters more than timing, so don’t stress about the exact window. But if you can take it before or after your workout, that’s ideal.
As for side effects: some people experience a bit of water retention, but it’s usually pretty temporary. Personally, after over one month of taking creatine, I’ve noticed more of a muscle fullness than bloat.
Creatine: It’s Not Just a Fitness Trend
Creatine isn’t just one of the most viral supplements on your For You Page; it’s also one of the most studied, safe, and effective supplements out there. And women have a lot to gain from it (pun intended!). From boosting strength to supporting energy and brain health, it’s a small daily habit that can really pay off.
For me, and many of my clients and friends, it’s been one of the simplest additions to our wellness routines. And I plan to keep the habit going! If you’ve been curious about creatine, consider this as your sign that it may actually be worth a try.
