TikTok Says Women Need Creatine, Science Has This To Say
(Hint: It's Not Bulking)
BEST CREATINE
Primal Creatine by Primal Harvest ★★★★★
For years, creatine was seen as a supplement just for bodybuilders.
But today, it’s the go-to for women who want to improve performance, energy, and recovery—period. Backed by decades of research, it’s one of the most effective (and most overlooked) tools in women’s wellness.
by Liz N. • April 29, 2025·• 4 min read
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But while the benefits for women are clear, the real challenge is navigating the noise:
- Which brands are clean and filler-free?
- Which formulas actually support women’s needs?
- And how do you know what’s worth taking?
This guide breaks it all down—without the fluff.
We’ll cover what creatine does, why it’s especially relevant for women 25+, and how to choose a product that supports your health, performance, and recovery—without unnecessary additives or outdated myths.
“There are few supplements I recommend across the board. Creatine is one of them.”
Says Dr. Stacy Sims, award-winning author and nutrition scientist
Creatine is a naturally occurring compound, made by your body and stored in your muscles, brain, and heart. It acts as a constant source of energy.
During strength training, sprinting, or even moments of mental fatigue, your body taps into these stores for fuel. Basically, more creatine in your muscles = performing harder for longer.
Here’s the catch: women naturally have about 70–80% lower creatine stores than men. That makes women more likely to benefit from supplementing with creatine—and the effects may actually be more noticeable in women than in men.
More reps. More sets. More strength. Creatine helps increase muscular power and performance, so whether you're weight training or climbing stairs, you’re able to do it with more intensity.
No, creatine doesn’t make you “bulky.” Instead, it supports lean muscle mass, helping you feel strong, toned, and energized.
Creatine supports brain energy metabolism, and research suggests that it may help to improve women’s moods during hormonal shifts or high-stress periods.
From menstrual cycles to menopause and postpartum, creatine helps replenish energy, support recovery, and may even aid in maintaining bone density.
Creatine may reduce perceived feelings of muscle soreness, helping you to recover faster from intense exercise.
Creatine is extensively studied (1000+ studies) , clinically backed, and widely recommended by experts for women. Creatine monohydrate has been researched for decades and shown to be safe for healthy individuals, even with long-term, daily use.
This scientist and health educator is known for her research on cellular health, longevity, and performance. She openly recommends supplementing with creatine to support brain and muscle health.
Great if: you want premium quality creatine with extra benefits, designed with women in mind.
WHY WE LOVE IT:
- Micronized creatine monohydrate for better absorption and easy mixing
- Added BCAAs supports lean muscle & recovery for women*
- No loading phase, no artificial additives
- Made in the USA
- Manufactured under strict GMP guidelines
- Smooth mixing
EDITOR’S NOTE:
This was the only creatine we found that’s thoughtfully formulated for women’s overall wellness—not just performance. Made in the USA, Primal Creatine combines clean, clinically supported creatine with added aminos to support recovery, energy, and everyday balance. It’s great if you’re easing back into movement, managing a busy lifestyle, or simply looking for a supplement that works with your body—without the pink tax.
OTHER CREATINES WE LOVE
- Female-focused brand
- With Creapure®
DISCLAIMER: This scientific research is for informational purposes only. The results reported may not necessarily occur in all individuals. Wellness Reviews provides this information as a service but does not endorse it. This information should not be read to recommend or endorse any specific products.
CITATIONS
[1] Peyravian N, Deo S, Daunert S, Jimenez JJ. The…Aspect of Male and Female Pattern Hair…. J Inflamm Res. 2020;13:879-881. Published 2020 Nov 10. doi:10.2147/JIR.S275785.
[2] Daniells, Stephen. “CRN Survey: 80% of Americans Are Now Using Dietary Supplements.” Nutraingredients, William Reed Ltd, 22 Oct. 2021, https://www.nutraingredients-usa.com/Article/2021/10/22/CRN-survey-80-of-Americans-are-now-using-dietary-supplements.
[3] Linus Pauling Institute Micronutrient Information Center, Biotin.
[1] Peyravian N, Deo S, Daunert S, Jimenez JJ. The…Aspect of Male and Female Pattern Hair…. J Inflamm Res. 2020;13:879-881. Published 2020 Nov 10. doi:10.2147/JIR.S275785.
[2] Daniells, Stephen. “CRN Survey: 80% of Americans Are Now Using Dietary Supplements.” Nutraingredients, William Reed Ltd, 22 Oct. 2021, https://www.nutraingredients-usa.com/Article/2021/10/22/CRN-survey-80-of-Americans-are-now-using-dietary-supplements.
[3] Linus Pauling Institute Micronutrient Information Center, Biotin.
Known for its safety and results, creatine is one of the few supplements that experts trust, with virtually no downsides.
Here’s the truth: creatine doesn’t make you puff up or pack on size. What it does do is increase the water content inside your muscles, which is actually a good thing. That extra hydration supports muscle repair, better performance, and visibly more toned definition.
Megsquats
Powerlifter, coach, and founder of Stronger By The Day, Megsquats has long been an advocate for strength training and breaking gender stereotypes in fitness - including the myth that creatine is just for men.
Old School Labs Creatine + BCAAs & Collagen
GREAT IF: you’re into the more ‘old school’ hardcore bodybuilding vibe
- Includes collagen and BCAAs
- Different flavor options
Women’s Best Creatine Powder
GREAT IF: You want to choose between capsules and powders
Optimum Nutrition Micronized Creatine
GREAT IF: you’re looking for a budget-friendly option without any extra benefits
- Budget-friendly
- Creatine monohydrate
- No extras
Thorne Creatine
GREAT IF: you’re a high-level athlete
- NSF Certified for Sport
- Ultra-pure, athletic-grade
- Used by pros and serious competitors
- Improved strength and performance was observed in women who took creatine daily in a 2021 study—regardless of fitness and training experience.
- Women may benefit more than men because we tend to have 70–80% lower creatine stores—meaning we may see greater benefits in energy, recovery, and lean muscle development.
- Positive effects on mood and fatigue reduction have been observed in emerging research— suggesting creatine may be extra beneficial during hormonal fluctuations such as PMS, postpartum, or perimenopause.
Today's most knowledgeable women in fitness, nutrition, and health science are not only recommending creatine—they're taking it themselves.
From elite coaches with decades of experience to PhD researchers who've studied its effects, leading women in wellness understand that creatine offers unique benefits that extend beyond the gym:
★★★★★ Paul S. Brewer 06.04.25
Verified Purchase
This one blends perfectly in my morning smoothie.
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