Creatine for women
What the clinical evidence shows for women, by use, with third-party-certified options.
A
Strength
Evidence grade: well established in clinical research. This reflects the weight of current clinical literature; not medical advice.
We aggregate third-party testing, certification, and clinical evidence. We do not run the tests ourselves.
Key Takeaways
- Grade A evidence for the primary use shown on this page: well established in clinical research.
- Creatine Monohydrate is the most-studied form across uses; check third-party certifications for quality assurance.
- Certified products are listed in a public third-party registry; we track when we checked.
- We do not run the tests. Attribution and dates are shown for every certification and published test.
Evidence by use
A
Strength
well established in clinical research
C
Menopause
emerging and mixed; promising but not settled
C
Cognition
emerging and mixed; promising but not settled
Certified picks
Certified products
Products listed in a public third-party certification registry. We do not run the tests.
Blue Star Nutraceuticals Blue Star Nutraceuticals Creatine Monohydrate (Canada)
No affiliate linkCore Med Science / OIAM Performance CREATINE MONOHYDRATE
No affiliate linkGarden of Life Garden of Life Sport Creatine Monohydrate + Probiotics Kosher 60 servings
No affiliate linkMegaFood Micronized Creatine Monohydrate Unflavored Powder
No affiliate linkPodium Nutrition PODIUM® CREATINE MONOHYDRATE, UNFLAVORED
No affiliate linkTRUE ATHLETE ® BY THE VITAMIN SHOPPE® TRUE ATHLETE® Kre-Alkalyn Buffered Creatine
No affiliate linkExpert stacks
What researchers and practitioners say
Each expert's stated dose and rationale, linked to their own words. Attribution only; no endorsement implied.
Peter Attia, MD
~5 g/day
muscle preservation + brain/cognitive performance, healthspan
peterattiamd.com ↗
Bryan Johnson (Blueprint)
~2.5 g/day (in Blueprint Longevity Mix + protein)
cellular energy / longevity
protocol.bryanjohnson.com ↗Sources
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) review
- Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (2021) review
- Creatine Supplementation: An Update (2021) review