What is creatine?  

Creatine is a naturally occurring compound composed of three amino acids: methionine, glycine, and arginine. About 95% of creatine is stored in muscle tissue and the remaining 5% in the brain and bones.

When you eat protein-rich foods that contain those amino acids, the body is able to synthesize some creatine from scratch. Not to mention, foods like red meat, fish, and poultry are natural sources of creatine. 

Creatine supplements provide a concentrated source of creatine with the goal of saturating your creatine stores. And it’s these supplemental doses of creatine that are linked to its array of health benefits.*

What to look for in a creatine supplement?

There are a few things to look out for when shopping for a creatine supplement. 

• An effective dose: An ideal dose of creatine for most people ranges from 5 to 10 grams a day (5 grams supports muscle health and 10 grams is better for brain and bone health).*
• Creatine monohydrate: Creatine comes in many forms (creatine hydrochloride, creatine nitrate, creatine malate, and so on). But creatine monohydrate is the most researched-backed one.  
• Form: Creatine supplements come in powders, capsules, and gummies. Powders (and some capsules) are the best way to reap the benefits.
• Third-party testing: As with any supplement, third-party testing helps ensure a pure and potent product. 

How we picked

Here’s the criteria we used to identify the top five for women:

• Contains creatine monohydrate
• Provides adjustable dosing options to help you easily reach 5 to 10 grams a day 
• Has been third-party tested: 
• Offers bonus ingredients to support muscle health, recovery, performance, and cognition
• Excludes creatine gummies