Creatine... not just for gym bros! Think of it as brain fuel: research shows it helps support energy, focus, and mental clarity. No wonder it’s trending – especially creatine for women looking for an easy way to stay sharp and feel on top of things.
Your body makes creatine naturally, but levels can dip as we age. The good news? It’s one of the most studied, well-absorbed, and easy-to-take supplements out there.
Our naturopath Rebecca breaks down what it is, why it matters, and how to choose the best creatine supplements for you.
- Benefits of creatine
- What is creatine & how does it work?
- For brain health & aging
- Creatine in the diet
- Best micronised creatine
- Best clean creatine
- Best creatine gummies
- Best creatine for women
- Support natural creatine production
- FAQ – all your creatine questions answered
Benefits of creatine
Studies show creatines supports...
- Focus and clarity
- Physical energy
- Natural brain cell growth
- Muscle growth
My naturopath tip: Always on the go, or low on sleep? Studies show creatine can be a great helper. Steer clear of coffee around the time you take it, as caffeine can interfere with its benefits.
What is creatine & how does it work?
Creatine is something your body naturally makes to help keep your energy topped up - powering both your brain and body. Think of it like your own little boost that helps you feel sharp and energised.
(Nerd version: it helps regenerate ATP in your cells, especially in the muscles and brain.)
For brain health & aging
Creatine supports neurogenesis — your brain’s natural cell renewal process. This becomes especially important as we age. It’s known for supporting mental clarity and energy, making it a valuable daily support. Plus, it helps maintain muscle mass, which is key for strong bones and weight management as you age.
Creatine in the diet
Your body creates creatine from protein – mostly found in meat and fish. But as we get older, it naturally makes less, so a supplement is a simple way to keep your levels topped up. Prefer to get creatine aminos from your diet? Protein powder can help provide what your body needs to make it.
Best micronised creatine: NOW Foods Micronized Creatine Monohydrate Powder
- Top ups muscle and brain energy where it’s needed most
- Micronised - mixes easily without clumping
- Good value for money
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Best clean creatine: Matakana Superfoods Creatine Monohydrate
- Supports both physical performance and mental focus
- Vegan-friendly and batch-tested for heavy metals
- Aotearoa brand with a clean, simple approach
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Best creatine gummies: SUP Creatine High Performance Gummies
- Tasty gummies that make creatine easy (& delicious) to take
- Each serve delivers 3g of creatine for daily energy support
- Great for busy days when you want to stay sharp and active
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Best creatine for women: Eve Wellness Workout with Me
- Made for women — supports energy, focus and endurance
- Caffeine-free with 5g creatine per serve
- Berry-flavoured and gentle on the gut
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Support natural creatine production: Mitchells Nutrition Bone Broth Protein Powder – Real Strawberry
- Supplies your body with natural aminos to make creatine
- 25g of collagen in every scoop, for healthy glowing skin as you age
- Trending bestseller, available in a delicious strawberry flavour
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FAQ - all your creatine questions answered
Q1: What is the best type of creatine for women?
Creatine monohydrate is the most widely studied and commonly used form. Micronised versions are available too — they tend to mix easily and may be gentler on digestion.
Q2: Is creatine safe for women?
Yes — when used as directed, creatine is considered safe and well-tolerated.
Q3: Is creatine suitable for vegetarians and vegans?
It can be a good pick for plant-based lifestyles, as dietary creatine mainly comes from animal sources. Most supplements are vegan-friendly — always check the label to be sure.
Q4: What is the best time to take creatine?
Anytime works, but morning is a practical option — especially to support daily energy. Mix it with water, or into a smoothie.
Q5: Do I need to load creatine or can I take it daily?
You can simply take 3–5 grams daily. A loading phase is optional — some people use it for a quicker start, but it’s not essential.
Q6: Is creatine well absorbed by the body?
Yes — because creatine is naturally made in the body, it’s generally well recognised and absorbed. Research also shows that creatine supplements cross into the brain, ideal if you're looking to support clarity and focus.
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