The best creatine for women is the same as for men: plain creatine monohydrate, 3–5 g a day, from a product whose testing you can check. My pick for most women is Optimum Nutrition Micronized Creatine (Informed Choice certified, about 23¢ a day). Thorne and Momentous are the NSF Certified for Sport options, and over 40
The best creatine for most people is Optimum Nutrition Micronized Creatine Monohydrate: 5 g of plain creatine monohydrate per scoop, listed as certified in the Informed Choice register, for about 23¢ a day. Thorne is the best-verified (NSF Certified for Sport) at about twice the price, and Momentous is the pick if you want Creapure, the
Creatine before or after a workout? Five studies found similar gains either way, with a slight lean to after. Why daily use matters more than timing.
Does creatine cause hair loss? The myth comes from one 2009 DHT study. A 2025 trial measuring hair found no effect at 5 g a day. What is still unknown.
Does creatine make you gain weight? Usually 1-3 kg in the loading week, mostly water in muscle, not fat. Why it happens, whether it lasts and how to limit it.
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