Once known mainly in bodybuilding circles, creatine supplements are now gaining traction among women looking to optimise their workouts, boost recovery, and support overall muscle health. But what is it, and why the growing interest? Isn’t it just about getting swole? Maybe not.
In my lifelong quest to build lean muscle and improve longevity, I’ve done a deep dive so you don’t have to.
Disclaimer: Before starting any new supplement regimen, we recommend speaking to a medical professional about whether it’s right for you. Once you’ve been given the all-clear, read on. Got it? Fab.
What is creatine?
Creatine is a compound derived from amino acids naturally produced by your body. It supplies energy to your skeletal muscles to help them contract. Muscle contractions—both concentric and eccentric— are what build strength. So, whether you’re lugging heavy grocery bags or going for a PB squat in the gym, creatine is powering those movements.
According to the Cleveland Clinic, about half of your body’s creatine supply (1–2 grams/day) comes from your diet, especially protein-rich foods such as:
- Red meat (pork, veal and beef)
- Seafood (fish and shellfish)
- Animal milk (cow, goat and sheep milk)
Your body produces the other half in your liver, kidneys and pancreas. About 95 per cent of creatine is delivered to your skeletal muscles for use during physical activity, while the rest supports your heart, brain and other tissues.
Should I take creatine?
If you’re an active athlete, creatine can be a powerful addition to your routine. Oral creatine has been linked to improved strength, performance, muscle mass, and even reduced injury risk, as it helps prevent dehydration and muscle cramps.
More recently, studies show creatine monohydrate may benefit women across all life stages. A 2021 study published in Nutrients titled Creatine Supplementation in Women’s Health: A Lifespan Perspective, found that women naturally have 70–80% lower creatine stores than men. Supplementing before menopause can enhance strength and performance, and may reduce premenstrual symptoms during the high-estrogen luteal phase. Post-menopause, creatine has been linked to modest improvements in strength, muscle mass, and functional performance.
What do the experts say?
New Zealand nutritionist Claire Turnbull from Mission Nutrition recommends those starting creatine maintain a consistent daily dose of 3–5g per day. And don’t be discouraged if the effects aren’t instant:
“It can take a good few weeks to notice any difference, as it takes about four weeks to reach peak saturation of the muscles. Some prefer it pre-workout for energy, while others take it post-workout for recovery. The most important thing is consistency—taking it daily is key to seeing benefits,” she says.
“Creatine is a simple, safe, and effective supplement that can support strength, energy, recovery, and possibly even bone and brain health. But like all supplements, it isn’t a ‘magic bullet’. The bigger picture—how you eat, how much you sleep, your training, and how you manage stress—all matter too.”
If you’re active and looking to elevate your performance or recovery, creatine monohydrate supplementation is a science-backed addition to your regimen. Here are some of the best supplements to try now:
The best creatine supplements in NZ
2025’s TOP CREATINE SUPPLEMENTS
- Vitality of the Gods – Creatine Monohydrate Powder, $49.76, Hercules (here’s why)
- Thorne Creatine, $74.15, iHerb (here’s why)
- Optimum Nutrition Micronized Creatine, $34.90, Elite Supplements (here’s why)
01
Vitality of the Gods – Creatine Monohydrate Powder
$49.76 at Hercules
Well, if it’s good enough for the gods! This pharmaceutical-grade powder delivers 100% pure creatine with no fillers, flavours or nonsense. Just mix into water, juice or your protein shake.
Each 3g serve delivers micronised 200-mesh creatine: a highly absorbable form that supports intramuscular creatine stores and helps regenerate ATP, your body’s primary energy source for high-intensity movements.
If previous chalky powders put you off, this one is 99% sugar-free and naturally sweetened with Thaumatin. With under 12 calories per serve, it fuels your fire without feeding fat storage.
Hot tip: Use code CREATINEBH15 for 15% off at checkout. (One-time purchase, valid only for creatine, one product only.)
“Perfect serving size and price. Will be my only source of creatine and pre-workout from now on.”
Five-star review on Hercules.com.au
Size: 300g
Key features:
- Supports muscle strength and power output
- Increases energy for high-intensity training
- Promotes lean muscle growth and performance
- Assists ATP regeneration for short bursts
- No fillers or artificial sweeteners
- 99% sugar-free and low in calories
Available at:
- $49.76 from Hercules
02
Thorne Creatine
$74.15 at iHerb
This pharmaceutical-grade, micronised creatine monohydrate offers 5g per scoop and is NSF Certified for Sport—trusted by elite athletes and tested for over 200 banned substances.
It’s unflavoured, odourless, gluten- and dairy-free, and free from artificial additives, so it blends seamlessly into your daily routine.
“I started taking Thorne Creatine (along with collagen hydrolysate) about two weeks ago in a smoothie (blends well & can’t taste it) and already find my muscles appear fuller and my skin consequently tighter.”
Five-star review on iHerb
Sizes: 450g
Key features:
- Unflavoured, odourless, and colourless
- Gluten-free, dairy-free, and keto-friendly
- 90 servings per container
- Third-party tested for purity and accuracy
Available at:
- $74.15 from iHerb
03
Optimum Nutrition Micronized Creatine
$34.90 at Elite Supplements
This high-performance supplement delivers 5g of pure creatine monohydrate per serving. Its micronised formula dissolves easily, so no gritty texture in your shakes.
Size: 300g
Key features:
- Supports muscle growth and performance
- 5g of 100% pure creatine per serving
- Micronised for better solubility
- No fillers or additives
- Unflavoured and versatile
Available at:
- $37.99 at Chemist Warehouse
- $39.95 at NZ Muscle
04
Switch Nutrition Creatine Monohydrate
$57.90 at Elite Supplements
This ultra-pure, micronised formula is designed for maximum absorption and smooth mixing. Prefer a little flavour? Try Mango Passionfruit or Raspberry.
Size: 500g
“Absolutely love this product, I like mixing it with my pre-workout and just LOVE.”
Five-star review on Elite Supplements
Key features:
- 100% pure micronised creatine monohydrate
- Gluten-free and vegan-friendly
- Ultra-mixable powder
- No fillers or artificial ingredients
Available at:
- $59 from Sprint Fit
Do creatine gummies work?
There are loads of creatine supplements on the market, but the latest trend? Creatine gummies: a daily dose of creatine in lolly form. Sounds great, right?
Well, maybe not. If it seems too good to be true, it usually is., Author and personal trainer James Smith raised concerns in a recent YouTube video over the effectiveness of creatine gummies, particularly in terms of creatine content. Popular supplement brand Push has even had to pause production while its creatine levels are being investigated.
Apologies to those who may have just been munching on overpriced lollies.
Does creatine cause back hair?
You might have heard a few hairy-backed rumours flying around – but rest assured, they have no basis in fact. While creatine can lead to an increase in DHT levels in some individuals, which is a hormone associated with hair loss, the link between creatine and hair loss is not definitively established. There is no scientific evidence to support the idea that creatine causes increased hair growth elsewhere on the body.
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