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7 Best Pre-Workout Supplements for Women 2023

Markita Lewis

Updated on - Written by
Medically reviewed by Kimberly Langdon, MD

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Powher Pre- Workout for Women


  • Vegan-friendly supplement
  • Product developed with the expertise of registered dietitians
  • Low caffeine pre-workout supplement

Transparent Labs Stim-Free Pre-Workout

Transparent Labs PreSeries STIM-FREE Pre-Workout

  • Stimulant-free supplement
  • Designed to increase nitric oxide in muscles
  • Products are third-party tested with certificates on website

Transparent Labs Lean

Transparent Labs Lean Pre Workout

  • Formula focused on fat-burning
  • Has thyroid-supporting ingredients
  • Vegan-friendly product with vegan BCAAs

Many women are turning to exercise and fitness as a way to feel strong and empowered, or to simply take control of their health. 

We all know that the gym isn’t just for men, and the supplements to support exercise performance aren’t either.

Sometimes you need a little extra boost to get you through your workout, and that’s where pre-workout fits in.

If you take a look at the number of pre-workout supplements available on the market, it can be difficult to figure out what’s the best one to choose.

We’ve come up with a list of the best pre-workout supplements for women to help them achieve their fitness goals. Check out our favorites below.

What Is A Pre-Workout Supplement?

A pre-workout supplement is a supplement used to help boost your exercise performance so you can meet your fitness goals. Pre-workout supplements are typically in powdered form but Transparent Labs are also available as capsules, chews, and ready-to-drink beverages.

Best Pre-Workout Supplements for Women on the market in (May. 2023)

Why Is Pre-workout Essential?

Pre-workouts are essential for women who want to get the most efficiency out of their workouts.

Not only can they help you get some of the energy you need to start your workout, but pre-workout can help you reach personal milestones during your workout.

People find that pre-workouts help their mood, muscle pumps, exercise endurance, and power during workouts.

Many women can benefit from taking a pre-workout supplement while exercising, so why not work smarter instead of harder?

7 Best Pre-Workout Supplements In 2023


Why settle for unrealistic promises when you can get real results? Powher Pre-Workout is an excellent pre-workout to consider because they are designed to work in sync with women’s bodies.

  • Vegan-friendly formula
  • Product developed with the expertise of registered dietitians
  • Low caffeine pre-workout supplement
  • Return policy only available for bulk purchase
  • No third-party testing for sports safety

Powher is a premium fitness supplement company that is dedicated to creating supplements specifically designed for women. With the help of expert registered dietitians, their goal is to create products that help women to perform, achieve, and realize their fitness ambitions.

Powher Pre-Workout claims to improve exercise performance, support greater energy levels & endurance, aid mental clarity & alertness, and help decrease tiredness & fatigue.

A unique feature of Powher Pre-Workout is its low stimulant system. Each serving of Powher Pre-Workout contains only 100 mg of caffeine from green coffee beans and the ingredient EnXtra to enhance[1] the effectiveness of the caffeine.

This pre-workout contains ingredients that may also help increase maximum oxygen consumption capacity and nitric oxide production.

Powher also uses several standardized ingredients so that you can feel confident that you’ll get the same concentration of active compounds in every bottle.

A single bottle of Powher Pre-Workout costs $45 and provides 25 single-scoop servings. You can also choose to purchase Powher in bulk.

A 90-day return policy is only available if you purchase the “Ultimate Powher Up Pack” that gives you 3 bottles of Powher Up pre-workout and a free bottle. 

Transparent Labs PreSeries STIM-FREE Pre-Workout

Sometimes we all need a caffeine break. PreSeries STIM-Free Pre-Workout is designed to be the most exceptional stimulant-free pre-workout supplement on the market.

  • Stimulant-free supplement
  • Designed to increase nitric oxide to muscles
  • Products are third-party tested with certificates on their website
  • Free of dyes, unnecessary fillers, and harmful additives
  • A large scoop of product needed per serving

Transparent Labs is a supplement company that puts transparency at its forefront. Not only are they transparent about their labeling, but Transparent Labs is also open about their supplement claims and the research behind their ingredients.

The biggest benefit of PreSeries STIM-Free is that it is a caffeine-free pre-workout. It is a great option for women who are sensitive to caffeine or want to cycle off a stimulant-containing pre-workout.

This supplement can be used for athletes at all levels of fitness and is appropriate for athletes and bodybuilders who do high-intensity exercise.

PreSeries STIM-Free contains citrulline malate, beta-alanine, betaine, and taurine at doses clinically studied to be effective for performance.

Together, the ingredients of PreSeries STIM-Free are meant to increase nitric oxide to the muscles, enhance focus and endurance, and help you gain lean muscle mass.

A 30-serving tub is available for $49, with discounts available if you choose to buy in bulk. 

PreSeries STIM-Free is available in 6 flavors, which you can mix and match if you buy multiple tubs at once.

Purchases can be refunded within 90 days of the item’s purchase, as long as the supplement is in its original packaging and not completely used.

Transparent Labs PreSeries LEAN Pre-Workout

Transparent Labs Lean

You deserve to know exactly what’s in your pre-workout. PreSeries Lean by Transparent Labs takes out the label guesswork with a formula to help target excess fat.

  • Formula focused on fat-burning
  • Has thyroid supporting ingredients
  • Vegan-friendly product with vegan BCAAs
  • The product is third-party tested with certificates available
  • Consumers complain of bad taste

If you’re looking for a high-quality pre-workout to support fat-burning, check out the PreSeries LEAN pre-workout from Transparent Labs.

PreSeries LEAN Designed to support fat-burning and a healthy thyroid while preventing lean muscle loss.

The key ingredients in PreSeries LEAN include citrulline malate, beta-alanine, betaine, and fermented vegan BCAAs.

PreSeries LEAN also contains a moderate dose of caffeine, theobromine, and Infinergy™ dicaffeine malate to provide a longer-lasting increase in mental performance and thermogenesis (fat-burning) without the crash.

True to its name, Transparent Labs have certificates of composition and analysis available for all of their products. This is one of the reasons why their products are so highly trusted.

A 30-serving tub of PreSeries LEAN  costs $49, with discounts available if you choose to buy in bulk. 

PreSeries LEAN also offers variety by being available in 6 different flavors.

Purchases can be refunded within 90 days of the item’s purchase, as long as the supplement is not completely used and in its original packaging.

Pre-Kaged Pre-Workout – Kaged Muscle

Pre Kaged Pre-Workout

A good premium pre-workout shows that they’re worth the price tag. Pre-Kaged can be trusted by athletes of all kinds because of their third-party testing and use of high-quality & patented ingredients.

  • Informed Choice for Sport certified
  • Uses patented and standardized ingredients
  • Vegan-friendly
  • Large scoop size
  • Fewer servings per container compared to competitors

Kaged Muscle is a brand that provides ultra-premium sports nutrition supplements to health and fitness enthusiasts of all levels.

Its mission is to deliver scientifically-backed products that contain high-quality ingredients and utilize innovative technologies, while still being affordable.

Pre-Kaged stands out from other pre-workout supplements by prioritizing patented ingredients in its formula.

It also contains several blends including a Pro-Pump ™ blend, Muscle Fuel Matrix, Anabolic Activator, Strength & Power Matrix, Hydrate & Defend blend, and a SPECTRA ™ Total ORAC Blend.

Not only is Pre-Kaged third-party tested, but it also has an Informed Choice for Sport certification. This means that this pre-workout is guaranteed to be free of banned substances.

You can purchase Pre-Kaged in 7 different flavors, and does not contain added sugars, artificial colors, or artificial flavors.

A drawback to Pre-Kaged is that a tub of this pre-workout only contains 20 servings. At $39.99 per bottle, it is more expensive per serving and will require you to make more frequent purchases.

Pre-Kaged is available through the brand’s website and several commercial retailers. Purchases made through the Kaged Muscle website have a 30-day return policy.

Pre Lab Pro

Pre-Lab Pro

Pre Lab Pro uses smart combinations of ingredients to enhance nitric oxide production, smart energy stimulation, and homeostasis during training. This pre-workout should be considered for women looking to take their workout to the next level.

  • Uses standardized and patented ingredients in its formula
  • Increases nitric oxide production
  • Offers 30-day money-back guarantee
  • Reports testing for banned substances
  • Cost per serving is very expensive

Pre Lab Pro comes from Opti-Nutra, the company that also produces the line of Performance Lab SPORT products. This pre-workout has taken the place of Performance Lab SPORT Pre and kicks things up to the next level.

Pre Lab Pro states that it is a next-gen pre-workout formula to deliver next-level results for people in all types of exercise training programs.

Its formula is designed to be all-around ergogenic, provide nootropic-enhanced stimulation, support homeostasis, and promote overall health and balance.

A major benefit to Pre Lab Pro is that it contains Rednite ® beetroot powder and Setria ® Performance Blend to significantly increase nitric oxide production to boost performance.

This pre-workout only contains a moderate 80 mg of caffeine, with ingredients to support energy production and counteract side effects from caffeine overstimulation.

Pre-Lab Pro is a somewhat pricey pre-workout. A one-month supply of Pre Lab Pro costs $59.99 for 20 servings. A discount is only available if you purchase a 3-month supply, which gives you a bonus canister for free.

If you’re not satisfied with your results, Pre Lab Pro offers a 30-day money-back guarantee.

Alani Nu Pre-Workout

Alani Nu Pre-Workout combines simplicity and taste in one product. With 11 delicious flavors available, Alani Nu is a pre-workout that women can look forward to drinking.

  • Vegan-friendly formula
  • Available in 11 fun and unique flavors
  • Tested for banned substances
  • The product is manufactured in the USA
  • Contains artificial sweeteners
  • Is not third-party tested

Alani Nu is a nutrition supplement company owned by fitness entrepreneur Instagram influencer Katy Hearn and her husband. Their goal is to help their active people find their inner strength with delicious-tasting supplements.

Alani Nu Pre-Workout is designed with only the necessary ingredients and no fillers. Its main ingredients are L-citrulline malate, beta-alanine, L-tyrosine, caffeine, and L-theanine. That’s it.

This is great for women who want a simple product and don’t want to look up a laundry list of ingredients in their pre-workout.

Alani Nu Pre-workout claims to help improve your energy, endurance, and pumps.

In addition to sticking to industry standards for supplement manufacturing, Alani Nu tests their products for banned substances.

Alani Nu is considered one of the best-tasting pre-workouts and has 11 unique flavors to choose from including Aloha Pineapple, Rainbow Candy, and Cosmic Stardust.

A 30-day supply of Alani Nu Pre-Workout costs $39.99, with a 5% discount on subscriptions. It is available on the brand’s website and at some major retailers.

Purchases from the Alani Nu website have a 30-day money-back guarantee return policy.

Cellucor C4 Original Pre-Workout

Cellulor C4 Original Pre-Workout

Cellucor C4 Original is a best-selling pre-workout that can meet the needs of all active people without breaking the bank. Its solid reputation lets you know that you can trust this pre-workout to do its job.

  • Affordable pre-workout supplement
  • Wide product line to address different needs
  • Good customer service
  • Has a proprietary blend of some ingredients

Cellucor is known as America’s #1 best-selling pre-workout brand and has a solid reputation. Cellucor has great variety in their pre-workout products, including ready-to-drink and C4 Sport, which is NSF Certified for Sport.

Cellucor C4 Original pre-workout claims to help advance energy, endurance, focus, and pumps. It is formulated to work for people at any stage of their fitness journey.

The major ingredients in Cellucor C4 Original are caffeine, CarnoSyn ® beta-alanine, and NO3-T® creatine nitrate.

C4 also has a proprietary Explosive Energy Blend to keep you energized during your workout.

Cellucor C4 is available as a 30-serving container for $29.99 or a 60-serving container for $49.99. You can subscribe to the Cellucor website and save an additional 20% on your purchase.

Cellucor products purchased from the product website have a 30-day full money-back guarantee. This brand is reported to have excellent customer service to meet customer needs.

How To Choose The Best Pre-Workout Supplements? 

There are hundreds of pre-workout supplements available to purchase, which can decide to try a pre-workout difficult.

We’ve taken the time to evaluate some of the top pre-workout supplements on the market, but we believe that you should be empowered with the knowledge necessary to make your own decisions.

Here are some factors that you should consider when choosing a high-quality pre-workout supplement.


When choosing a pre-workout, look for ingredients that promote blood flow, focus, energy levels, and muscle growth. Here are some of the most popular ingredients we look for in pre-workouts.


Caffeine is a powerhouse in pre-workouts by being clinically shown[2] to improve mood, energy, focus and attention, and exercise function.

Citrulline malate

Citrulline malate enhances nitric oxide production and helps increase blood flow to the muscles. It may be effective in enhancing exercise performance[3] and improving muscle recovery during exercise.


Beta-alanine increases muscle carnosine[4] concentrations improve exercise performance and help slow down neuromuscular fatigue.

Beetroot extract

Beetroot is a natural source of nitrates, which is needed for the production of nitric oxide. Nitric oxide promotes vasodilation and blood flow, and studies find it may enhance performance[5] during high-intensity exercise.


Branched-chain amino acids support physical performance[6], increase protein synthesis and muscle growth, increase energy expenditure, helps regulate blood sugar control, and improve executive function during endurance exercise.

B Vitamins

The B vitamins are essential[7] for metabolism, oxygen transport, neurotransmitter production, and preventing nutrient deficiency-related mental and muscle fatigue.


Creatine is an ergogenic aid[8] that may enhance muscle recovery, fat burning, injury prevention, reduce the severity and duration of injuries, and help active people tolerate heavy training loads.


Tyrosine is an amino acid precursor to dopamine and norepinephrine and may help improve cognitive performance[9] and mood during stress.


Taurine is an amino acid that has anti-inflammatory effects that can help with the regulation of fat and glucose metabolism[10] and improve endurance performance[11].

Avoid supplements that contain artificial ingredients and ingredients with known significant side effects.

Third-Party Testing

When you’re choosing a pre-workout supplement, you should look for products that have been independently tested by third-party labs.

If you are an athlete looking for a supplement, you should look for tested supplements that do not have any banned substances.

The NSF for Sport or Informed-Choice for Sport certifications is two of the major third-party testing organizations to confirm that products are free of banned substances.

Trusted Brand

Not all pre-workout supplements are of the same quality. To ensure you’re getting a product that works well has tested ingredients, and has good customer service, you should look for well-known brands.

Brands to trust should have easy-to-reach Customer Service and FAQs to address questions about their products.

There should be a level of transparency not only about their products and ingredients but about the company behind the product.

Look for pre-workouts brands that have high customer ratings across multiple platforms, not just their website. 

Benefits Of Pre-workout

Pre-workouts provide three major benefits to support workout performance.

Increases Muscle Endurance

Pre-workout supplements typically contain several ingredients that support muscle endurance through either nitric oxide production, reducing muscular inflammation, or enhancing muscle recovery.

Increase Anaerobic Power

Pre-workout supplements may help increase power and strength performance during workouts. A 2016 study[12] found that a pre-work significantly increased anaerobic peak and power compared to a placebo.

Supports Mood During Workouts

Many pre-workout supplements contain ingredients like L-theanine, L-tyrosine, B vitamins, and caffeine, which are shown in studies to improve mood and cognitive function during stress and exercise.

How To Use Pre-workout Supplements

If you want to get the most out of your pre-workout, you should follow these tips for using them the right way.

As a general rule, research says you should take your pre-workout 30-60 minutes[13] before you start exercising for best results.

Specific pre-workouts will have instructions on their labels for when you should take their pre-workout, so be sure to carefully read the product’s label.

Pre-workout supplements are generally safe to take on an empty stomach or with food.

Taking pre-workout supplements on an empty stomach may increase the likelihood of feeling nausea or other caffeine-related side effects.

If taken with food, it may take somewhat longer to feel the effects of the pre-workout.

Most pre-workouts should only be taken once per day, especially stimulant-containing pre-workouts. Check with the product’s website and a professional before taking more than the recommended daily dose.

Do not use stimulant-containing pre-workout supplements with other stimulants. If you do, it is easy to exceed the daily recommended limit of caffeine, which is 400 mg/day and experience negative side effects.

No matter what kind of pre-workout you use, be sure to drink a lot of water before, during, and after workouts.

Not all pre-workouts should be taken continuously. Some pre-workouts need to be cycled to remain effective.

This helps your body not gain tolerance to the caffeine intake so it can continue to feel effective. You can cycle to non-stimulant pre-workouts during this time

Cycle off stimulant-containing pre-workout every 6-8 weeks and give yourself a  2-week “rest period.” 

If you’re unsure whether your pre-workout has a stimulant, check the ingredient list for common stimulants like caffeine, caffeine anhydrous yohimbine, and green tea extract.

Final Thought

Women deserve to have sports supplements that are tailored to meet their needs, no matter what kind of exercise they choose to do.

The supplements on our list are either designed specifically for women or are formulated to support both men and women in their fitness goals.

If you’re thinking about adding a pre-workout to your regular exercise routine, it may be worth giving one of our rated pre-workouts a try.

Frequently Asked Questions

Can women take pre-workout?

Pre-workouts are safe for women to take to enhance their exercise performance and fitness. Avoid if you are pregnant, nursing, or under 18.

Is it safe to take pre-workout every day?

It is safe for healthy adults to regularly take pre-workout supplements, but stimulant-containing pre-workouts should be cycled every 6-8 weeks. Speak with your doctor before taking pre-workout if you have any medical conditions or take medications.

Is pre-workout banned for athletic competitions?

Pre-workouts may be banned by certain sports organizations if they contain certain banned ingredients. Athletes should first speak with their coach and sports governing body about pre-workouts, and only choose pre-workouts that are third-party tested

Does pre-workout make you lose weight?

Pre-workout alone cannot make you lose weight. They are a support to regular exercise and a healthy diet

Does pre-workout really make a difference?

Pre-workouts can help improve muscle endurance, anaerobic power, and mood during workouts

+ 13 sources

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Markita Lewis

Written by:

Markita Lewis, MS, RD

Medically reviewed by:

Kimberly Langdon

Markita Lewis, MS, RD is a registered dietitian and a freelance health and wellness writer practicing in the Los Angeles area. As a clinician, Markita has several years of experience working with adult and pediatric patients in inpatient and outpatient settings. Markita has also conducted research in areas including diverticulosis, age-related macular degeneration, and cultural eating patterns.

Medically reviewed by:

Kimberly Langdon

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