Creatine is a hot topic in the supplement world, and for a good reason. This supplement has been shown to boost exercise performance, build muscle, and improve brain function.
But does creatine for women also work? Will they experience these benefits?
The answer is a resounding yes!
Creatine is just as effective for women as it is for men, helping to reduce fatigue during intense exercise, improve recovery times, and speed up muscular development.
To experience the full effect of these benefits, you need to take the right kind of creatine supplement – ideally, a high-quality product backed by many positive reviews.
Of course, it’s not always easy to find the best supplements on your own. For that reason, we’re presenting 11 of the best creatine supplements for women, which we’ve carefully selected after evaluating dozens of alternatives.
The 11 Best Creatine Supplements for Women: Powder & Pills
After thoroughly researching and reviewing the many options currently on the market, we’ve put together what we believe to be the best 11 creatine supplements for women.
We recommend checking them all out on your own and then making your decision from there.
1. Huge Creatine Monohydrate Powder
It took a lot of time and effort to assess so many different creatine supplements, but we’re proud to say that Huge Creatine Monohydrate powder is by far the best creatine supplement for women.
It’s produced by Huge Supplements, which is known for its high-quality, transparency, and dedication to creating potently effective supplements.
Huge Creatine Monohydrate uses a highly effective form of creatine clinically proven to be more effective and safer than any other variety. You’ll ingest the clinically backed dosage of 5 grams of creatine monohydrate per serving.
This is considered to be the optimal dosage for female athletes to maintain their creatine saturation levels. For women who dislike taking powder, Huge also offers a capsulated alternative. You can simply mix it with water or milk to create an easily-consumed drink before or after your workouts.
The powdered version comes in two delicious flavors, but you can also order an unflavored variety if you prefer to mix your creatine with other supplements. Both forms are equally effective; it all comes down to what you like.
Best of all, Huge Creatine Monohydrate is backed and supported by hundreds of satisfied customer reviews. It currently has a 4.9 average rating out of 5; this shows how effective it is in the real world and speaks to the quality of the product.
All in all, it’s the best choice if you want a highly effective creatine supplement for women. You won’t be disappointed by this product!
If you want to learn more about Huge Creatine Monohydrate or to order the supplement, you can head to the following links:
- Click here to view Huge Creatine Monohydrate Powder
- Click here to view Huge Creatine Monohydrate Pills
2. Thorne Creatine Monohydrate
This product is produced by Thorne, which is a company known for its science-based approach to supplement development. All of its products go through a long and rigorous testing process to ensure maximum quality and effectiveness.
Thorne Creatine Monohydrate is a simple and straightforward product that provides 5 grams of creatine monohydrate per serving. This is the optimal dosage for female athletes, according to the latest research. The product is also free of fillers, artificial colors, and other unwanted additives.
Thorne Creatine Monohydrate is also backed by an NSF Certificate of Analysis from an independent testing facility. This ensures that the product meets all label claims and is free of contaminants. You can buy this product from their official website or on Amazon at a $2 discount.
3. Naked Creatine
Naked Nutrition takes a bare-bones approach to all of its supplements, preferring to rely on active, research-backed ingredients rather than fillers, additives, or other unwanted extras. The same perspective applies to its Naked Creatine. Naked Creatine only contains one ingredient: creatine monohydrate.
Each serving provides 5 grams of the compound, which is pretty standard for all-natural, science-backed creatine monohydrate supplements. The product is also free of any artificial sweeteners, flavors, or colors. Naked Creatine is also one of the most affordable products on the market, especially when you consider its high quality.
A single tub contains 200 servings and retails for $51.99. While this may seem like a significant upfront cost, it works out to just over 20 cents per serving, which is an incredible value. You can go to the official Naked Nutrition website to learn more about Naked Creatine or place an order. The product is also available on Amazon in a smaller 100-serving container.
4. Optimum Nutrition Creatine Powder
Optimum Nutrition is one of the world’s most well-known and respected supplement companies. It has a huge product catalog, and its products are sold in over 80 countries. Optimum Nutrition’s Creatine Powder is one of its most popular products.
This product provides 5 grams of micronized creatine monohydrate per serving, which is theoretically easier to digest. It’s also flavorless, which means that you can mix it with any beverage without affecting the taste. Optimum Nutrition’s Creatine Powder is also micronized, which makes it easier for your body to absorb.
To learn more about Optimum Nutrition’s Creatine Powder or to place an order, you can visit the official Optimum Nutrition website. The product is available on Amazon but only in 60 and 120-serving-size containers. For a larger container, it’s best to buy directly from the manufacturer.
5. Nutricost Creatine
Nutricost’s approach to supplements treats them like an added part of a healthy, nutritional lifestyle. The brand emphasizes the medical benefits of vitamins and other supplements while producing high-quality sports and athletic supplements such as Nutricost Creatine.
This product comes in both capsule and powder form and provides 5 grams of creatine monohydrate per serving. The capsules are easy to take, whereas the powder can be mixed with any beverage and comes in two delicious flavors—fruit punch and blue raspberry. There is also an unflavored variety for anyone opposed to additives.
To learn more about Nutricost Creatine or to place an order, you can visit the official Nutricost website. The product is also available on Amazon but only in 500g containers. For a more significant 1kg container, it’s best to buy directly from the manufacturer.
6. Animal Creatine Chews
Talk to most athletes, and they’ll fall into one of two camps—those who prefer powdered supplements and capsules. Animal Pak has turned that dilemma on its head by introducing chewable creatine gummy tablets.
These are excellent alternatives for athletes who have trouble swallowing capsules or don’t like the powder taste. Animal Creatine Chews are also convenient because they don’t require any mixing or preparation. You can pop a few in your mouth before or after your workout and wash them down with water.
Each tablet provides 1.25 grams of creatine monohydrate, but the company’s recommended serving is four tablets. The product is also available on Amazon but only in the fruit punch flavor. For grape tablets, you’ll have to order from Animal Pak directly.
7. BulkSupplements Creatine Monohydrate
BulkSupplements is a company that specializes in producing high-quality, affordable supplements in bulk quantities. Its Creatine Monohydrate is one of its best-selling products, and it’s easy to see why. This product is incredibly pure, containing nothing but micronized creatine monohydrate. Each serving provides 5 grams of the compound.
BulkSupplements also tests all its products in an independent, FDA-registered laboratory to ensure maximum quality and safety. To learn more about BulkSupplements Creatine Monohydrate or to place an order, you can visit the official BulkSupplements website.
The product is also available on Amazon, but if you order from the original manufacturer, you can benefit from free shipping on orders over $59.00 and access larger containers, such as 1kg and 5kg tubs of creatine.
8. Alani Nu Creatine
Alani Nu’s creatine supplement is another example of an additive-free, all-natural approach to creatine. Like many other competitors, it contains 5g of creatine monohydrate in each serving and comes as an unflavored powder. However, Alani Nu is a little bit expensive compared to other brands, costing just over $0.83 per serving.
Nevertheless, Alani is known for its quality and dedication to using transparently clean ingredients. If you’re interested in trying it, head to the Alani Nu website or find it on Amazon for the same price.
9. Cira Nutrition Creatine Monohydrate
As a brand, Cira Nutrition is dedicated to creating nutritional and athletic supplements for women. All of its products are designed to support the unique nutritional needs of women athletes, and Cira Nutrition Creatine Monohydrate is one of its most popular products.
This supplement provides 5 grams of creatine monohydrate per serving, the optimal dosage for female athletes, without adding fillers, sweeteners, or other unwanted chemical additives. Cira Nutrition Creatine Monohydrate is also one of the most affordable products on the market, with a single tub containing 60 servings and retailing for just $20.99.
You can get this product on both Amazon and their official website..
10. Beast Sports Nutrition Creature Powder
Beast Sports Nutrition is another leader in the sports nutrition industry, offering a wide variety of high-quality products that have been tested and verified for safety and effectiveness. The company’s Creature Powder is one of the best creatine monohydrate supplements on the market today.
Each serving provides 5 grams of creatine monohydrate, which is the clinically proven optimal dosage for female athletes.
The product also uses a special “buffered” form of creatine that has been shown to be more effective than other varieties. Beast Sports Nutrition Creature Powder comes in three delicious flavors—Cherry Limeade, Fruit Blast, and Pink Lemonade. You can also order an unflavored version if you prefer to mix your own drink or add it to another supplement powder.
All versions are equally effective in terms of boosting exercise performance and aiding muscular development..
11. American Standard Pure Creatine Monohydrate
Last but not least, we have American Standard’s Pure Creatine Monohydrate. This product is designed for athletes who want to experience the full benefits of creatine without any added fillers or flavors.
Each serving provides 5 grams of 100% pure creatine monohydrate, which is the optimal dosage for female athletes, according to the latest research.
The product comes in a standard 300-gram tub containing 60 servings and retails for $23.99, making it another of the more affordable products on our list. Check out American Standard Pure Creatine Monohydrate and order your own supply or find it on Amazon, where it’s currently being offered at a $2 discount.
How We Chose the Best Creatine Supplements for Women
As many products as there are out there, it wasn’t easy to narrow our list to the top contenders. To do so, we had to do a lot of research and explore several various points.
Here are the points we used to judge each product to help you in your search and give a little more clarity about how we put together the best creatine supplements for women.
The Type of Creatine
It may seem like a pedantic difference to the average layman, but the type of creatine you’re taking can make a huge difference for anyone in the know. Currently, there are three types of creatine on the market, each with its own unique characteristics:
- Creatine Monohydrate: This is the most popular and cheapest form of creatine available and has been shown to be just as effective as more expensive alternatives. If you’re looking for a no-frills option that gets the job done, this is it.
- Creatine HCL: This newer form of creatine is said to be more easily absorbed by the body, making it a good choice if you have trouble digesting monohydrate versions. However, there’s not enough research yet to definitively say whether or not HCL offers any real advantage over monohydrate in terms of absorption or effectiveness.
- Creatine Ethyl Ester (CEE): CEE was once thought to be superior to other forms of creatine but has since fallen out of favor due its lower bioavailability (the amount that actually makes it into your bloodstream). For that reason, we don’t recommend it.
We especially focused on products made with creatine monohydrate because it’s the oldest and most researched form of the compound. We also focused almost entirely on pure products that we unflavored or altered with additives or sweeteners.
Creatine works by building up within your muscular cell tissue, where it can then be used for energy during high-intensity activity. In order to reach optimal levels, you need to “load” your muscles with creatine for the first 5-7 days of supplementation (this can be done by taking 20 grams per day) after which you can reduce your dosage to 3-5 grams per day.
Few products actually tell you how much creatine is in each serving, and those that don’t always list it clearly on the packaging.
For that reason, we had to do a bit of digging around on company websites and contact customer service in some cases to find out exactly how much creatine was in each product—an annoying task that helped us eliminate some products.
It’s one thing to take a product because we say it’s high-quality, but another to hear it from other customers who have actually used the product themselves. We read through hundreds of reviews on independent sites like Amazon and Bodybuilding.com, looking for both good and bad comments about each product.
While a few isolated negative comments are to be expected with any supplement, we generally avoided products that had more than their fair share of complaints, as this is usually an indication that there’s something wrong with the formula or manufacturing process.
Value for Your Money
Creatine supplements can range in price from as little as $0.10 per serving to over $1.00 per serving, so it’s important to find a product that offers good value for money. We looked at both the cost of the product and the amount of creatine contained in each serving when making our selections, allowing us to identify several good options regardless of budget.
The Benefits of Taking Creatine for Women
Although a lot of muscle-building supplements are advertised for men, they’re just as beneficial and possibly even more important for female athletes and bodybuilders.
This is because women have less natural testosterone than men, meaning they have a harder time building muscle and recovering from strenuous exercise. Creatine supplementation can help to offset this difference and offer a few other benefits.
It Improves Lean Muscle Mass
Creatine is one of the most effective supplements for building lean muscle mass. In fact, it’s been shown to increase muscle mass by as much as 8% in just two weeks. This effect is thought to be due to creatine’s ability to improve energy production in muscles, which allows you to lift heavier weights and perform more repetitions.
It Increases Strength
In addition to increasing muscle mass, creatine also leads to significant gains in strength. This is likely due to the same mechanisms that lead to increased muscle mass, as well as creatine’s role in improving nerve function. As creatine levels build up within your muscles, they help to transmit signals from your brain more efficiently, leading to increased strength and power.
It Can Support Weight Loss
Clinical results have shown that having a higher percentage of muscle mass can lead to increased weight loss. This is because muscle tissue burns more calories than fat, even when at rest.
And, since creatine can help you build more muscle, it may also help you lose weight in the long run.
It Speeds Up Muscle Recovery
Creatine also offers benefits for recovery, particularly after intense exercise. This is because creatine helps to replenish ATP stores within your muscles, which are responsible for providing energy during exercise.
By doing so, creatine can help reduce the amount of time it takes your muscles to recover from strenuous activity.
How to use Creatine and How Much Should Women Take?
Creatine isn’t like other supplements where you can just take it whenever you want and expect to see results. To get the most out of creatine, you need to follow a strict process referred to as “loading”.
During the first few days of supplementation, you need to take 20 grams per day (4 x 5-gram servings) to saturate your muscles with creatine. Following that period, you should then reduce your dosage to 3-5 grams per day.
It’s also important to take creatine with a carbohydrate source as this has been shown to improve absorption. A simple glass of fruit juice or even a sports drink will do the trick. Just make sure you’re not taking too much sugar as that negates some of the benefits of creatine. You can also take it with milk if you prefer the flavor.
As for how long you should take creatine, there isn’t necessarily a definitive answer. Some people like to “cycle” their supplementation by taking it for 5-6 weeks and then taking 2-3 weeks off before starting again. Others just take it continuously without any breaks. The choice is ultimately up to you, but we recommend at least 3-6 months of continuous supplementation for the best results.
Also, it doesn’t necessarily matter what time of the day you take creatine, as long as you remember to take it daily. Unlike other supplements, it won’t immediately affect your performance within 30 minutes before your workout. However, many athletes like to take it alongside other supplements, such as protein powders, BCAAs, or even a pre-workout.
Are There Any Side Effects of Using Creatine?
Many women worry that taking creatine may affect their hormones or cause other unwanted side effects. Yet, unlike steroids and other muscle-building compounds, creatine does not work by increasing or decreasing testosterone or progesterone levels.
Instead, it increases the amount of ATP (adenosine triphosphate) in your muscles, which is responsible for providing energy during exercise. For that reason, creatine is not only safe for women to take but also one of the most well-researched and effective supplements on the market.
Of course, as with any supplement, there’s always a small risk of side effects occurring. The most common side effects associated with creatine supplementation include:
- Weight gain: Since creatine pulls water into your muscles’ cells, you may notice an increase in weight due to water retention. However, this extra weight will go away once you stop taking creatine and your body flushes out the excess water.
- Nausea or diarrhea: Some people report feeling nauseous after taking high doses of creatine or experiencing loose stools/diarrhea when they first start supplementation. If this happens to you, try reducing your dosage or taking it with food to see if that helps ease these symptoms.
- Muscle cramps: Muscle cramps are a common side effect of intense exercise, but some people report experiencing them more frequently when taking creatine. If you do experience muscle cramps while taking creatine, make sure you’re staying hydrated and electrolyte levels are balanced. You can also try reducing your dosage to see if that helps.
On the whole, though, most of these symptoms are caused by improper hydration. As long as you drink the recommended amount of water every day, you should experience any negative side effects.
Final Thoughts: Creatine For Women
Creatine is one of the most well-researched and effective supplements available, offering benefits for everything from exercise performance to brain function. And yet, many women still don’t take advantage of its benefits due to misconceptions about how it affects hormones or causes side effects.
The truth is that using creatine for women is safe and can offer a host of benefits, including increased muscle mass, improved strength, and recovery times, and even weight loss support. To get these benefits though, you need to make sure you’re taking a high-quality product.
The 11 creatine supplements for women we’ve listed above are all great choices, offering a variety of different formulas and dosages to suit your individual needs.
So, whether you’re looking for a basic monohydrate product or something with a few added flavors, there’s sure to be an option on this list that’s perfect for you.