Top 12 Best Creatine Supplements for Women
UpdatedOctober 2, 2023
I work out a lot, and creatine supplementation has taken my game to the next level. There is so much more I can do now since I started looking into the best creatine for women. It might not be the only answer to a lean body mass, but it is a step in the right direction.
I will explore how creatine works, its forms, its side effects, and the best options and answer some questions people struggle with. Of all the products I tried, three stand out because of their price-to-value offer. CRAZYNUTRITION Ultimate CRN-5 is my top pick because of its 5-in-1 creatine recipe. Furthermore, the product helps to repair, recover, and build muscle mass.
My second pick is the Optimum Nutrition creatine because it is micronized for easy absorption and great for instant results. Third is BulkSupplements Creatine Monohydrate Powder, which not only meets the cGMP standard satisfaction but is made of pure creatine and is gluten-free.
Before we dive into the rest, let's quickly define a few things for the uninitiated.
What Is Creatine?
ATP is the primary energy source for muscle contraction and various cellular processes. The demand for ATP increases during high-intensity exercise, and the body needs to produce more of it. Creatine phosphate (phosphocreatine) is a molecule stored in muscles that can quickly donate a phosphate group to ADP to regenerate ATP. This process helps in ATP resynthesis during short, intense bursts of activity.
When you consume a creatine supplement, it is absorbed into the bloodstream and taken up by the muscles. Once inside the muscles, creatine is converted to phosphocreatine, which acts as a readily available reservoir of phosphate groups.
Creatine supplementation can lead to increased water retention in muscle cells, which may contribute to a temporary increase in muscle size and a fuller appearance. This is due to the increased hydration of the muscle cells and not solely due to water retention.
Moreover, while creatine is primarily associated with muscle energy metabolism, some studies suggest that supplementation may have potential cognitive benefits. The exact mechanisms are not fully understood, but it is thought to be related to increased ATP availability in the brain.
Creatine is naturally found in small amounts in animal products. Vegetarians and vegans may have lower creatine levels in their bodies due to dietary restrictions. Creatine supplementation can help increase creatine stores in the body for those who do not consume sufficient amounts through their diet.
It's important to note that while creatine supplementation can be beneficial for certain individuals, its effects can vary, and not everyone may experience the same benefits. As always, it's advisable to consult with a healthcare professional before starting any new supplementation regimen.
So, what is the best creatine for women that I use regularly to boost my energy?
Best Creatine for Women
CRAZYNUTRITION CRN-5 Creatine
The Editor's Choice
Experience the power of CRAZYNUTRITION! Boost energy, repair muscles, and enhance recovery without cramping, bloating, or headaches. With five different creatines for maximum ATP capacity and ingredients like sodium, Aquamin AG, and potassium, it's the ultimate formula for peak performance.
CRAZYNUTRITION is formulated to boost energy, build, repair, recover, and hydrate muscles, and I use it after workouts. I have never felt muscle cramping after strenuous gym sessions whenever I use the high-quality formula. Furthermore, CRAZYNUTRITION does not cause bloating or any headaches.
CRAZYNUTRITION has the best ingredients, is non-GMO, is vegan friendly, and has electrolytes to balance the body's water. It has five different creatines: monohydrate, hydrochloride, ethyl-ester, tri-creatine malate, and citrate pyruvate. So you get five times more energy than a regular creatine supplement and the ability to ramp up the ATP capacity. The five creatines reduce the chances of the user building tolerance to the supplement, as is potentially the case with other brands.
CRAZYNUTRITION has other ingredients other than the creatines, which are just as useful. These include; sodium to keep nerves, muscles, and cells functioning properly while maintaining the electrolyte balance in the body to maintain hydration. Additionally, Aquamin AG improves digestion and absorption with calcium from marine sources which are more bioactive than regular calcium carbonate. Lastly, potassium maintains energy and resilience during a workout, suppresses fatigue and soreness, and improves muscle recovery.
- Repair, recover, and build muscle
- Five creatines in one
- Enhanced performance
- Boosts focus and endurance
- Optimize muscle hydration
- Vegan ingredients
- Added premium electrolytes
- The orange and mango flavors may not work well when mixed with shakes or beverages
Optimum Nutrition gives me 60 servings of micronized creatine. It is unflavored and has only the ingredients I need to boost my energy when working out in the gym. My endurance and recovery have seen tremendous improvement, and I can do reps I only dreamed of in the past.
The product is micronized creatine, meaning I am getting the best out of each serving to build my muscle mass, strength, and power. Furthermore, Optimum helps reduce the chances of constant fatigue from the body.
Optimum Nutrition Micronized Creatine has high-quality control measures with no banned substances in the supplement. Other than being the safest option for me, it is available in different sizes, making the supplement more readily available depending on my needs. Optimum is easy to mix, and I can have it on the go.
- Supports explosive movements
- Micronized for easy absorption
- 60 servings per container
- Available in multiple sizes
- Banned substance tested
- Supports ATP recycling
- No scoop included
BulkSupplements.com gives me 5 grams per serving of micronized creatine, making it easy for me to take accurate doses. Because of the high absorption rate, every gram of micronized creatine does not go to waste. BulkSupplements Creatine is unflavored, making it easier to take with other flavored substances like shakes.
The best time to use BulkSupplements Creatine is right before a workout because of its energy-boosting properties. Furthermore, I can use the supplement between my sessions to energize me. Creatine from BulkSupplements meets the cGMP standards and has high-quality packaging and labeling. With 100 doses in the package, this product will last.
- Good for use between or pre-workout
- 100 doses
- Pure creatine
- cGMP standard satisfaction
- Great for packing lean muscle mass
- It can lead to muscle cramps in some people
Key Nutrients is one of my post-workout supplements because it includes creatine, Vitamin B6, L-citrulline malate, L-glutamine, and electrolytes. These ingredients are great for healing and recovering the muscles after tough workouts.
This product is a great option for vegans who might not have a chance to get creatine from animal products. Key-Nutrients further has no sugar and is low in carbs, making it one of my healthiest options.
After strenuous workouts, the berry flavor has a refreshing feeling that quenches my thirst. Additionally, the electrolytes refuel the body and, together with creatine, lead to muscle recovery after many reps.
- Great for muscle growth
- It contains amino acids and other ingredients
- Not pure creatine
MuscleTech Cell-Tech is a muscle builder for men and women. It was easy to include in my workout regimen and diet, and it has 120 doses to help me plan. MuscleTech is clinically proven for maximum potency and effectiveness.
MuscleTech is the best creatine with HCL option, a version of creatine that is soluble and absorbed faster than other forms. Furthermore, when ingested, MuscleTech is less likely to cause stomach upsets and tummy aches. I can take it in smaller doses since it is absorbed faster and is potent, reducing the side effects that are a result of taking too much creatine at once.
- Potent choice
- Amplified ATP synthesis
- Great for pre and post-workout
- Faster absorption
- Extensive third-party testing
- Flavored creatine might interfere with other flavors when taken with beverages and shakes
Nutircost is micronized creatine monohydrate powder that does its job perfectly. For starters, it is the best choice for instant results because of its form. Plus, Nutircost is potent, giving me the much-needed boost for working out.
Nutircost comes with a scoop, which helps me get my servings right each time I take the supplement. I can use the supplement pre and post-workout, which is a huge advantage, considering how much energy I need in both instances. The product is affordable while offering the same value as other costlier options.
- Use pre or post-workout
- Pure creatine monohydrate
- Fewer muscle cramps were experienced after the use
- 100 servings per container
- Not great for use with other prescription medications
EFX Sports have the best and most convenient creatine capsules on the market today. Taking it is easier as it does not involve mixing or too much preparation. Whenever I am traveling or in a hurry to hit the gym, I can simply take an EFX Sports capsule, and I am good to go.
EFX Sports creatine has one of the most important features I look for in every creatine supplement for women: pH correction. As women, we know how much effect a slight change in pH can have, and that is why I go for pH-corrected creatine, which is not affected by the HCL in the stomach. This makes EFX Sports one of the most effective creatine supplements in my cabinet.
Other than EFX Sports being a buffered and stable creatine monohydrate, it is an extensively studied sports supplement. The robust research behind the product makes it a supplement I trust to deliver results and help me maintain a healthy workout regimen.
The capsules in the EFX Sports bottle are precision-filled, and I do not need to take the time to measure a perfect dose as it is already done for me.
- Extensively studied and tested
- Convenient capsules
- Premeasured to save time
- Buffered and pH corrected for maximum results
- Great for athletic performance of any kind
- Capsules are not as efficient as powdered versions
Crazy Muscle is my gym partner whenever I am motivated to get the muscles pumping. The supplements are not just creatine pills but a solution for muscle building and recovery.
Crazy Muscle is 100% vegan and is designed to cater to everyone, including those with different dietary needs. It is a healthy choice since it is gluten-free, soy-free, and keto-friendly to support almost any dietary plan's health and fitness journey. Plus, the pills make it easier to have workout goals since planning with pills is more manageable than with powder.
- Might cause diarrhea in some people
Thorne creatine is unflavored, which makes it great for use alongside drinks. You can't taste it when mixed with your favorite pre-workout shake. Furthermore, with Thorne Creatine, my muscle capacity, power output, and endurance are taken up a notch.
- NSF certified
- Supports muscle gain
- Improves cognitive function
- Great for high-energy nutrition
- The absorption rate could be faster
NAKED Creatine is made of only one ingredient, creatine. The creatine supplement is non-GMO, soy-free, gluten-free, and free of any flavors that may reduce the efficiency of the product. Other than rapid absorption, it dissolves quickly in water or shakes for quick preparation.
Each time I take NAKED Creatine, I do not experience any adverse reactions as there are no additives and ingredients with allergens.
- One ingredient
- Easy to use
- Fast dissolution
- Easily absorbed
- No additives
- Great for recovery and muscle growth
- Hard to take on the go like I would a pill
Muscle Feast is a muscle recovery and growth supplement which is great for post and pre-workout. If you want to gain mass, this should be your pick! According to the Labdoor Quality Ranking, Muscle Feast comes second to none, which is one reason I use it to enhance athletic performance.
Unlike most creatine supplements, Muscle Feast has no erythritol and pure sweeteners, which is great because I prefer traditional sweeteners if one has to be used. Furthermore, the supplement is vegan and keto-friendly, with no gluten and other allergens in the ingredients, while being an affordable option.
- Has traditional sweeteners
- Good for mass gainers
- Lacks erythritol, unlike many creatine supplements
- Not many people prefer sweetened supplements
Cellucor Cor-Performance Creatine Monohydrate has a micronized formula for better performance and faster absorption. It also works well with other dietary performance boosters like vitamin supplements and plays a huge role in preparing for and recovering from workouts.
After all, Cellucor works great for amino recovery, an important feature critical for my post-workout plan. Furthermore, it is affordable and is made of unflavored creatine monohydrate, which is great since it will not affect the flavor of my favorite shake.
- Fast absorption
- Zero sugar or calories
- Works alongside other supplements
- Micronized for fast absorption
- Caffeine free
- Damaged by heat or sunlight
How to Choose Creatine Supplementation
Creatine can be in powder, liquid, or capsule form. The different forms determine how effective or ineffective they will be. For instance, liquid creatine supplementation suffers the risk of degradation over time compared to powdered forms. Also, powdered creatine metabolism happens faster than the capsule form of creatine and is the most popular form of creatine used by women.
When getting creatine supplementation, go for types that have been tried, tested, and proven to work by a third-party lab. For instance, creatine monohydrate has been widely tested and found to be efficient among users, especially women. This is the creatine I would recommend anyone to use. Other types, such as the creatine HCL, may not have been tested to the same extent, so take the claims of superiority with a pinch of salt.
The dosage of creatine supplementation is very important to how your body is going to react to the supplement. For instance, since creatine can cause stomach upsets in certain people, it would be best for such people to take the supplements in small doses. Still, creatine supplementation is taken to boost energy, and a larger dose may be required for quick muscle recovery or a quick energy boost.
Consult with your doctor on what amounts you can consume at any given time. Creatine can be taken at four or five doses a day, which is enough to distribute the different bursts of energy to carry you through the day.
Creatine supplementation is not a one-time thing. So when taking creatine supplements, you need to have a budget for a long-term plan that will go hand in hand with your workout schedule. Consider the price-to-servings ratio and ensure your pick fits how much you're willing to spend. Creatine is just one of the many supplements I use, and the price should translate into gains and benefits.
Different people react differently to these kinds of products, and comparing how other people experience creatine supplements generally will give you a picture of what to expect from the option you choose. Reviews are essential for supplements such as creatine because the different forms work differently, and you must figure out what you need. Reviews can save you a lot of money and time you would take trying out which creatine supplements for women are good for you.
Brands add ingredients to their products to make them attractive to users. Some supplements will have artificial coloration to make them look palatable. Others will have artificial sweeteners added to them to make taking the typically bland creatine supplements more bearable.
While additives have benefits, I highly recommend pure creatine and other dietary supplements without extra ingredients. This is because these additives may reduce the potency or have different side effects on the body.
vii) Purpose for Buying the Creatine Supplement
Why you are getting the creatine supplements dictates how you will take them. For instance, if you are an active vegan who needs to increase your energy, you will take creatine differently from someone working out and looking to increase muscle mass. Reasons for taking creatine vary from one person to another, and so does the administration.
One's diet limits them to the creatine brand they will be buying. For instance, if one is vegan, they are limited to vegan-friendly options. There are other properties to consider, such as keto-friendliness, gluten-free, and free of known allergens.
Creatine supplements are useful, especially for vegans who do not get as much creatine as people who consume meat. Therefore, your diet can inform how you take creatine supplements.
Types of Creatine Supplements
a) Micronized Creatine
Micronized creatine has been broken down to increase the effectiveness and absorption rate in the body. The faster the creatine supplement is absorbed, the fewer side effects will be experienced. Plus, micronized creatine further dissolves in water faster.
b) Creatine Hydrochloride
Creatine hydrochloride is a form of creatine where the molecules have been bonded with hydrochloric acid, enhancing its solubility and absorption rate. Since creatine hydrochloride is absorbed faster, according to this study, it can be administered in lower doses, reducing the side effects on the body, like stomach upsets.
c) Creatine Ethyl Ester
Creatine ethyl ester is a form of creatine monohydrate with an ester attached to the molecule. Esters are organic compounds formed by combining alcohol and carboxylic acids in a process known as esterification. The process increases the amount of creatine absorbed and reduces the risk of dehydration and bloating.
d) Liquid Creatine
Creatine comes in powder form in most cases, but certain brands make them in liquid form. Liquid creatine is not as popular as powdered varieties, according to this study, because it tends to break down while the latter stays in its original form for longer.
e) Buffered Creatine
Since the stomach is acidic, it may affect the creatine pH value. For this reason, some manufacturers add alkaline to the creatine powder to make it stable in the stomach and reduce acid reflux. When working out, the alkaline buffer added to the creatine prevents the muscle pH from dropping during a workout. This increases the workout intensity and training volumes one would not otherwise achieve.
f) Creatine Magnesium Chelate
Creatine magnesium chelate is a creatine supplement that uses magnesium as a binding agent. Chelating is the process where molecules are bonded to metal ions for different reasons. For creatine, magnesium is used as the chelating agent because it is alkaline to stabilize the creatine in the acidic environment in the stomach.
When creatine reacts with the acids in the stomach, it is degraded to creatinine, which might not lead to the desired muscle gain expected for a given dose. Magnesium further helps in the resynthesis of ATP and increases energy production.
g) Creatine Nitrate
Creatine nitrate is derived from creatine combined with nitrate molecules. These forms of creatine supplements are thought to be more soluble than creatine monohydrate powder options. Nitrates can increase training time during exercise performance by reducing oxygen depletion. Furthermore, it increases the energy supply to the muscles, boosting performance.
h) Creatine Monohydrate
Creatine monohydrate is made up of creatine molecules combined with water molecules and can be processed in different ways. When you remove the water molecule in creatine, you are left with creatine anhydrous. Therefore, a creatine monohydrate pill might be 90% creatine, while a creatine anhydrous pill would be 100% creatine.
Creatine monohydrate can be micronized, which means it is mechanically processed to increase its solubility in water. Micronized creatine monohydrate powder is absorbed better by the body.
Since creatine monohydrate is part water, it increases water content within muscle cells, leading to muscle growth and increasing upper and lower body muscle performance. Creatine further improves high muscle performance in very short durations or highly intense exercises like cycling, deadlifts, etc.
Creatine monohydrate is the most commonly used type of creatine supplement.
Creatine Side Effects on Women
Just like any other supplement, food, or medicine, creatine can have side effects in women who use it, especially alongside other medications. While side effects are not common, here are some you could experience;
- Muscle cramping
- High blood pressure
- Muscle pulls
- Stomach upsets
- Weight gain
- Liver damage
- Kidney damage
Frequently Asked Questions About the Best Creatine for Women
a) What type of creatine should a woman take?
Creatine monohydrate is the best option for a woman because it is backed by plenty of research proving its safety. Additionally, it has fewer side effects compared to other types of creatine. But, it does not cause water retention or digestive distress.
b) Should women use creatine?
Yes, women can use creatine. While the majority of research has focused on male populations, there is emerging evidence suggesting that women can also benefit from creatine supplementation, particularly in terms of strength and muscle gains. However, women may generally experience smaller increases in muscle mass compared to men due to hormonal differences.
c) What does creatine do for women?
Creatine improves muscle growth in women who are working out. Post-menopausal women can experience an increase in their bone mineral density and augments body composition. For athletic women, creatine boosts performance and increases the body's rate of recovery after strenuous exercises.
Moreover, creatine helps in muscle growth, sustaining energy levels, and providing enough energy when working out. It assists in cognitive health by improving the supply of oxygen and energy to the brain, improving its processing power. Finally, using creatine can prevent heart disease by keeping the user active.
d) When should girls start taking creatine?
While there is limited research specifically on creatine use in adolescent girls, it is generally recommended that individuals wait until they have reached physical maturity before considering creatine supplementation. This is typically around the age of 18 or older. Prior to starting any supplement, it is essential to assess individual needs and potential risks and consult with a healthcare professional who can provide personalized advice based on an individual's health status, goals, and unique circumstances.
Working out and staying healthy is not the easiest thing. For this reason, sometimes, we include supplements alongside our diet and routine to help us achieve optimal results. Creatine is one such supplement.
I use creatine alongside my protein shakes or fruit punch, making it an easy-to-take option. There are different creatine forms, but micronized creatine powder is my preferred option because of the creatine concentrations relative to the absorption rate, which is high after intake.
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