Weightlifting is primarily considered a male sport, but that doesn’t stop amazing women from lifting weights and building muscle. Unfortunately, it does mean that most muscle-building supplements are designed for and marketed to men.
If you’re looking for a creatine supplement for women, you’re in luck – we’ve found some of the best creatine products for women. Which one comes out on top? You’ll have to read on to find out. Today we’ll be taking a look at:
- Top 5 Best Creatine Supplements For Women
- What are the benefits of creatine supplements for women?
- What are the different types of creatine supplements?
- What should you consider when purchasing a creatine supplement?
- What is the recommended dosage for women taking creatine?
- Are there any side effects for women taking creatine supplements?
- When is the best time for women to take creatine?
- Product Reviews
- Final Thoughts On Creatine Supplements For Women
Top 5 Best Creatine Supplements For Women
- Optimum Nutrition Creatine (best of the best)
- Naked Creatine
- Now Creatine
- Fitmiss Creatine Powder
- CON-CRET Creatine HCL
What are the benefits of creatine supplements for women?
Creatine is one of the most studied supplements in the industry. It is naturally produced by the body in small amounts and is often considered one of the most beneficial supplements if you’re trying to increase muscle mass or strength.
While it has been shown to help increase muscle, in women it doesn’t make you bulk up. Instead, it provides a platform for a sleek, muscular physique – women simply don’t naturally have the testosterone needed turn into “The Hulk” while using creatine.
Creatine also helps to reduce muscle fatigue, improve endurance, increase strength, and shorten recovery times, all of which are beneficial for women in strength training. It works for both men and women, but if you’re avoiding creatine because you’re worried about ‘bulking up’ – don’t worry.
What are the different types of creatine supplements?
There are actually 7 different types of creatine on the market today, and some definitely work better than others.
- Monohydrate – This is the OG creatine. It was the first on the market, and required high doses (between 20-25g a day, spread out over the course of the day) and had to be taken with sugar to ensure that it was absorbed correctly.
- Ethyl Ester – This version of the supplement doesn’t need sugar to be absorbed and can be taken in significantly smaller doses (4-6 grams daily).
- Tri-Creatine Malate – This supplement is actually a mixture of creatine monohydrate and malic acid. It gets it’s name because it’s 3 molecules of creatine attached to one of malic acid. It’s more water soluble and doesn’t cause as much gastric distress as some of the other versions.
- Buffered Creatine – This is a newer type of creatine which supposedly helps increase creatine absorption by regulating the ph of the creatine – higher levels of PH reduces the effectiveness of the creatine. This version requires a very low dose – 2-4 grams a day.
- Micronized Creatine – Micronized is a fancy term for very small particles of creatine. These smaller particles help improve absorption, but you have to make sure to drink 8-10 glasses of water for it to work best. IT also requires higher doses on loading days (which we’ll discuss in a minute).
- Liquid Creatine – Liquid creatine was popular for a while, but it wasn’t terribly shelf stable so it has fallen out of popularity.
- Conjugated – This is the newest type of creatine on the market today, focusing on micro doses that provide better absorption with fewer side effects.
The type of creatine that works best for you will depend on your goals and your dosage requirements. We’ll discuss that more in depth in a minute.
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What should you consider when purchasing a creatine supplement?
When choosing a creatine supplement, you should keep a few things in mind, including:
- Your goals – are you trying to compete or just wanting to increase your strength and the kind of results you’re getting from your workouts?
- Supplement ingredients – Many creatine supplements may have additional ingredients like sugar, artificial sweeteners or flavors, or other fillers. Make sure that there’s nothing in the supplements that will affect you negatively.
- Proprietary Blends – Look for a supplement that lays out all of its components in the supplement facts on the label. Many brands choose to use proprietary blends – while they may list the ingredients, they don’t explain how much of each ingredient is in the blend. Avoid proprietary blends wherever you can.
If you’re concerned about the impact that a supplement like creatine will have on you, considering discussing it with your doctor before you begin taking the supplement.
What is the recommended dosage for women taking creatine?
Historically, creatine dosages have been high – between 20-25 grams every day. This is called loading and while it might be a useful tool for competitive male bodybuilders, it isn’t necessary for women using creatine to supplement their exercise regimen.
Instead of loading up on creatine, women only need 3-5g of creatine, taken in two doses during the day. Low dose creatine supplements like Ethyl Ester or Tri-Creatine Malate are ideal for these dosage requirements.
Are there any side effects for women taking creatine supplements?
The most common side effect reported from taking creatine is bloating. This is due to the fact that creatine causes you to carry more water-weight in your muscles, so you will likely experience some bloating. It’s not a centralized bloating like you might feel during your monthly period – it’s more of a full body bloat.
Lower dose creatine can help lower the occurrence of this bloating, but if you prefer or need a higher dose of creatine, the bloating tend to equalize over time.
There have been some reports that creatine can cause kidney problems, but all studies to that end have found that there is no evidence to support that conclusion.
When is the best time for women to take creatine?
For the smaller doses that you need when using creatine, the best time to take it is first thing in the morning, and then again immediately after your workout. With lower doses, you won’t feel the effects immediately, but you will begin to notice more strength and endurance as the weeks go by.
The best way to take creatine is in batches – start by taking it daily for anywhere from 2 to 6 weeks, then taking the same amount of time off. It all depends on your overall goals.
Now we get to the heart of the matter – and what you’ve been waiting for: the product reviews. We reviewed 5 of the best creatine supplements for women on the market. Who wins the title of best creatine supplement for women? Read on to find out!
Optimum Nutrition Creatine
If smoothies, shakes, and powdered supplements aren’t your thing, Optimum Nutrition Creatine is a great option. This creatine monohydrate supplement comes in 2500mg capsules, with a recommended dosage of 6 capsules every day.
This dosage is higher than you may need, but with a neat 2.5 grams of creatine in each capsule, it is easy to adjust your dosage to whatever you need to reach your goals. Capsules make it easier to take as well since you don’t need to worry about mixing it with water or smoothies to get your daily doses.
It does work best when taken with sugars or other foods like simple carbs that are high on the glycemic index, which can be difficult on low carb or low sugar diets.
- No Additives – This supplement is made up of one thing; creatine monohydrate. There are no additives in this supplement.
- Easy to Adjust Doses – Each capsule contains 2.5grams of creatine, making it easy to adjust the doses as needed.
- Creatine Monohydrate – This form of creatine requires higher doses and work better when taken with sugars or other foods high on the glycemic index.
The biggest problem with a lot of the supplements that are on the market today is that they’re full of artificial colors, flavors, and sweeteners. If you’re trying to avoid all of these artificial ingredients, Naked Creatine is the best option for you.
This supplement is naked in that it’s only ingredient is micronized creatine. As we mentioned before, micronized creatine provides better absorption at lower doses, making it ideal for women and really for anyone who doesn’t need or want an excessively high dose of creatine in their diet.
Another benefit of micronized creatine is that it’s easily water soluble – it mixes quickly in water or juice and is basically flavorless. You can also easily mix it with your pre or post workout smoothies
- No Additives – This supplement contain just one ingredient, making it ideal for anyone who is trying to avoid sugars or artificial ingredients.
- Micronized Creatine – This form of creatine is highly water soluble and mixes well with nearly any liquid.
- Vegan – The creatine is derived from synthetic sources, making it ideal for people who prefer a vegan diet.
- Hydration – Micronized creatine requires adequate hydration. Make sure you’re drinking 8-10 glasses of water a day for proper absorption.
Now Creatine is a simple creatine monohydrate powder designed to do one thing – help you build muscle. The supplement doesn’t contains nothing but creatine, mixes well with water or juice, and contains 5 grams of creatine per serving.
Previously, Now Sports’ products have been sourced in the United States, but the quality has dropped recently as it appears that newer versions of the product have been sourced from China instead.
- Simple Formula – This supplement only contains creatine monohydrate, making it ideal for anyone who prefers to avoid artificial ingredients.
- Creatine Monohydrate – This form of creatine requires higher dosages to be effective, which may make it less than ideal for female users.
- Sourcing – New versions of this creatine supplement have been reported to be sourced from China instead of the United States, creating a lower quality product.
Fitmiss Creatine Powder
Don’t let the pink label fool you, this creatine supplement is a great choice for women looking into creatine supplements to help with muscle strength and growth. This unflavored supplement is pure creatine monohydrate with 5 grams of creatine per serving.
This does rely on larger doses than we discussed earlier – anywhere from 4-6 servings spread out across the course of the day – but it still provides that extra pump and power that you can find in similar supplements.
It may be marketed for women, but it’s a great supplement choice for anyone who needs some extra creatine in your diet.
- Simple Formula – This supplement contains no artificial additives, flavors, or sweeteners, making it ideal for anyone trying to avoid these products.
- Unflavored – This flavorless formula has no flavor and can be easily mixed in with water, juices, or smoothies.
- Pink labeling – Sure, it’s marketed for women but is the pink really necessary?
CON-CRET Creatine HCL
CON-CRET might sound like something you’d find on a construction site, but if building muscle is what you’re after, it’s one of the best creatine supplements on the market today. Instead of relying on creatine monohydrate, this supplement uses micro doses of creatine hydrochloride. Each serving only contains 750mg of creatine.
The lower dose in each serving of this supplement means that it has fewer side effects and no need for creatine loading – you can simply take one dose at the beginning of the day and a second dose after your workout for the best results.
CON-CRET also comes in a variety of flavors. You can choose unflavored if you prefer to mix your creatine supplement with other products, or you can choose from lemon-lime, fruit punch, pineapple, snake fruit, watermelon, and blue raspberry.
- Microdosing – Lower doses of creatine are absorbed better and have fewer side effects than traditional creatine monohydrate.
- Multiple flavors – Unlike many other creatine supplements, CON-CRET comes in multiple flavors for every taste.
- Hydration – Microdoses of creatine require higher levels of hydration to be effective. Make sure to drink at least 8-10 glasses of water a day.
Final Thoughts On Creatine Supplements For Women
Who comes out on top in the best creatine for women competition? After reviewing all the products, Naked Creatine comes out as the clear winner of this supplement battle. It’s a simple supplement, with no added sweeteners, flavors, or fillers. It’s also a vegan supplement – the creatine is collected from a synthetic source so no animal proteins are included in the supplement.
Naked Creatine is also a form of micronized creatine, making it more water soluble – it dissolves easily in water or any juice, making it incredibly versatile. Plus, with 200 servings per bottle, this is one of the most cost effective creatine supplements on the market.
When it comes down to it, whether you’re male or female, a bodybuilder or a casual gym visitor, Naked Creatine is a great choice for you, and easily one of the best creatine supplements on the market. That’s why it is the clear winner of this competition.