We’re sure you know that there is a lot of debate going on about women and creatine; whether women should be using creatine supplements or not
There are a lot of misconceptions and lies floating around saying that if women use creatine, they will gain weight, become fat, feel bloated and build too much muscle making them look too bulky.
We’re here to put this all to rest because it is simply not true.
In fact, the vast majority of women who are professional athletes and those who are serious about having a great and beautiful body use and love creatine for what it is and what it does.
It helps them get a leaner look, increases their workout performance and lets them achieve their training goals much faster.
Currently, there are hundreds of different products on the market, which makes it quite difficult to choose the one that will suit your unique body and goals best.
We will help you navigate through all of those products by presenting you with our Top 5 list of the Best Creatine for Women supplements that are currently on the market in 2017.
For our list of the best creatine supplements for men, check out our 10 Best Creatine Supplements for Men. There you will find products that are more suitable for men’s higher muscle and body mass.
Now let’s move on to our list of the current Best Creatine Supplement for Women!
Quick Info: Is Creatine Good for Women?
Women use creatine supplements for two reasons – to look and perform better!
This substance affects women and men similarly – it provides energy for their muscle cells and significantly raises their performance in the gym. Consequently, your workouts are going to be stronger and better, and you will end up burning more calories and fat than usual.
Faster recovery after workouts, a huge increase in energy, muscle growth and endurance, less body fat, reversal of the early stages of heart failure and greater mental acuity are just a few of the numerous benefits of this substance.
So the answer to everyone’s question of “Is Creatine good for Women?” is a resounding YES – Creatine is good for women because of all the health and athletic benefits that it provides.
For our full article about creatine and what it is, what it does and all of its benefits and potential side effects – read our Creatine Supplements Guide: Advice, Side Effects, Benefits.
Why should women take creatine?
Many women think that this supplement will make them add a lot of extra muscle, broaden their shoulders and generally make them look like a gorilla.
They also tend to think that they don’t need to build muscle at all, which is in fact wrong! Lean muscle is the thing that makes a woman look toned, firm and curvy.
All you need to do is to look at any of the fitness models with the best types of slim and firm bodies, and ask them – most of them will tell you that creatine plays a huge role in helping achieve that.
It is also perfectly safe to use, provided that you follow the daily recommended dosages and drink lots of water to stay properly hydrated.
However, do not take this substance if pregnant or nursing.
How We Rate Creatine Products for Women
Given that Creatine Supplements are proven to be completely safe when taken by healthy adults at moderate levels, we focus our list on other elements instead, such as the price, the reputation of the brand, the reviews of customers and the efficacy that it has on women.
We also base our list on the purity of the main substance as well as the rate of its absorption, so that you get the best product that’s out there!
The Top 5 Creatine Supplements for Women
|Product Name||Ingredient Safety||Product Efficacy||Value for Money|
Transparent Labs Strength Series Creatine HMB
Check Out Our #1
Optimum Nutrition Micronized Creatine Powder
Check Out Our #2
1. Transparent Labs Strength Series Creatine HMB
Transparent Labs Strength Series Creatine is currently the best available and top rated creatine supplement for both women and men on the market.
It is made by a very reputable and trusted manufacturer and has gotten outstanding reviews by the majority of users as well as industry critics due to the quality and transparency of the ingredients.
Strength Series Creatine HMB uses monohydrate from Creapure® – the purest source of creatine.
- Extremely effective and consistent results
- Little to No Water Retention/Bloating
- Trusted Manufacturer
- No artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives.
- Has HMB and BioPerine for enhanced effect and added benefits
- Because of the added HMB, it tastes sour
- Not cheap
HMB is an amazing addition to this otherwise perfect creatine supplement – although with one caveat – it makes the product taste sour. Although, you can counteract this sour taste if you consume it with juice instead of water.
Also, this supplement costs slightly more than other regular creatine supplements, because it has the additional bonus of HMB and BioPerine, which are not very cheap ingredients.
That said, we still think that the added cost is worth every single penny, because the extra benefits that you get outweigh the downside of the price and are definitely worth it – that if you are serious about having an great body as a woman.
Value For Money94%
Unfortunately, we can’t give this supplement the perfect score of 10 because of the taste and the price. However, even with these downsides, this product is still the best creatine supplement that’s currently available on the market for both women and men, without question.
The overwhelming number of positive reviews that this product has, by critics and users alike, agree with us!
You can see our full review of this product by clicking here: Transparent Labs Creatine HMB Review.
2. Optimum Nutrition Micronized Creatine Powder Supplement
Optimum Nutrition Micronized Creatine is a supplement for both men and women.
It is made by a very respected and reputable manufacturer with many years of experience in the field and is considered to be the industry standard when it comes to a proper Creatine Supplement.
- Wide Variety of Sizes Available
- Very Affordable
- Very reputable and trusted manufacturer
- Micronized to Stay Suspended in Solution Longer
- No Fillers or Additives
It’s creatine monohydrate that comes from a highly respected supplement brand and is inexpensive. What else should be said? Oh, it comes in 6 different sizes, too!
- There are none!
Yes, this product has absolutely no downsides!
Value For Money95%
Read this product’s full review at Optimum Nutrition Micronized Creatine Powder Review.
Then how come it’s only number 2 and not our best pick?
Because even this product can be improved and our next one is simply much better, due to the other ingredients that it contains!
3. Platinum 100% Creatine by MuscleTech
Muscletech Platinum 100% Creatine is an ultra-pure micronized creatine powder that can safely be taken by both women and men.
- Micronized to Stay Suspended in Solution Longer
- Reputable Manufacturer
- No Fillers or Additives
A number of users reported that it wasn’t as fine-grained as they had hoped, which made the product harder to mix with water than usual.
Otherwise, the product contains Creatine Monohydrate and nothing else, so there aren’t any other cons that are not inherent with the chemical itself.
Value For Money86%
It’s a simple yet exceptionally useful and reliable product that does exactly what it is supposed to do.
Read the full review of MusclePharm Platinum 100% Creatine at MuscleTech Creatine 100% Platinum Supplement Review.
4. MusclePharm Creatine Supplement
Musclepharm Creatine is a product that does not require a loading period and is made from pharmaceutical grade ingredients.
It can be used by both women and men.
The most important thing to note is that it’s a proprietary blend, meaning that you won’t know how much of each different type of ingredient is present in the product.
You can find out the difference between various types of creatine in our Creatine Supplements Guide.
- No Loading Phase
- Little Water Retention/bloating
The biggest difference and asset of this supplement is that it requires no loading phase.
Also, due to its composition, water retention and bloating is not a big problem.
- Some users reported inconsistent results
- Grainy If Mixed Wrong
- Proprietary Blend
- A few reported side effects
Due to the inclusion of different types of the main chemical, some users reported inconsistent results; too strong or not strong enough.
A few users reported various side effects, such as stomach cramps and aches, diarrhea, and bad digestion, which is an inherent problem with many proprietary blends, as you don’t know how much of each ingredient you are getting and can’t assess your sensitivity to the ingredients properly.
It’s never a great sign if a product doesn’t have complete transparency when it comes to its ingredients.
Value For Money85%
It’s a decent product that is very fast-acting and requires no loading phase.
The price is also among the better ones on the market.
However, we don’t recommend this product to beginners. It can be too powerful for some, and a few users reported difficulties associated with its strength.
You can check out the full review of this supplement by heading to Musclepharm Creatine Powder Review.
5. All American EFX KRE-A-FEM KICK
ALL AMERICAN EFX KRE-A-FEM KICK is a Creatine supplement designed specifically for women.
Since the monohydrate contained in this supplement is buffered, a smaller dosage is needed.
This product also contains three extra ingredients (Calcium, Magnesium and Tea Extracts) to help with fat burning and recovery.
- Energy boost
- Fat Burning Effect
- Ease of use (pill form)
- Little to no bloating
What sets this supplement apart from the others is that it adds an energy boosting and fat burning effect.
- Contains Stimulants (Caffeine in the form of tea extracts)
- Weak effect of creatine
Most notably, women sensitive to stimulants should not be taking this supplement.
Also, since the actual quantity of the substance is lower, the overall effect is weaker when compared to other supplements.
Value For Money75%
It is a decent product that we recommend to beginners as well as those who want the extra fat burning effect and don’t mind the addition of stimulants.
However, when it comes to the overall effect of creatine itself – there are better alternatives on the market.
Note: Creatine Won’t Make You Fat
Many women are wondering: “Will creatine make me fat?”
Well, if you know how to use this substance correctly, in the recommended dosage and at the right time, you will never have a problem with weight because of it.
The myth of it making you fat is simply not true.
However, during your first couple of weeks, you will add a couple of pounds of water weight; because creatine encourages the retention of water in your muscles. You will effectively gain some water weight, but only temporarily.
This effect will gradually decrease over time until your body chemistry adjusts, and the extra water weight will completely disappear after two weeks when you stop using this supplement.
Dosage: Start It Slow
Women need to take less creatine than men, for two reasons:
First, women tend to have a much lower body mass and muscle density than men, which means they don’t need as much of this substance to fuel those muscles.
Also, women tend to incorporate more cardio into their workouts than men, which is another reason why they don’t need as much of creatine supplement powder.
The standard formula is as follows:
To start loading, take 0.2 gram per kilogram of bodyweight per day for 5 to 7 days, then, depending on your workout intensity, follow with at least 0.01-0.02 gram per kilogram per day indefinitely, if without additional loading phases – or for three weeks, if cycling.
Also, you can take creatine at absolutely any time during the day, but it is generally recommended to take this supplement AFTER a workout because our body produces and stores this substance naturally.
This means that before exercise, you already have a decent amount of creatine in your body. However, once you’re done with your session – you will need to replenish that supply.
This is why most authorities in the field recommend that you take creatine 30 to 120 minutes after a workout session.
So the question of “Can women take creatine?” becomes easy to answer. They can and they should!
Creatine is one of the most widely researched and utilized workout supplements in the world – and with good reason!
When it comes to working out, it helps propel the results of both women and men to the next level – improving their performance and helping them achieve their training goals much faster.
Choosing the right kind of supplement out of hundreds that are available can be quite tricky – that’s why we hope that our article shed some light on the subject and helped you pick a creatine supplement for women, that benefits you and your body the most.
So what do you personally think about this popular substance that so many people use? We’d love to hear your thoughts and experiences on the subject down in the comments below!
Good luck and train hard!