The fitness industry is huge on creatine supplements. They help you have better workouts in the gym and have a quicker recovery. Yet women are afraid to try creatine with the worry that they will get too bulky or bloated if they use creatine supplements.
If you're using a high-quality creatine supplement with the right exercise routine, then you don't have much to worry about. I've done extensive research, and this is what I believe to be the best creatine for women.
Our Top Creatine Supplements For Women (2020)
PRODU | HIGHLIG |
|---|---|
Best Overall OUR #1 RATED  #1 Transparent Labs | |
#2 Cellucor Cor-Performance | |
#3 Optimum Nutrition | |
#4 MuscleTech Platinum | |
#5 Bulk Supplements |
1. Transparent Labs StrengthSeries Creatine HMB (Editor's Choice)
What I love most about this supplement over other creatine products is that there are no artificial sweeteners, colored dyes, fillers, or harmful additives. It's just pure creatine, HMB, and BioPerine.
These ingredients are scientifically proven to help gain strength, increase endurance, decrease body fat, and prevent muscle loss.
It comes in 2 flavors; Blue Raspberry or Unflavored. I tried the Blue Raspberry, and it was delicious. It didn't dissolve as quickly as I would like, but it did get the job done.
Each container has 30 servings. It's recommended to take 1 scoop 30 minutes after a workout. If you use it daily as you should, then it will last you one month. If you try this and end up liking it, I would recommend buying in bulk to get a discount.
Pros
CONS
2. Cellucor Cor-Performance Creatine
This creatine supplement has micronized creatine monohydrate. It's just like creatine monohydrate, except it has smaller particles, which makes it easier to dissolve in liquid. The improved water solubility is pretty nice. I like the smooth texture.
The only ingredient in this supplement is creatine. So if you're not looking for additional boosting power from other ingredients, then this product may be for you.
The flavors include Icy Blue Razz, Fruit Punch, and Unflavored. From my research, all of the flavors are great-tasting. Thanks to the micronized particles, it mixes easily into any liquid. You can even blend it with your favorite drink.
Pros
CONS
You have the option to purchase 50 or 72 servings. Surprisingly, the 72 serving container is cheaper than the 50 for a one-time purchase. The product gets even cheaper if you get a subscription. Regardless, I think it's a great value.
3. Optimum Nutrition Micronized Creatine Powder
This is another supplement that only contains creatine monohydrate. I appreciate that one 21oz container has 120 servings. If you take one serving a day, then this will last you for 3 months. It's an unbelievable value.
They recommend creatine loading, which is a process where you take more than usual at first for your body to absorb creatine faster. Creatine loading is totally a personal preference, so it's up to you if you want to do this to maximize gains.
It's a bit inconvenient that a scoop isn't provided with the product. However, pretty much everyone has a teaspoon at home.
Pros
CONS
Another inconvenience was that it doesn't dissolve well at all at room temperature. After stirring for a while, I decided to put a little hot water into my drink to help it dissolve. It did the trick, but I didn't like that I had to put the extra time into it.
4. MuscleTech Platinum Creatine Monohydrate
The creatine in this supplement is micronized creatine monohydrate. It only contains creatine, making it a pure creatine source.
In a study done by the company to test this product, participants gained 6 lbs of muscle in 6 weeks. In a different study, the test subjects increased their strength by almost 19% in 10 days. Even though these studies were listed on their website, I couldn't find the original research online, which makes me a little suspicious of these claims.
One container has 80 servings. So, this product will last you almost 3 months if you take 1 serving daily.
Pros
CONS
They also recommend a loading phase for better absorption. Another recommendation they have is to mix it with a carbohydrate beverage or a sports drink for better results.
5. Bulk Supplements Creatine Monohydrate
Bulk Supplements only uses Creatine Monohydrate in their supplement. They claim that their creatine has been lab-tested for purity and quality to ensure that you only get the best quality. It's also vegan-friendly and is Non-GMO. It's free from dairy, sugar, soy, yeast, and gluten.
Although it's not listed on the label, their product information says the creatine is micronized. This makes it easier to dissolve in liquids, at the same time, quicker for the body to digest.
This is a powder supplement that doesn't come with a scoop. I also struggled with making sure the bag stayed zip. I would have preferred a container with a lid.
However, there was no smell or taste, which made it easy to consume.
Pros
CONS
This supplement is easily the best value. One 500 gram bag of creatine has 200 servings. If you take 500 milligrams per day, then this will last you over 3 months. It's definitely the best value.
6. BPI Sports Best Creatine
This creatine supplement has six advanced forms of creatine. The company says this helps promote better muscle growth, improved strength, and faster recovery. The six forms are creatine monohydrate, creatine anhydrous, creatine MagnaPower, creatine phosphate, creatine AKG, and creatine alkaline.
Besides the six advanced forms of creatine, this supplement also contains betaine to boost power and strength. There is also Himalayan pink salt.
BPI Sports specifically designed this creatine supplement to not need a loading phase and prevent bloating.
This product has a proprietary blend of creatine, so it's hard to determine the exact amount of each creatine that you are getting in your dosage. I like knowing exactly what I'm getting, so this is a bit of a disappointment for me.
Pros
CONS
If you're worried about trying a new creatine supplement, then this product has a 30-day money-back guarantee. It should minimize your loss in case your unsatisfied with it.
7. Beast Sports Nutrition Creatine Complex
This creatine supplement has 5 different versions of creatine. The creatine forms are Creatine Monohydrate, Di-Creatine Malate, Creatine Anhydrous, Crea-Trona (Buffered Creatine), and Creatine Gluconate.
The company claims that this unique formula delivers lean muscle mass, reduces muscle breakdown, and improves recovery time.
What users love about this product is that it doesn't cause any stomach pain or bloating. They also say it helps with their energy levels.
I personally appreciate that it's available in both powder and pills. It makes it convenient no matter which type you prefer.
Pros
CONS
If you choose the powder version, it comes in 5 different flavors. I've heard great things about their flavors, but it looks like they were made with artificial flavors and coloring.
What Are The Benefits Of Creatine For Women?
The benefits of creatine for women are numerous [1]. The most significant benefit is that it increases your work capacity, provides more energy, and gives you an ability to increase the intensity of your exercise routine.
Creatine works differently than protein. It doesn't directly affect the muscle cells, so it's not going to do much if you don't exercise.
Even if you're looking to maintain weight, creatine is valuable for you. Creatine supplements will delay the onset of fatigue and physical exhaustion, allowing you to go all out with your exercise regime.
Female athletes and bodybuilders benefit from the use of creatine supplements, giving them the ability to workout longer while also promoting quicker recovery.
What are the side effects of creatine?
There are a lot of rumors about the side effects of creatine. At the end of the day, there are practically no side effects as long as you take the recommended dosage [2]. There have been hundreds of studies showing the effectiveness of creatine. However, if you misuse creatine, then you might experience muscle cramping, dehydration, dizziness, nausea, and diarrhea.
What should I look for in a creatine supplement?
There are different varieties of creatine to look for in a creatine supplement. Some of them only contain one version, while others combine multiple creatine forms in their formula.
Some types of creatine include creatine monohydrate, creatine ethyl ester, creatine anhydrous, creatine citrate, creatine phosphate, and more.
Creatine monohydrate is the most basic and simplest creatine form. It's also the one creatine that has been researched the most.
Another thing to consider is how much creatine is in one serving. Take the time to read the nutrition label as this varies from brand to brand.
Will creatine make women gain weight?
Creatine may make you gain weight depending on how your body utilizes the supplement [3]. Technically speaking, weight gain can happen because of the increased water in your muscles and overall muscle growth.
Athletes love the idea of gaining muscle, but the everyday woman might be put off by the idea.
With the use of creatine, the weight you gain is not necessarily bad. There are so many benefits to gaining muscle for your overall health.
Creatine alone will not cause you to bulk up. But it might help you have better workouts overall, which will help just about any goal.
Krissy Kendall
PhD, Certified Strength and Conditioning Coach
If you happen to gain weight while taking creatine, remember that you're not putting on fat. Weight gain can be a healthy thing, and you should feel good for taking care of your body.
What type of creatine should I choose?
As I mentioned before, there are several varieties of creatine.
I recommend that you stick to monohydrate creatine because it's the most scientifically-backed creatine.
If you want, you can try micronized creatine monohydrate. The only benefit it has over regular creatine monohydrate is that it's easier to mix in water due to its smaller size.
The other forms of creatine are promising, but they still lack enough scientific evidence to support their claims. If you're looking into trying creatine, the monohydrate would be your safest choice.
How much creatine should a female take?
The human body will naturally create 1-2 grams of creatine daily. If you're looking to build muscle, then you want to take 3-5 grams of creatine daily.
Some people like to do creatine loading, which means they take 20 grams of creatine daily for 5-7 days before doing a daily dose of 3-5 grams. I don't think loading creatine is necessary, but you will see results faster with this process.
When should I take creatine?
You may take creatine either before or after your workout The closer you take creatine to your exercise routine, the better your results will be. One study noted that people who took creatine close to the time of when they exercised gained more muscle and strength [4]. It didn't matter if it was before the exercise or post-workout.
Is creatine good for menopause?
Most studies show that creatine doesn't help with menopause. It doesn't enhance physical performance, increase energy, or improve endurance in older women. There have been a few studies that showed positive results for menopausal women using creatine, but there hasn't been a lot of confirmed positive studies.
Can I take creatine while pregnant?
Although there have been studies conducted on rats that had favorable outcomes, creatine should be avoided during pregnancy. If you are concerned about your creatine levels, then you should consult with a healthcare professional.
My #1 Recommendation Is...
I hope this information was helpful and that you are feeling ready to try creatine supplements. Creatine will help you reach your body goals. I would highly recommend trying the Transparent Labs StrengthSeries Creatine HMB.
The ingredients are high-quality, and the addition of HMB and BioPerine ensures that you get the boost you need to increase your strength training and lose body fat. I love the results I've gotten, and I think you will like it too.
Transparent Labs StrengthSeries
Our #1 Creatine for Women
