What comes into your mind when you hear the word “creatine”? Most people recognize creatine as a supplement men use pre-workout to get muscled up. I am here to tell you that creatine isn’t exclusive for men and is not just a pre-workout supplement. A lot is going on with creatine, especially for women.
That’s why I am here to tell you all about the best creatine for women and who makes them.
Creatine: A Quick Recap
First, let’s do a quick recap of what creatine is.
Creatine is a chemical found naturally in the cells of the muscles. Amino acids, methionine, glycine, and arginine make up this chemical. Its role in the body is to help the muscles use energy more effectively. Today, you can find creatine as a supplement that improves performance in intense workouts, boost strength, and promote quick recovery from exercise.
In addition, creatine can help you gain muscle and strength when coupled with resistance training. A research study by Abbie E. Smith-Rhyan et al. found that creatine has many potential health benefits for women. It showed that creatine could augment bone mineral density and body composition in postmenopausal women.
Now, seriously, who would not want to try creatine?
5 Best Creatine Supplements for Women
There is not enough research on creatine to say its benefits are conclusive. However, most research shows positive results on the use of creatine as a supplement. Studies on its effects on women’s health are particularly noteworthy, which is why I’m quite keen on finding out more about it.
With that said, I did my best to find the best creatine for women out of all the numerous supplements available. Below is the list of the creatine supplements I believe are great if you want to try taking creatine.
1. Thorne Research Creatine
One of the things I liked about Thorne Research Creatine is it is perfect for women with dietary restrictions. This is because this creatine does not have any artificial flavors. It also is certified to be free of soy, gluten, and dairy, which means anyone who cannot consume them can take this supplement.
Another thing that made this creatine at the top of my list is that they use a high-quality ingredient. You can tell the ingredient is high-quality, thanks to the fact that all Thorne Research’s products are third-party tested. Their creatine and other products are guaranteed not to have any illegal substances in sports.
There is no confusion when it comes to the ingredients of Thorne Research Creatine. If you look at the product, it is listed there that it only contains 5 grams of creatine monohydrate. It is NSF Certified for Sport, which I would expect from a partner supplement of 11 US Olympic Teams, and manufactured in collaboration with Mayo Clinic.
My only complaint is it’s tasteless since it’s unflavored after all.
Pros:
- It contains only creatine monohydrate
- Ideal for those with dietary restrictions
- Third-party tested
Cons:
- Tasteless
2. Genius Creatine
Genius Creatine is a creatine supplement I like because it has other ingredients that contribute to the many benefits it offers. Besides creatine monohydrate, it has beta-alanine, an amino acid for preventing the buildup of lactate in muscles. Beta-alanine helps boost athletic performance, which makes this supplement ideal if you do an intense workout.
There are more ingredients in Genius Creatine, such as AstraGin. It’s a mix of Astragalus membranaceus extract and Panax notoginseng extract. According to AstraGin’s website, this supplement blend can boost your energy levels. It also claims to improve the body’s ability to absorb nutrients.
Genius Creatine also has turmeric, spirulina, and curcumin. These other ingredients provide the supplement’s anti-inflammatory properties. This creatine can also improve exercise recovery and increase your ability to do cardiovascular workouts. If you like a creatine supplement that offers more benefits than creatine, this supplement might work for you.
It comes in a single flavor – sour apple – so it might not be ideal if you want to use the supplement for shakes and smoothies. I also liked that it uses stevia and monk fruit extract as sweeteners. Moreover, it doesn’t contain any fillers or artificial dyes. The company says all products are tested regularly, but the testing is only available upon request.
Pros:
- More ingredients than creatine
- Free from dyes or fillers
- High-quality ingredients
Cons:
- Only a single flavor
3. Bad Athletics Creatine for Women
Bad Athletics Creatine for Women claims it can help you build strength and boost your power during exercise. The reviews about this supplement suggest that it works as most who tried it say they feel more energized and have better muscles. I have tried it myself and liked that even though it is flavorless, it is not bad tasting at all.
This supplement uses high-quality micronized creatine monohydrate. It is still creatine monohydrate but in smaller particles. Thanks to the smaller particles, this supplement is much easier to dissolve. The texture of the supplement is a lot smoother, which I particularly like when I drink it with water.
Bad Athletic Creatine for Women does not contain fillers or additives, which work for those with dietary restrictions. It’s non-flavored, so it is okay to add to other drinks. According to the website, this creatine is produced in an FDA Registered Facility and is GMP Compliant. Each container of the Bad Athletic Creatine for Women contains 60 servings of the supplement.
Pros:
- Micronized creatine monohydrate
- No fillers or additives
- No flavor
Cons:
- It doesn’t have other ingredients for more benefits
4. Six Star Elite Series Creatine
What makes Six Star Elite Series Creatine different is it comes in pill form. All the other creatine supplements are powdered. This one comes in micronized creatine pills that claim to encapsulate a potent dose of creatine. According to Six Star, this creatine helps the body to generate ATP, a vital source of muscle energy.
Each pill provides more than 3g of a high-quality blend of creatine monohydrate. Six Star Elite Series Creatine is a highly recommended creatine supplement, not only for women but also for men. It has a long list of credentials, from being America’s #1 Selling Bodybuilding Supplement Brand to cGMP Certified.
From my research, athletes and ordinary people alike love this supplement. There are many positive comments about it, such as improving disorders like fibromyalgia and chronic fatigue syndrome. However, some people who do not like to take pills might not enjoy this creatine supplement.
Pros:
- Trusted brand
- Third-party testing
- For men and women
- High-quality blend
Cons:
- Some don’t like pills
5. MMUSA ATP Femme Creatine
MMUSA ATP Femme Creatine is grape-flavored creatine for women. It’s the creatine supplement I liked the most for its delicious flavor. However, since it is flavored, you can’t add it to your other drinks.
This is a pre-workout supplement containing Creatinol-O-Phosphate, a muscle-building compound that claims to supercharge strength. Its advanced formula also includes Trehalose for recharging the energy stores of the muscle, and Glucosamine Sulfate for the improved structural integrity of the blood vessels, joints, and connective tissues
It also has Eleutherococcus Senticosus Extract, an adaptogen with an anti-inflammatory property that can extend endurance and energy. MMUSA ATP Femme Creatine also has vitamin b12 that should help you have healthy red blood cells.
Combining all these ingredients makes MMUSA ATP Femme Creatine one incredible creatine supplement. However, my research does not tell me anything about others’ experience using it although it is highly-rated creatine.
Pros:
- Advanced formula
- Delicious flavor
Cons:
- Can’t mix with other drinks
FAQs on the Best Creatine for Women
1. How soon can I notice the results of taking creatine?
Typically, you can see an increase in muscle mass after a few days of use. According to what people say, you can already feel more pumped just after three or four days of using creatine. Doing a weight lifting program while taking creatine can make the results come quicker.
2. What drinks can I drink creatine with?
Flavored creatine supplements are best dissolved in water. If unflavored, you can mix creatine powder with vegetable or fruit juices. You can also drink it with milk if you prefer.
3. What is the correct dosage?
Scientists are yet to find the best dosage to get the most out of creatine. If you are a non-athlete looking to bulk a little and tone down your muscles, the recommended dose is three to five grams a day for a month.
4. Can I take creatine indefinitely?
We still have a lot to know about the long-term effects of creatine. As such, I recommended that you cycle your use of this supplement. For safety, you should take it for a month and take a break for a while before using it again. It is also recommended to take just about 3 grams of creatine twice a week or every other day after a month’s use.
5. When is it best to take creatine?
It is best to take creatine during training days after your workout. This way, you will not feel nauseous, and the creatine can replenish your lost energy stores. It is also ideal for taking half of the dose pre-workout and the rest post-workout.
My #1 Creatine Recommendation
Out of the five creatine supplements in this list, I highly recommend Thorne Research Creatine as a simple but high-quality supplement. Since it only has creatine as an ingredient, it should familiarize you with all the benefits creatine offers. All the remaining creatine supplements in this list are premium products you can try.
Sources:
https://www.healthline.com/nutrition/what-is-creatine
https://www.healthline.com/nutrition/creatine-for-muscle-and-strength
https://www.healthline.com/nutrition/creatine-for-women
