Top 13 Best Creatine Supplements for Women
UpdatedOctober 23, 2024
I exercise a lot and when I added creatine, my training to the next level. Now that I research about the best creatine for women, there are so many more things that I can accomplish now. It is not the only solution for a lean body mass but it is a start nonetheless.
In this guide, I will discuss on top creatine supplements, the side effects of creatine and the improved forms, and questions people have about creatine.
Top 3 Best Creatine Supplements for Women
- Atlantis Creatine Monohydrate Gummies for Strength & Athletic Performance
- CRAZYNUTRITION CRN-5 Creatine
- Optimum Nutrition Micronized Creatine
When you take creatine supplement, it gets absorbed in the blood stream and gets accumulated in the muscles. When it reaches the muscles, the creatine is phosphorylated and forms phosphocreatine to become a store of phosphate groups.
By increasing the muscle cell volume through water retention creatine supplementation can make muscles look bigger due to water retention and this does not necessarily mean that muscle mass has necessarily increased. This is so because water has filled the muscle cells hence increasing the intracellular HYDRATION and not because of water retention.
Atlantis Creatine Monohydrate Gummies for Strength & Athletic Performance
Atlantis Creatine Monohydrate Gummies for Strength & Athletic Performance
Experience strength and recovery gains with Atlantis Creatine Monohydrate Gummies. Practical and efficient, they increase the strength and help the muscles to restore after trainings. Ideal for any woman who would wish to develop muscles and increase their performance.
If you’re intent on using a premium creatine supplement exclusively for women with no analogs in terms of the objective – to boost strength, performance, and recovery – guaranteed, Atlantis Creatine Monohydrate Gummies would be a great choice to consider.
Pros
- It is loaded with 5g of pure creatine in each gummies serving which is highly effective for muscle enhancement the female athletes.
- These supplements come in Gummy form which is so much more enjoyable to take than powdered supplements and can easily be incorporated into one’s routine.
- Creatine is well known for increasing the energy levels, stamina, and overall performance of a person.
Cons
- Limited flavor options
- Possible chewing sensitivity
We have been using Atlantis Creatine Monohydrate Gummies as a supplement for working out, and the results are stunning; our strength has improved along with faster recovery. This form is easy to execute and agreeable to clients who do not enjoy powders or pills.
When it comes to efficiency, such gummies have helped in improving the stamina while exercising or training and fast healing after. 25% of its suggested dosage has no negative effect on fitness, thus the recommended 5g serving size is suited without inducing distress.
Thus, Atlantis Creatine Monohydrate Gummies deserve to be considered one of the best creatine supplements for women who want to build muscles, enhance their performance, and shorten the recovery time after exercising. All in all, if the main purpose of your intake of supplements is to further enhance your fitness, then yes these gummies could be the right fit for you.
CRAZYNUTRITION is formulated to increase energy, building of muscles, repair and recovery of muscles and muscular hydration and I consume it after exercise. We have never suffered from muscle cramping after, for instance, some intensive gym sessions each time I employed the high-quality formula. In addition, there is no bloating or any form of headache experienced because of the intake of CRAZYNUTRITION.
Actually, CRAZYNUTRITION is one of the best products which contains the best ingredients, does not contain GMO, is suitable for a vegan lifestyle and has electrolytes to stabilize the water inside the body. It has five different creatines: such as monohydrate, hydrochloride, ethyl-ester, tri-creatine malate and citrate pyruvate. Shifting to the benefits, you are able to receive five fold the amount of energy in comparison with a standard creatine product and the option of an increased ATP potential. The five creatines help in minimizing the chances of the user developing tolerance in the supplement as seems to be the case with other brands.
CRAZYNUTRITION has other products other than the creatines and these other products are equally useful. Among these are: sodium for proper functioning of the body nerves, muscles, cells and in the regulation of body fluids, for water balance. In the same manner, Aquamin AG enhances stomach and intestinal tract functionality and assimilation with an ideal calcium with marine origin, which is much more bioactive than normal calcium carbonate. For the last but not the least , potassium is essential that helps to sustain energy and strength during physical exercise, reduce the level of exhaustion and pain and enhance muscle and tendon flexibility to recuperate quickly.
Pros
- Repair, recover, and build muscle
- Five creatines in one
- Enhanced performance
- Boosts focus and endurance
- Optimize muscle hydration
- Non-GMO
- Vegan ingredients
- Added premium electrolytes
Cons
- The orange and mango flavors may not work well when mixed with shakes or beverages
Optimum Nutrition provides 60 servings of micronized creatine. It is tasteless and contains only components that can increase my energy when exercising in the gym. In the reps I am able to lift significantly more than I was able to prior to the onset of my training regime and I gains more reps than the extent of my dreams.
Specifically, the product is micronized creatine therefore I am able to utilize the maximum of every serving towards the building of muscle mass, strength, and power. Moreover, Optimum assists in the decrease of the likelihood of constant fatigue from the body.
Optimum Nutrition Micronized Creatine has its quality control mechanisms with no banned substance in the supplement. As apart from being safer for me it comes in different sizes, thus the supplement is more likely to be near at hand depending on the size. Optimum is liquid and I like that it can just be poured in a bottle while am on the move.
Pros
- Micronized for easy absorption
- 60 servings per container
- Available in multiple sizes
- Banned substance tested
- Supports ATP recyclingSupports explosive movements
Cons
- No scoop included
Creatine Monohydrate from BulkSupplements
Creatine Monohydrate from BulkSupplements
BulkSupplements. com provides 5 grams per serving of micronized creatine, which I consider to be an accurate dose for me to consume. Due to its effectiveness about 95% of micronized creatine that is ingested is actually absorbed and as such every increment of one gram of the micronized creatine is utilized to the letter. BulkSupplements Creatine does not have any taste and that way it can be taken together with other bulky products such as shakes.
BulkSupplements Creatine should ideally be taken just before one is set to work out, owing to the energy rich seascape. Moreover, I can take the supplement between the sessions to make up for the energy. Such creatine from BulkSupplements complies with the requirements of cGMP and has properly designed packaging and labeling. This product comes in one hundred doses in the package and thus will last.
Pros
- Perfect for in-between, or before workout.
- 100 doses
- Pure creatine
- cGMP standard satisfaction
- Gluten-free
Cons
- It can lead to muscle cramps in some people
MuscleTech Cell-Tech is a muscle building supplement for both male and female. I usually incorporate it freely into the my trainings and nutrition routine, and there are 120 doses in it to look through. Furthermore, it is clinically established for providing the maximum capability of muscle development and efficiency.
In terms of creatine absolute best is MuscleTech creatine with HCL for it is creatine type that dissolves and gets absorbed, faster than all other creatines. Moreover, while taking MuscleTech no one is likely to experience stomach upsets and tummy aches as it is the case with other supplements in the market. I prefer to use it in this formulation as it is assimilated in the body faster and is strong thus increasing the reduction of side effects that are as a result of taking high amounts of creatine at a given time.
Pros
- Zero-bloating
- Amplified ATP synthesis
- Valuable before and after sessions.
- Faster absorption
- Extensive third-party testing
Cons
- Flavored creatine might interfere with other flavors when taken with beverages and shakes
Nutircost is a micronized creatine monohydrate powder and it performs it’s function flawlessly. First of all, it can be considered the most suitable for ‘immediate’ outcomes because of its form. Also, Nutircost lacks taste except for its slight bitterness, but it is very powerful, and it helps provide strength for exercise.
Nutircost has a scoop that I use every time I am taking the supplement and it ensures that I get the right portions of the servings. I can take the complement before and after exercising and this is important because am always in need of energy both before and after exercising. For this reason the product is cheap but the benefits it brings are the same like other expensive products.
Pros
- Affordable
- Use pre or post-workout
- Pure creatine monohydrate
- 100 servings per container
Cons
- Not great for use with other prescription medications
EFX Sports possess the best and easiness in a creatine capsule. Taking it is relatively easier especially because it does not require some mixing or extensive preparation. In the event that I am on a working trip, or when I am tight in my schedule and I need to rush to the gym, all I require is a capsule of EFX Sports, and am on my way.
EFX Sports creatine has one of the most important features I look for in every creatine supplement for women: Bring pH to the required level. ‘If a female meagre needs even a tiny shift in the pH and on the next day we have a slightly-acidic stomach, we know how much it affects us’ For this reason, I opted for pH-corrected creatine that is not influenced by HCL in the stomach. This makes EFX Sports one of the most potent creatine in my rack or rather in my list of creatine supplements.
Besides, it is beyond question that EFX Sports is a buffered and stable creatine monohydrate; more importantly, this is an extensively investigated sports supplement. This is a supplement product, the research behind it is strong therefore I can trust it produces the desired outcomes and assist me in the upkeep of a healthy exercise schedule.
The formulation of EFX sports is in capsule form and each bottle I do not have to waste time trying to calculate the perfect measure as is done for me.
Pross
- Extensively studied and tested
- Convenient capsules
- Premeasured to save time
- Processed to become buffered and pH corrected to get the best results.
- Fits well for any form of sporting activity.
Cons
Cons
- Capsules are not as efficient as powdered versions
- Capsules are not as efficient as powdered versions
Crazy Muscle is my companion at the gym when I feel like working out to make the muscles ‘dance’. Creatine pills are not juices but the supplements are a reliable solution when it comes to muscles and their recovery.
Crazy Muscle does not contain ingredients of animal origin and its supplying is aimed at including all the population categories. It is a healthy dish as it is not only gluten-free and contains no soy, but it is also keto, so it can be a go-to dish for numerous people involved in any diet plans related to the enhancement of their health and physical activity level. Moreover the taking of pills is convenient when setting up workout objectives because planning is done with pills not powder.
Pros
- Affordable
- Keto-friendly
- Vegan
- Gluten-free
- Soy-free
Cons
- Might cause diarrhea in some people
Thorne Creatine is a product that has amino acids that help in muscle building, energy at the cellular level, and the functioning of the brain. The product, as mentioned before, is NSF certified and gluten-free, and also suitable for keto diets.
Thorne creatine doesn’t have a flavor, which can be an advantage in taking together with beverages. It dissolves well and does not have a flavor of its own and thus one cannot detect the taste when added to one’s preferred pre-workout shake. Besides, with Thorne Creatine, my muscle capacity or power output as well as endurance is elevated to another level.
Pros
- Supports muscle gain
- Enhances cognitive function
- Ideal for high-energy nutrition
- Gluten-free
- NSF certified
- Keto-friendly
Cons
- The absorption rate could be faster
NAKED Creatine consists of creatine as the only formulation on its label. Manufactured creatine supplement does not have any genetically modified organisms and does not contain soy and gluten and does not contain any of the flavors that may hinder the effectiveness of the creatine supplement. Aside from fast uptake, it disperses fast in water or shakes other than having a fast acting property.
Every time I consume NAKED Creatine, I have not had any side effects since it is 100% free from allergens or other things that those researches have mentioned.
Pros
- Vegan
- Gluten-free
- Non-GMO
- No additives
- Great for recovery and muscle growth
- Easy to use
Cons
- Hard to take on the go like I would a pill
Muscle feast is a muscle recovery as well as muscle building formula that is perfect to be taken pre as well as post workout. This should be your pick if you want to gain mass. Muscle Feast ranks next to none, as per the Labdoor Quality Ranking, which is why I incorporate it into a plan to boost performance in sports activities.
The Muscle Feast has no erythritol and pure sweeteners which is good because I rather have traditional sweeteners added if there has to be a sweetener added. In addition, the supplement is plant based, friendly with the keto diet, does not contain gluten and other allergenic components, and is relatively cheap.
Pros
- Affordable
- Efficient
- Non-GMO
- Has traditional sweeteners
- Good for mass gainers
- Lacks erythritol, unlike many creatine supplements
Cons
- Not many people prefer sweetened supplements
Cellucor Cor-Performance Creatine Monohydrate
Cellucor Cor-Performance Creatine Monohydrate
Cellucor Cor-Performance Creatine Monohydrate is in a micronized form which makes it to be in a betterstances and form that helps it to be absorbed easily by the body. It also complements the other dietary performance-enhancing nutrients such as vitamin supplements and plays an immense part in the pre and post-training regime.
Of course, Cellucor is perfect for the purpose of amino recovery, which is a feature that was crucial for me given the overall concept of my supplement plan after training. Besides, it is relatively cheap and is of plain creatine monohydrate something I like because it does not mix well with my favorite flavor of shake.
Pros
- Works alongside other supplements
- Caffeine free
- Affordable
- Unflavored
- Fast absorption
- Zero sugar or calories
Cons
- Damaged by heat or sunlight
How to Choose Creatine Supplementation
i) Form
Creatine comes in powders, liquids, and capsule forms for simultaneous ingestion through the mouth. The different forms indicate the efficiency of the various forms or indeed the inefficiency of the various forms that will be used. For instance, liquid creatine supplement face limited shelf life as opposed to those which are in powder form. Further, the powdered creatine metabolism occurs more quickly in contrast with the capsule kind of creatine, and it is the most common creatine type used by women.
ii) Testing
When it comes to creatine supplementation, it is essential to choose a supplement that has been out in the market, tested, and most importantly verified on the effectiveness of the supplement by a third party. For instance, creatine monohydrate has been through vast research and deemed to be effective enough by the users particularly those that are_female. This is the creatine that I would advice anyone to use. Other types of the supplement, including the creatine HCL, may not have been researched as thoroughly; thus, you should take their boastful performance figures with a grain of salt.
iii) Dosage
When it comes to creatine supplementation the dosage plays a vital role to as to how your body will respond to the supplement. For example, since creatine has been known to provoke gastrointestinal problems in some persons, the clients in question would be advised to consume the supplements sparingly. However, creatine supplement is swallowed to enhance energy; therefore, a more extended amount or smaller portion can be taken for muscular recuperation in a shorter duration or an immediate energy charge.
We recommend talking to your doctor on the amounts that you can take at a given time. Creatine can be taken in four or five doses in a day and this is adequate supposing the different boosts of energy are spread out in the entire day.
iv) Price
Creatine supplementation is not a one-time thing. Thus, while on creatine supplements, there is always the need to provide for a long-term program that will be in harmony with the working out schedule. Think about P/S ration and make sure your choice corresponds to the amount of money you are ready to spend. Creatine is not an exception from the list of used supplements and the price should result in gains and benefits.
v) Reviews
People respond differently to such types of products, and observing how other people feel about creatine supplements in general will assist you in having a picture of what to anticipate from the chosen variety. Supplements like creatine require reviews, because the different forms of the supplement function in different ways and one has to establish what one requires. Reviews will help you to avoid spending so much cash and time that could be used testing which creatine supplements for women is the best.
vi) Additives
Customers want products that are appealing’ thus brands incorporate the Amalgam in their products to attract the users. Among foods some will contain artificial colouring to give it a presentable look of being appetising. Some of them will have artificial sweeteners added to them because looking at the creatine supplements, which are usually tasteless, one cannot help but feel bored.
However, it is good to take the pure creatine and other supplements without any addition to them. This is because their effectiveness may be some extent lesser, or they could have different effects on the body all together.
vii) Purpose for Buying the Creatine Supplement
Why you are getting the creatine supplements determines on how you are going to consume them. For instance, an involved vegan who is looking to boost his or her energy will take creatine differently to a person who will be working out in a bid to gain mass. The use of creatine differs from one person to another, as does the usage.
viii) Diet
One's diet limits them to the creatine brand they will be buying. For example, if one is a vegan, they will be confined to only filtered products in the restaurant. There are other features: keto, gluten-free, and with no additives that people with certain allergies tend to avoid.
Supplements of creatine are important , specially for vegan because they get less creatine than meat eaters of equal body size. Hence, the utilization of creatine supplements depends on the diet you take.
Types of Creatine Supplements
a) Micronized Creatine
Micronized creatine has also undergone a process of digestion so that its efficiency and assimilation rate is improved. The faster this creatine supplement will be assimilated, the less side effects will be noticed. In addition, the micronization of creatine enhances it solubility even in water because more of it dissolves in water.
b) Creatine Hydrochloride
Creatine hydrochloride is a form of creatine where the molecules have been attached to hydrochloric acid to increase its ability to dissolve in water as well as its rate of absorption into the body. On the absorption front, it was seen in this study that creatine hydrochloride is absorbed much faster and therefore can be ingested in small volumes thus having minimal impacts on the body’s economy that may lead to what is evident as stomach upsets among other related complications.
c) Creatine Ethyl Ester
Creatine ethyl ester is just like the creatine monohydrate except an ester group is added to the molecule. Esters are organic compounds that are produced by the reaction of alcohol and carboxylic acid famously known as esterification. The process helps in increasing the uptake of creatine and at the same time lessen the chances of water retention and swelling.
d) Liquid Creatine
Creatine is available in powder form; however, some brands prepare the creatine in liquid form. Although liquid creatine can be purchased it is not as widely used as the powdered types of creatine as the former is prone to degrading while the latter retains its form for longer according to this research piece.
e) Buffered Creatine
Since the stomach is acidic, it may alter the corresponding creatine pH value. That is why some manufacturers mix a small amount of alkali to the creatine powder, so it should remain stable in the stomach and there should be no heartburn. While exercising, the created alkaline buffer helps to maintain the pH level of the muscle at a non-acid level as it has added creatine to it. This raises the workout intensity as well as the training volumes one would not have been able to achieve.
f) Creatine Magnesium Chelate
Creatine magnesium chelate is a creatine supplement that is conjunction with a magnesium ion to act as a cofactor. Chelating is used to mean the act of binding of molecules to metal ions for several reasons. Regarding chelating bases, magnesium is used because it is alkaline to help stabilize creatine to the acidic conditions of the stomach.
When creatine is taken through the mouth and ingested in to the stomach, it is broken down by the acids and is converted in to creatinine hence would not result to the anticipated muscle mass for the certain amount taken. Magnesium also aids in the ATP musco-resynthesis and in energy generation.
g) Creatine Nitrate
Creatine nitrate is derived from creatine incorporating nitrate groups to the molecule. These are viewed as being more soluble than some of the creatine monohydrate powder forms of the supplements. Nitrates improve exercise training time by decreasing the level of oxygen utilization in the muscles. Besides, it raises the energy output to the muscles hence improving performance.
h) Creatine Monohydrate
Creatine monohydrate is a combination between creatine molecules and water molecules and can be manufactured in various methods. The term anhydrous just means that you strip the creatine of its water molecule, and what you have left is creatine anhydrous. Therefore, a creatine monohydrate pill is about 90% of the product, while a creatine anhydrous is filled to 100% of the pill.
Creatine monohydrate can be micronised, in other words the molecule is ground to more enhanced levels, which means that micronised creatine monohydrate dissolves better in water. Creatine monohydrate which is in the powdered form that is micronized is assimilated easier by the body.
Cons
To some extent, creatine monohydrate is made of water, it contributes to water retention in muscle, will cause muscular advancement and improvement in the performances of upper and lower limbs muscular strength. Creatine enhances high muscular endurance in activities that can barely last for a very short time or in highly rigorous exercises such as cycling or deadlifts and the related activities.
Creatine Side Effects on Women
Just like any other supplement, food, or medicine, creatine is associated with side effects to women whenever they take it, more so when combined with other brands of medicine. Although they are rare here are some side effects that you can be expectant of;
- Diarrhea
- Muscle pulls
- Stomach upsets
- Weight gain
- Liver damage
- Kidney damage
- Muscle cramping
- Dizziness
- High blood pressure
Frequently Asked Questions About the Best Creatine for Women
a) What type of creatine should a woman take?
Creatine monohydrate is the most preferable supplement for a woman since there is a lot of data about its non-harmful effect. However, it has relatively fewer side effects than the other brands of creatine. However, it does not lead to water retention or bloating which is common with other herbs and stood for others.
b) Should women use creatine?
Yes, women can use creatine, though it is more recommended for men, especially those into bodybuilding as it has been seen from the article. The majority of the published studies have involved male Populations; however, recent findings indicate that females could also produce a similar result as males from creatine supplementation in relation to strength and muscle mass gains.
c) What does creatine do for women?
Creatine increases the development of muscles in women who are exercising. Menopause affects males and females where; females post menopause see an increase in their bone mineral density, and improvements body composition. Creatine improves the performance and enhancement of recovery time in the body after exercise for athletic women.
Further, creatine is useful in increasing muscles mass, maintaining energy supplies and having adequate energy when exercising. It helps in the overall wellbeing of the brain by increasing the provision of oxygen and energy to the brain which in turn enhances the brain’s functionality. Last but not the least, with the help of creatine one can avoid heart diseases as the person stays active.
d) When should girls start taking creatine?
Though, there is a lack of studies centered on the use of creatine among adolescent girls, it is advised that people should not begin the use of creatine supplements especially if they are still growing. This is usually when the person reaches the age of legal adulthood that is at the age of 18 years and above. As with any supplement, there is a need to evaluate the essential factors as well as the risks before consuming the supplement and consulting a healthcare expert who will advise a consumer depending on their health condition, aims, and other factors.
Final Thoughts
Exercising and keeping fit is something that is not very easy to do. Therefore, at times, we incorporate additional foods, products, and exercise into the meals and timetable in order to get the best outcome. One such supplement is creatine, which was found to have no ergogenic effect for repeated or continuous multidirectional cycling, yet within of course, within the limits of this and similar studies, the ergogenic benefits of creatine cannot be denied for it has been shown to enhance force, power, and resistance in other exercises.
Regarding the taste, I incorporate the creatine into my protein shakes or even into fruit punch, which makes it quite portable to take. In its various products, there are creatine forms; however, the micronized creatine powder is the best because relative to the absorption rate, it has high creatine concentration after its intake.
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