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Today, we’ll be going over the best creatine supplements for women.
Knowing what to look for is important when it comes to creatine supplements because there are so many to choose from. You have to examine their ingredients, dosages, testing for quality and safety, and other key variables.
Fortunately, I’ve done a lot of the work for you. I’m a holistic health practitioner and researcher with a significant amount of experience in the supplement industry.
The Top Choice
In addition, Transparent Labs Creatine HMB is tested for purity, quality, and safety, uses full label transparency, and doesn’t have any artificial ingredients.
However, all of the supplements mentioned here are solid choices. You may find that one is the best for your unique situation or goals. That is why it is important to keep reading this review of the best creatine for women – to see which one has the best shot at working for you!
The Top 9 Creatine Supplements
Related: 100 Foods High In Creatine
You’ll also see that these supplements have an evidence-based dose of creatine monohydrate. And some supplements contain additional muscle-building ingredients, such as HMB.
So, without further ado, let’s get right into the top nine creatine supplements.
9. Kaged C-HCL Creatine
Kaged C-HCL is a creatine hydrochloride (HCl) supplement made by Kaged Muscle. This product contains a patented form of creatine HCl which they claim has a higher absorption rate.
Kaged C-HCL is designed to eliminate the need for a creatine loading phase and saturate your muscles quickly. This may lead to improvements in strength and muscle mass.
Not to mention, it is designed to eliminate bloating and other uncomfortable side effects caused by inferior creatine products.
- Informed Sport tested for banned substances
- High absorption rate
- Easy to mix and dissolve
- Tested for purity
- Low price
- Only 750mg per serving
- Includes sucralose
- Only two flavors
8. GNC Pro Performance Creatine Monohydrate
This supplement comes in capsule form, so it is a suitable option for people who don’t like taking powders. It includes 3,500mg of creatine monohydrate per serving to help improve athletic performance and increase muscle mass.
Plus, there’s only one other ingredient (gelatin) so it has a clean ingredient profile.
- Good option for people who don’t like powders
- Moderately priced
- No artificial ingredients
- Free from wheat, gluten, dairy, soy, corn, yeast
- Tested for banned substances
- Dosed somewhat low
- Need to take five capsules per serving
- Contains gelatin, which may be an issue for some
7. Nutricost Creatine Monohydrate Powder for Women
Nutricost Creatine Monohydrate Powder for Women is a creatine powder with additional ingredients added for women’s health. This formula contains 3g of creatine from a combo of creatine monohydrate and creatine HCl, which they say supports energy production and muscle recovery.
This supplement also contains cranberry extract and uva ursi to help fight urinary tract infections. And they also added in folate, which seems to improve pregnancy outcomes, among other benefits for women’s health.
Plus, Nutricost Creatine Monohydrate Powder for Women is third-party tested and contains all-natural ingredients.
You can buy Nutricost Creatine Monohydrate Powder for Women on Amazon.
- Third-party tested
- Non-GMO, vegetarian, gluten-free
- Includes herbs and vitamins for women’s health
- 50 servings per container
- Priced very low
- Only 3g of creatine per serving
- Just two flavors (besides unflavored)
- Some customers dislike aftertaste
6. EVLUTION NUTRITION Creatine 5000
EVLUTION Nutrition Creatine 5000 is advertised as a high-quality, pure form of micronized creatine monohydrate. It contains 5,000mg of creatine monohydrate per serving to boost strength and training performance as well as muscle mass.
There are no other ingredients. This pure formula is meant for athletes in need of a boost in strength, energy, or muscle.
- 5g of creatine per serving (evidence-based dose)
- Pure formula with no artificial ingredients
- Uses creatine monohydrate
- 60 servings per container
- Nearly $0.50/serving
- Only comes as unflavored
- Some people might want more ingredients
- Some customers have difficulty mixing the product
5. Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition is one of the most well-known and time-tested supplement brands in existence. One of their most popular products is Optimum Nutrition Micronized Creatine Powder, which delivers 5g of pure creatine monohydrate per serving.
Their creatine is made with Creapure®, a trademarked form that is supposed to be particularly effective for enhancing strength, muscle, and size.
Plus, the micronization technique aims to make it easier to mix and prevents clumping.
- Contains pure creatine monohydrate
- 5g of creatine per serving
- Easy to mix and dissolve
- Free from any other ingredients
- Much lower than $1/serving
- Only comes unflavored
- Doesn’t have a scoop (need to use a teaspoon)
- Some people may want additional ingredients
4. Cellucor COR-Performance Creatine
Cellucor COR-Performance Creatine contains 5g of micronized creatine monohydrate powder per serving, and nothing else.
- Pure creatine monohydrate
- 5g of creatine per serving
- Micronized for superior mixability
- No added/unnecessary ingredients
- Priced under $0.50/serving, with subscription savings available
- Only comes unflavored
- Some customers may want more ingredients
3. Onnit Creatine Monohydrate
Onnit Creatine Monohydrate is very similar to the last two supplements as it also contains 5g of creatine monohydrate per serving with nothing else added.
This creatine is designed to improve strength and power while also helping you improve body composition. Plus, it is Informed Sport certified, which can give athletes the best reassurance in product legality.
- Pure form of creatine monohydrate
- 5g of creatine per serving
- No unnecessary ingredients or fillers
- Informed Sport Certified/3rd-party tested
- Priced at $0.50/serving, with subscription savings available
- Serving size requires two scoops
- Some people may want other ingredients in it
- Only comes unflavored
2. EHPLabs Crea-8 Creatine Monohydrate
EHPLabs Crea-8 Creatine Monohydrate contains 5g of creatine monohydrate powder per serving. There are no other ingredients added, and it is HPLC tested for safety, purity, and potency.
This pure creatine formula is designed to be an easy way to get creatine into your muscles to improve strength, pack on muscle mass, or aid recovery.
- Uses creatine monohydrate
- 5g of creatine per serving
- HPLC tested
- No sugar, stimulants, fillers, or unnecessary ingredients
- 100 servings per container
- Less than 50 cents per serving
- Only comes in unflavored form
- Some customers might want other ingredients
1. Transparent Labs Creatine HMB
Well, you’ve made it to my top choice, which is Transparent Labs Creatine HMB. Plus, it includes other ingredients that may improve exercise performance.
On top of that, this supplement used BioPerine to enhance the absorption of the ingredients.
And whereas many creatine supplements come in just one or two flavors, Transparent Labs Creatine HMB comes in 11 different flavors. Yet, it doesn’t use any artificial flavors or colors in any of them.
- 5g of creatine monohydrate per serving
- Includes added HMB and vitamin D for performance benefits
- Comes in 11 flavors
- No artificial flavors, colors, sweeteners, or preservatives
- Subscription savings
- Not suitable for people who want just creatine
- Higher priced
Top 3 Creatine Supplements for Women: Comparison
In this section, I’ve created a table to show you how the top three creatine supplements for women compare.
You’ll be able to see the differences and similarities regarding ingredients, dosages, pricing, flavors, and other important aspects.
This comparison can also help determine which of the top three products is the best for you. While I went with Transparent Labs Creatine HMB as the best overall, any of these products are great choices.
|1. Transparent Labs Creatine HMB
|2. EHPLabs Crea-8 Creatine Monohydrate
|Onnit Creatine Monohydrate
|Price per Serving
|Buy 2 Save 5%
|Number of Flavors
Creatine for Women: Buying Guide & Recommendations
Generally, my recommendations to women who want to buy creatine are pretty much the same as those for men – with a few slight adjustments.
Creatine is typically not a very expensive product to make. Most products that contain just creatine (especially the monohydrate) form should easily be priced no more than a dollar per serving. Many high-quality creatine supplements are even as low as 50 cents per serving or less.
Now, this will change if you want a product that has additional ingredients in it. But most of these with added ingredients still shouldn’t cost more than $2/serving on the high end.
Creatine is one of the most well-researched supplement ingredients in the world. It has been proven to be safe and well-tolerated even when taken for several years or more.
With that said, the main safety concern is the purity and legitimacy of creatine supplements made by different companies.
That’s why you want to ensure that the company you’re getting it from uses third-party testing to ensure product purity, potency, and safety. The supplement should also be made in a GMP-certified, FDA-registered facility (or other relevant organization, depending on the country).
Forms of Creatine
Creatine monohydrate is easily the most well-studied form of creatine. There aren’t really any extra benefits with other forms of creatine, such as creatine HCl.
Now, you can still get benefits from creatine HCl and other forms. But if you’re just looking for a basic creatine supplement with the highest value, creatine monohydrate is a no-brainer.
Additionally, creatine monohydrate is the most cost-effective form.
Steer clear of products that contain proprietary blends. If it’s just a pure creatine product, this will never be an issue. But you’ll have to look more closely at supplements that have more than one ingredient.
Each ingredient should have an easily identifiable dosage next to it. This ensures that you know exactly what you’re getting and how much.
Most people find benefits from creatine with at least 2.5g per day. Evidence shows that people can take up to 5 or even 10g of creatine per day. Still, this isn’t necessary as long as you reach the minimum dosage of 0.03g/kg of body weight.
Plus, given that women typically weigh less than men, supplements that have at least 2.5g are likely pretty solid.
The most trustworthy products are typically those that have the highest number of verifiable reviews from real customers.
This is especially important for some of the creatine products that contain more than just creatine. The review can help give you an idea if the other claimed benefits of the additional ingredients (e.g. HMB) actually occur.
Many people are just fine with taking creatine in unflavored form. However, if you’re someone who wants a bit of variety, then a creatine supplement that offers multiple flavors is important. There aren’t as many out there that do this, but it is growing in popularity.
How does creatine for women work?
Creatine works for women in the same way it does for men. The mechanisms in the body are essentially the same.
Creatine is a natural substance found mainly in the muscles but also in the brain. It is made up of three amino acids: l-arginine, glycine, and l-methionine.
Supplementing with creatine can increase the levels of phosphocreatine in the muscles. This is important because phosphocreatine can help generate energy during intense exercises, such as heavy lifting or sprinting.
Again, creatine is one of the most well-researched and tested supplements in the world. Research shows that creatine may reduce fatigue and help boost power and strength outputs by giving the muscles more energy.
Lastly, creatine is found naturally in foods such as red meat and fatty fish. Yet, women generally eat less of these foods compared to men. So, it may be even more important for women who exercise to get creatine through supplementation.
Most Effective Ingredients in Creatine Supplements for Women
When it comes to creatine supplements, the ingredient list is pretty basic. Ultimately, the most effective ingredient in creatine supplements is simply creatine monohydrate.
There really don’t need to be any other ingredients. But some other effective ones that may go along well with creatine monohydrate are:
Creatine monohydrate is without a doubt the most well-researched form of creatine. It has been proven many times over to enhance exercise performance, such as strength and power.
And given that there don’t seem to be any specific benefits of the other forms of creatine, sticking with good ol’ creatine monohydrate is your best bet. Plus, it’s the least expensive.
Effective dosage according to Examine: 0.3g/kg of body weight during the loading phase (5-7 days), if desired, followed by 0.03g/kg of body weight thereafter. Upwards of 5 to 10g may provide additional benefits, especially for people with more muscle mass or who don’t respond to a lower dose.
Effective dosage according to research: 1 to 3g
Beta-alanine is an amino acid that can increase muscle carnosine stores and delay fatigue. On its own, it can increase short-duration, high-intensity exercise performance.
Plus, combining it with creatine may lead to better body composition compared to taking either substance alone.
Effective dosage based on data: 3.2 to 6.4g
Benefits of Using Creatine for Women
There are numerous potential benefits for women when supplementing with creatine, such as:
- Enhanced Strength and Power
- More Muscle Mass
- Assists Reproduction and Pregnancy
- Improved Brain Function
- Reduced Depression
- Helps Lower Blood Sugar
- Improves Bone Health
Enhanced Strength and Power
Female bodybuilders, athletes, and weightlifters may find benefits from creatine due to its effects on strength and power.
Creatine supplementation can increase creatine stores in the muscles, which helps generate energy during high-intensity exercise. This may help women workout harder, for longer.
These benefits are particularly important if you’re a competitive athlete looking for any edge you can get over your competition. Not to mention, it’s completely safe and legal.
More Muscle Mass
Creatine supplements may also increase muscle mass in women. This is because creatine may increase the amount of weight you can lift, which could lead to more muscle being built – as long as recovery is adequate.
Another side benefit of greater muscle mass is that it places more demand on the bones, which strengthens them. I’ll talk more about this benefit in a minute.
Assists Reproduction and Pregnancy
One of the more interesting possible benefits of creatine is its effects on fertility, reproduction, and pregnancy.
Creatine is involved in many areas of the body that have high or fluctuating energy demands. This includes the female reproductive system, the placenta, and the developing fetus during pregnancy.
While it’s not entirely definitive, there is some evidence that disrupted creatine metabolism may lead to lower fertility levels and decreased pregnancy outcomes. So, supplementation could offer benefits in these areas.
Improved Brain Function
Most creatine in the body is found in the muscles, but a small amount is also found in the brain.
Research shows that creatine supplementation can increase creatine stores in the brain, which may help improve overall brain function. This includes reduced fatigue, recovery from traumatic brain injury, and reduced cognitive decline.
So, it seems that creatine supplementation can help aspects of brain function in healthy people as well as in older adults or those with brain injuries.
One of the main factors for this seems to be hormonal differences, including the hormonal changes seen in many life stages for women, such as pregnancy and menopause.
Be advised that creatine supplementation is not a stand-in for professional help. Have a conversation with a healthcare professional if you’re struggling to manage depression.
Helps Lower Blood Sugar
This is possibly due to creatine’s effect on improving insulin sensitivity and shuttling blood sugar into the muscle cells.
Now, this seems to be more pronounced when combined with exercise. But it appears that women who take creatine and also work out are more likely to see improvements in blood sugar control.
Improves Bone Health & Strength
Women also face a number of challenges with regard to bone health. For example, postmenopausal women have an increased risk of osteoporosis (brittle, fragile bones) due to decreased estrogen.
Creatine supplementation could benefit bone health and strength. This is in part due to creatine’s effects on resistance training, which increases muscle and therefore adds greater stress to the bones, ultimately strengthening them.
Not to mention, creatine may also increase bone health directly by improving bone cell make-up and reducing bone cell breakdown.
Finally, there’s evidence that creatine can increase bone mineral density and improve bone strength in postmenopausal women, particularly when they also exercise. But you’re using creatine for exercise anyway, aren’t you?
What are the side effects?
Creatine has been researched in thousands of studies and is very safe and well-tolerated by both health and clinical populations.
The only common side effect reported is weight gain, which may stem from an increase in water retention.
Other possible side effects include digestive symptoms, such as nausea, stomach pain, or diarrhea. If you experience these side effects, you may want to take creatine with food or in a shake rather than on an empty stomach.
There are also anecdotal reports on concerns of dehydration, muscle cramping, and kidney dysfunction, but these have been refuted by hundreds of high-quality studies.
Even still, it’s always worth talking to your doctor before taking any supplement, especially if you have any chronic health conditions or are taking prescription medications.
Our Final Recommendation
That wraps up review of the top creatine supplements for women.
There are many good creatine supplements out there for women, but Transparent Labs Creatine HMB earns the top spot.
Not only does it have 5g of pure creatine monohydrate, but it also includes evidence-based doses of HBM and vitamin D. These extra ingredients may further help increase strength and muscle mass, improve body composition, and enhance athletic performance.
Plus, it comes in 11 flavors, so you can choose whatever one suits your taste buds the most. There’s still the unflavored option if you’re looking to combine it with other products.
While creatine is great for everybody, it may be even more important for women given the unique issues they face throughout life, such as pregnancy and menopause, as well as their increased risk of osteoporosis and depression.
The evidence-based doses of creatine, HMB, and vitamin D in Transparent Labs HMB may serve as a way to help ensure optimal physical and mental health for women.
Any women interested in trying out Transparent Labs Creatine HMB can click on this link.
Frequently Asked Questions
Is creatine good for females?
Creatine supplements may have multiple benefits for females. This includes the more common benefits of increased strength, power, and muscle mass, as well as other benefits such as reduced depression and increased bone strength.
Women also generally eat fewer creatine-rich foods than men, which may make creatine supplementation more important.
Is creatine good for weight loss?
Creatine could possibly aid weight loss by increasing muscle mass and improving blood sugar. But this really isn’t a primary benefit.
What happens when you stop using creatine?
Stopping creatine will likely lead to a decrease in muscle creatine stores and could slightly decrease performance. It may also cause mild weight loss from fluid excretion.
The effects that occur also depend on your health conditions and other reasons you started taking it in the first place.
How long does creatine take to work?
Creatine supplements generally take one to four weeks to lead to noticeable improvements.
Does creatine make you bloat?
Some people may experience bloating when using creatine, but it isn’t common.
Is creatine good for women’s fertility?
Creatine may positively impact female fertility due to its role in the reproductive system, but it’s not entirely clear.
What foods have creatine?
Creatine is found in animal foods, especially beef, pork, and salmon.