What Is the Best Creatine Monohydrate Supplement for Women in 2019?

A knocked over bottle with the best creatine monohydrate supplement for women on white background.

One of the most well-researched workout supplements is creatine monohydrate. There are many myths around creatine. One is that it’s seen primarily as a supplement for men.

This isn’t true. Contrary to common belief, creatine doesn’t make women look fat or bulky. Creatine taken in the right amounts will actually improve a woman’s figure. In this article, I’ll explain what’s so great about creatine, and review the best creatine for women to try.

Product
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Our Rating
Our #1 Rated
Naked Creatine

Naked Nutrition

Naked Creatine

5 out of 5

In the Creatine Supplements category

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  • ONLY ONE INGREDIENT: 100% Pure Micronized Creatine Monohydrate. Certified Vegan, Non-GMO, Soy Free and Gluten Free.
  • HIGHEST QUALITY: Naked Creatine is the highest grade creatine monohydrate supplement available.
  • FAST DISSOLVING: Unlike other brands, Naked Creatine dissolves quickly in water or your juice of choice.
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Our #1 Rated

5 out of 5

In the Creatine Supplements category


Our #2 Rated
Muscle Tech Platinum Creatine

MuscleTech

Muscle Tech Platinum Creatine

5 out of 5

In the Creatine Supplements category

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  • BUILD MORE MUSCLE SIZE AND STRENGTH: Rest less between sets, get more power out of each set, get more reps from each set...
  • COMBAT MUSCLE BREAKDOWN and INCREASE GROWTH: Research suggests your muscles with creatine, you can increase intracellular...
  • NO FILLERS, NO ADDED SUGARS, 100 PERCENT PURE CREATINE POWDER: Each serving delivers 5 grams of premium HPLC Tested...
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Our #2 Rated

5 out of 5

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Our #3 Rated
Bulk Supplements Creatine Monohydrate Powder

BulkSupplements

Bulk Supplements Creatine Monohydrate Powder

5 out of 5

In the Creatine Supplements category

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  • SKYROCKET SIZE & STRENGTH: Are you looking for an effective, pure creatine supplement that will support your muscular...
  • INCREASE SPEED FOR EXPLOSIVE WORKOUTS: Micronized creatine monohydrate is essential in the process of sending energy directly...
  • BEST VALUE FOR MONEY: If you’re looking for the best micronized creatine monohydrate powder supplement that combines a high...
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Our #3 Rated

5 out of 5

In the Creatine Supplements category


Our #4 Rated
Optimum Nutrition's Creatine Powder

Optimum Nutrition

Optimum Nutrition's Creatine Powder

4 out of 5

In the Creatine Supplements category

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  • 5G PURE CREATINE MONOHYDRATE PER SERVING
  • SUPPORTS INCREASES IN ENERGY, ENDURANCE & RECOVERY
  • MAXIMUM POTENCY supports muscle size, strength, and power
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Our #4 Rated

4 out of 5

In the Creatine Supplements category


Our #5 Rated
FitMiss Creatine Powder

FitMiss

FitMiss Creatine Powder

4 out of 5

In the Creatine Supplements category

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  • Women's advanced creatine formula
  • Promotes improvements in endurance and strength
  • Supports increased energy
HealthAmbition Stamp

Our #5 Rated

4 out of 5

In the Creatine Supplements category

What is Creatine Monohydrate?

Creatine is a amino acid produced naturally by the body. (source) Your liver, kidneys, and pancreas all produce varying amounts of creatine, which works as a building block for proteins. You can also find creatine in foods such as meats, fish, and eggs.

Creatine supplements are popular among health and fitness crowd. The positive effects of creatine on exercise are well researched and documented. However, before you read any further, you should know that there are a few people who are wasting their time taking creatine.

A small percentage of people already have high amounts of creatine in the body. Others just can’t absorb creatine due to genetics. These individuals don’t see any boost if they take creatine, but nor do they experience any adverse side effects.

Luckily, the majority of the population can benefit from taking creatine supplements. Typically, people only consume one gram of creatine in their daily diet. Cooking also destroys a large amount of creatine naturally present in food.

The Benefits of Creatine

The American College of Sports Medicine completed an overview of creatine’s effects and found significant increases in participants’ athletic performance. (source)

Creatine works primarily by increasing energy. It boosts your cells’ performance by producing more ATP for cellular functions. This energy release gives you improved muscle strength and also provides benefits to the brain, bones, and liver.

Several studies show that creatine increases performance. A study that examined professional volleyball players found that creatine supplements increased their jumping height, but didn’t show a corresponding increase in muscle fatigue. (source)

In another study, creatine reduced oxidative damage after a workout. The participants took supplements daily for seven days. The results showed that creatine also aids muscle recovery. (source)

Overall creatine boosts your energy to give you more strength and power. It helps muscles cells function more efficiently by increasing water retention, which increases the rate of your muscles’ growth.

Type of Exercise

Creatine is most effective for short bursts of energy and power.

If your primary type of exercise is running, creatine won’t be much help when it comes to endurance. One study found that although creatine didn’t improve endurance, it improved performance in short-term exercise within an endurance sport. (source)

Another reason to take creatine is for its long-term cumulative effects. (source) Over time, scientists found that those who continued to take creatine had greater lean muscle mass, reduced fat mass, and more overall strength than those who didn’t take the supplement.

So far, scientists in sports medicine haven’t found any suitable creatine substitute that replicates these long-term effects.

Different Types of Creatine

You’ve probably noticed that this article is specifically about creatine monohydrate. There are multiple types of creatine on the market these days, and I’ll go over some of the differences for you now.

Creatine Monohydrate

Creatine Monohydrate, our focus today, is the oldest, most widely studied form of creatine. Most research studies you’ll read have been done on creatine monohydrate. It’s the variety of creatine naturally produced in the body and found in foods.

One downside associated with creatine monohydrate is water weight. Many users initially gain weight from water, which can make your muscles look soft instead of lean. However, there may be a few reasons behind this.

Cheap brands of creatine often include other ingredients, sometimes without the consumer’s knowledge. Sometimes these ingredients remain in the product due to cheap manufacturing methods. Excess sodium is the most common source of water weight in this situation.

One study compared a group taking creatine monohydrate and a placebo group taking a sucrose supplement. They found that over time, the creatine group did increase their total body water (TBW), but also increased muscle creatine concentration and body mass. (source)

The placebo group experienced only an increase in TBW, showing that creatine alone is not responsible for water weight. Unlike the placebo supplement, creatine helps increase muscle cells’ water retention, which helps them function more effectively.

Any weight gain from water also tends to disappear over time and with a consistent workout.

Many fitness experts recommend creatine monohydrate over other types. It’s the cheapest and provides the most direct benefit to your body.

 

Micronized Creatine

Micronized creatine is very similar to the original creatine, but with smaller particles. Many manufacturers now cut creatine into smaller molecules to create a fine powder.

Creatine Hydrochloride (HCL)

HCL is a newer form of creatine, which tries address the issue of water weight. Creatine HCL is less likely to cause water weight gain because it’s better at dissolving in water.

However, high-quality creatine monohydrate doesn’t produce significant water weight gain. Creatine HCL is a good supplement with many of the same benefits of creatine monohydrate but it can be costly.

Creatine Ethyl Ester (CEE)

Like HCL, Creatine ethyl ester absorbs more quickly into the body. Some of the creatine you take is naturally destroyed during the digestion process before your body can absorb and make use of it. The more bioavailability a supplement has, the more your body can absorb.

Although CEE is becoming popular in some circles, research still can’t provide much support. A study comparing creatine ethyl ester and creatine monohydrate found that CEE produced inferior results in all areas measured.

Creatine monohydrate consistently scored higher in increasing strength, power, muscle mass, and muscle creatine levels.

Companies have poured time and resources into the development of new strains of creatine. However, creatine monohydrate still holds its own against these “enhanced” versions.

Are There Any Dangers to Taking Creatine?

In a few cases, creatine has resulted in adverse effects. However, these side effects are entirely preventable.

Some people complain of stomach cramps after taking creatine. You can prevent cramps by making sure you drink enough water. Creatine increases the amount of water your muscles retain and make it easier for you to become dehydrated.

Diarrhea and nausea are more complaints associated with creatine use. However, in this case, dosage may be the problem. Taking too much creatine can cause gastrointestinal discomfort, so make sure you stick to the recommended dosage.

Product Reviews

Now let’s get to my picks for the best creatine for women. There are many products now marketed specifically toward women, however not all of these will give you the best results. Worse, some of these products are far overpriced!

I’ve selected creatine monohydrate supplements that work well for women, even if they aren’t packaged in pink.

Our #1 Rated
Our pick our #1 rated

Naked Nutrition

Naked Creatine

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

Naked Creatine places emphasis on quality. While all of the powders on this list are top notch, Naked Creatine keeps their product at 100 percent micronized creatine monohydrate. They have absolutely no artificial ingredients.

The product dissolves quickly into water or juice, and the fine particles are easy for your body to absorb quickly. You’ll feel an energy boost and long-lasting strength to get through tough workouts and increase your lean muscle mass.

Pros
Pro 5 grams of 100% creatine monohydrate
Pro No artificial
Pro sweeteners
Pro flavors
Pro or colors
Pro No gluten
Pro dairy or soy
Pro Zero calories
Pro No GMOs
Pro Comes in 1 kg / 2.2 lb size container
Pro Unflavored
Cons
Con Some users reported a slight taste even though the product is labeled as unflavored
 
 
 
 
 
 
 
 
 
 

Our #2 Rated
Our pick our #2 rated

MuscleTech

Muscle Tech Platinum Creatine

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

Muscle Tech Platinum Creatine is a high-quality creatine that has been clinically and HPLC-tested. They boast a product that is 100% creatine, for just a little more boost.

This product is easy for your body to absorb, as a micronized creatine. It’s easier to gain muscles and lean mass with this supplement.

Platinum Creatine comes at a great value. It dissolves easily into liquids and really doesn’t have a flavor, so you can add it to any drink.

Pros
Pro 5 grams of 100% micronized creatine monohydrate per serving
Pro HPCL tested
Pro No additives
Pro fillers
Pro or artificial flavors
Pro Available in 400-gram bottle (80 servings)
Pro Unflavored
Cons
Con Mixes easy but texture can feel chalky
Con Some users reported bloating and cramps
 
 
 
 
 

Our #3 Rated
Our pick our #3 rated

BulkSupplements

Bulk Supplements Creatine Monohydrate Powder

  • Quality
    Quality

  • Quality
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  • Quality
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Bulk Supplements offers a micronized creatine monohydrate powder. It’s great as both a pre- or post-workout. This creatine powder provides the power to get you through even high-intensity exercises like strength training or bodybuilding.

Micronized creatine monohydrate delivers energy goes to your muscles more quickly, boosting muscle mass, speed, and strength. The powder has been lab-tested to ensure high-quality and effectiveness.

Pros
Pro 99.99% pure micronized creatine monohydrate powder
Pro Vegan and gluten-free
Pro No dairy
Pro sugar
Pro soy
Pro or yeast
Pro Great value
Pro Comes in sturdy resealable bag
Pro Available as powder or capsules
Pro Sizes include: 1kg / 2.2 lbs powder
Pro 100 grams powder; 100 vegetarian capsules
Pro Unflavored
Cons
Con Serving size error; 5 grams is the correct dosage
Con Bag can be difficult to seal
Con so make sure it's fully closed when you store it
Con Doesn't come with scooper
 
 
 
 
 
 
 
 

Our #4 Rated
Our pick our #4 rated

Optimum Nutrition

Optimum Nutrition's Creatine Powder

  • Quality
    Quality

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  • Quality
    Our rating

Optimum Nutrition is an equally high-quality product that uses the CreaPure brand of creatine monohydrate. CreaPure is micronized, tasteless, and odorless so that it blends well into any drink. They’ve gotten rid of the typical graininess and uncomfortable texture that most creatine powders have.

You feel the results quickly after taking ON’s Creatine Powder, and the performance boost lasts longer. It’s ideal for extending muscle strength, keeping up with high-intensity exercises, and recovering after it’s all done.

Pros
Pro 5 grams of 99.9% CreaPure™ creatine monohydrate
Pro No fillers or additives
Pro Comes in 3 sizes: 150g
Pro 600g
Pro and 1200g
Pro Unflavored
Cons
Con Some users prone to acne reported breakouts
Con Some users found that some powder would be leftover at the end of the drink
Con A little pricier than the competition
 
 
 

Our #5 Rated
Our pick our #5 rated

FitMiss

FitMiss Creatine Powder

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

FitMiss Creatine Powder is a formula of creatine intended for women. It gives you a healthy energy boost, improves strength, and increases your power during a workout. Afterward, the creatine assists in muscle recovery so you can get back to the gym without soreness next time.

They offer one flavor in addition to the unflavored option, and it’s a unique one: apple martini. FitMiss Creatine is still a relatively new product. It doesn’t offer 100 percent natural ingredients, but in my opinion, still keeps up with other brands to give you those energizing effects.

Pros
Pro 5 grams of creatine monohydrate
Pro Comes in 2 sizes: 5.29 oz and 6.07 oz
Pro 2 Flavor Choices: Unflavored and Apple Martini
Cons
Con Uses additional ingredients for flavor and color
Con Higher price than competitors
 

Conclusion

I’ve reviewed a lot of great, high-quality products today, but if I had to choose one, I’d go with Naked Creatine. They’re my pick for best creatine for women because of their dedication to powerful, quality ingredients.

Naked Creatine uses 100 percent pure creatine monohydrate for maximum power. They’re careful to keep out any artificial ingredients, and you can purchase this powder at a great price.

If you’re looking for a creatine supplement to boost your game, try incorporating a little Naked Creatine into your workout mix.

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