What Is the Best Creatine Monohydrate Supplement for Women in 2017?

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.

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.

Naked Creatine

Quality

Price

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


  • 5 grams of 100% creatine monohydrate
  • No artificial, sweeteners, flavors, or colors
  • No gluten, dairy or soy
  • Zero calories
  • No GMOs
  • Comes in 1 kg / 2.2 lb size container
  • Unflavored

Cons


  • Some users reported a slight taste even though the product is labeled as unflavored

Muscle Tech Platinum Creatine

Quality

Price

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


  • 5 grams of 100% micronized creatine monohydrate per serving
  • HPCL tested
  • No additives, fillers, or artificial flavors
  • Available in 400-gram bottle (80 servings)
  • Unflavored

Cons


  • Mixes easy but texture can feel chalky
  • Some users reported bloating and cramps

Bulk Supplements Creatine Monohydrate Powder

Quality

Price

Our rating

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


  • 99.99% pure micronized creatine monohydrate powder
  • Vegan and gluten-free
  • No dairy, sugar, soy, or yeast
  • Great value
  • Comes in sturdy resealable bag
  • Available as powder or capsules
  • Sizes include: 1kg / 2.2 lbs powder, 100 grams powder; 100 vegetarian capsules
  • Unflavored

Cons


  • Serving size error; 5 grams is the correct dosage
  • Bag can be difficult to seal, so make sure it's fully closed when you store it
  • Doesn't come with scooper

Optimum Nutrition's Creatine Powder

Quality

Price

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


  • 5 grams of 99.9% CreaPure™ creatine monohydrate
  • No fillers or additives
  • Comes in 3 sizes: 150g, 600g, and 1200g
  • Unflavored

Cons


  • Some users prone to acne reported breakouts
  • Some users found that some powder would be leftover at the end of the drink
  • A little pricier than the competition

FitMiss Creatine Powder

Quality

Price

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


  • 5 grams of creatine monohydrate
  • Comes in 2 sizes: 5.29 oz and 6.07 oz
  • 2 Flavor Choices: Unflavored and Apple Martini

Cons


  • Uses additional ingredients for flavor and color
  • 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.

Helen Sanders
 

Chief editor here at Health Ambition, I'm a proud mother of two passionate about nutrition and ways to live healthier with more energy!