Best Creatine for Women: A Guide

One of the oldest and most studied supplements is creatine. Now, you might be thinking, why should I get creatine? You don’t want big muscles, you don’t want to bulk up, and the last thing you want is getting broad, manly shoulders, so why take a supplement so many big bodybuilders, with arms the size of your waist, promote?

The answer to these questions requires explaining what creatine is and what it actually does.

Creatine is a substance created by a healthy human body. It functions by helping the muscles store ATP (adenosine triphosphate), which is responsible for getting the muscles energy.

In other words, your workouts, no matter what your goal is, will greatly benefit from the extra creatine you gain from the supplement itself. It’s perfect when you’re tired and the last thing on your mind is working out.

When your arms and legs are sore and you struggle to maintain a quality workout, creatine will give you that extra edge you need. We don’t judge – if you want bigger arms, you can take creatine. But, at the same time, if you want to lose fat and tone your body, if you want a little extra energy, creatine is perfect. It is dependent on your workout, not your body.

If you want to build muscle, it will speed it up. If you want to lose fat, it will give you that extra boost on the treadmill to help you burn those excess calories that you simply don’t need. And no, generally speaking it doesn’t make you gain fat.

The amount you need is dependent on your lean body mass, and women don’t need as much as men. A recommended dosage is around 2 grams for the average woman per day. Creatine Monohydrate, the type we recommend, is the best way to go. Its price ranges from 5 to 20 dollars per pound. Check out this guide for even more info about dosages, etc.


The Best Creatine Products for Women:

These are the products we believe are the best for your needs. Keep in mind, they are rated by quality, but also by what we expect an average gym lady would want.

5. CON-CRET Creatine HCL

A quality Creatine with a good formula.


-contains Creatine HCl


-reported bloating

Creatine HCI means that more ATP storage is allowed, which improves the results. The problem is that it has been reported in causing bloating. Still, if you are more interested in athletic performance, and don’t mind the slight bloating, this is an excellent creatine.

4. MuscleTech Platinum 100% Creatine

Very pure, very high-quality creatine from an excellent company.


-Dissolves fully

-Does not clump

-High ATP production


-rare signs of stomach cramps

The stomach cramping is very rare, and even in those instances, it occurs in the first few days of ingesting the supplement. The extra strength and energy it gives you, however, makes it well worth suffering the slight chance of small side effects. But if you get any side effects, discontinue immediately (as with all supplements).

3. Jarrow Formulas Creatine Monohydrate Powder

A special formula for a good purchase, you won’t go wrong with this creatine powder.


-Faster muscle building


-It arguably dissolves poorly

This is perfect for those of you who sometimes lack the energy to give 100 percent during your workout. Building more muscle may seem daunting, but you need it if you wish to be a serious athlete, and hell, a beach body is nothing without strong glutes and some muscle in those legs. While it sometimes clumps and does not fully dissolve, it’s a minor problem when compared to the energy boost it gives you.

2. Kaged Muscle C-HCl, Creatine HCl

A smooth and strong blend, and excellent creatine for any active woman out there.


-Very fast absorption

-Extra energy


-Poor taste

This is a fast acting and potent creatine. Whether you’re a girl who just want to lose a few pounds on her waist or if you’re the type of girl who wants to add a few pounds on her bench press, this creatine suits both of your needs. Its special formula helps you use the most of the creatine you ingest while giving you the strength and energy you need to accomplish your goals.

1. Myprotein Creatine Monohydrate

This is a small and new company that has shown time and time again as having the purest and most affordable supplements on the market.


-Extra energy

-Absorbs quickly

-No side effects whatsoever

The simple and clean formula of this type of creatine is just what you need to stay fit and healthy. If you’re an athlete who wants to become the best athlete she can be, it will help you reach those goals the best. If you’re a mom who wants to keep her body fit and toned, this brand will help you with that too.

Tips for Women Using Creatine:

If you seem a bit bulked up from creatine, it’s because of the muscles drawing more water into them. This is not muscle, nor is it fat, it’s simply excess water inside the muscle cells. This side effect goes away soon and is definitely not permanent.

The recommended daily water intake for women is 2.2 liters or about eight 8 ounce glasses. When on creatine you need a bit more and is recommended that you take 3 liters of water per day.

supplements and dumbbells Bloating is mostly caused by the extra water that you are not used to. And now, let’s be honest, do you even drink the recommended 2.2 liters? This will disappear after your body gets used to this amount of water.

Another important tip is the loading phase. For the first 10 days, you need to take 4 regular recommended doses of creatine. This allows for better absorption of the supplement and better and faster results. While this aspect seems anecdotal, you won’t lose much if you just stick with it if it’s false, and may as well waste the supplement if it’s true.

Mixing it with grape juice or dextrose yields the best results, as the sugar positively influences insulin levels and allows the creatine to be absorbed better.


Girls, creatine is the perfect product to help you achieve your goals. It’s inexpensive, readily available and best of all, it works. It won’t turn you into a bodybuilder, it will simply enhance your workouts and help you get a bit closer to the goal you want to achieve.

If you have any questions, please feel free to leave a comment below!

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Gillian Callaghan

Gillan is a passionate health and fitness writer that regularly contributes to, as well as other sites across the web.

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