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Best Creatine For Women: 5 Exciting Science-Based Picks
Optimum Nutrition Micronised Creatine is undoubtedly the best creatine on the market today.
This creatine is reasonably priced (it contains a ton of servings), high-quality, made by a trusted brand that has been manufacturing creatine for years, and proven to work.
It’s also completely tasteless, meaning you can put it in a beverage of your choice and not even notice while still getting all of its many benefits.
For most women, this is going to be the best option.
While there might be other products that excel in individual areas, Optimum Nutrition Micronised Creatine just ticks all the boxes.
2. Highest Quality – Protein Works Creatine Powder
If you are just concerned with getting the purest creatine available, then the Protein Works Creatine Powder is going to be a perfect fit.
While it might be a little on the pricey side, its premium quality is more than worth the extra money, and it also contains a ton of servings so you will not have to stock up for a long time.
It’s also extremely quick to absorb, which may give an extra performance boost if taken after a workout when compared to other creatine supplements.
If you just want the highest quality creatine on the market and you don’t mind paying a little extra to get it, then going with this option is going to be your best bet.
3. Best Budget Creatine – Optimum Nutrition Creatine
For those of you who are on a budget or just looking to sample creatine without spending a fair amount of cash, Optimum Nutrition Creatine provides a perfect solution.
This creatine is made by the same brand as our first entry on this list – it’s the exact same creatine.
The only difference is that this product has fewer servings resulting in a lower price, making it a great choice for people who are new to creatine or on a strict budget.
For such a low price, you get a ton of value here.
The creatine itself is super high-quality, and you get a decent number of servings for the price tag.
It’s also one of the most popular options on the market, with thousands of people having this as their go-to.
If you just want a quick and cheap introduction to creatine, then Optimum Nutrition Creatine will be a great choice.
4. Best Tasting – MyProtein Berry Blast Creatine Monohydrate
The Bulk Creatine Monohydrate Powder was rated the “best creatine supplement 2022”, and there are a plethora of reasons why this is the case.
It tastes great, is extremely pure, and mixes easily into any beverage you choose to take it with.
The only reason it got the 5th spot on our list is because there are so many great options – it could have easily been placed a few positions higher.
If for some reason all of the other options we listed were not to your liking, then this would be a good alternative.
It is just a great creatine supplement in all regards, and its numerous accolades are a glaring showcase to this.
How our Top Recommendations Compare
All of our options are great – but how do they compare?
Each has its own strengths, and in an effort to make the decision easier for you, we will give you a few insights into how each stacks up to the other.
If you want the best creatine and price is no issue for you, then the Protein Works Creatine Powder should be your first choice.
While this option may be a little expensive, it excels in all areas and is undoubtedly the best creatine that money can buy.
However, if cost is a concern but you still want to get your hands on high-quality creatine, then we would recommend our first choice; Optimum Nutrition Micronised Creatine.
This creatine is almost as good as the Protein Works Creatine Powder at a lower price, and for the money, its value is incredible.
If cost really is a limiting factor, then you could always go with the £18 version of Optimum Nutrition Creatine.
This creatine is of the exact same quality as our first choice – it is just in a much smaller quantity.
This makes it a great choice if you are new to creatine and want to try it out or just do not have too much cash to spend in one go.
But what if taste is your main priority? Well, the MyProtein Berry Blast Creatine Monohydrate is going to be your best friend.
On top of being high-quality and pure, its tastes absolutely delicious. Trust us; you will look forward to taking this supplement.
Finally, if you are just looking for something a little different, we would recommend Bulk Creatine Monohydrate Powder.
Once again, this is fantastic creatine.
The only reason we rated it last is because we do not have as much experience with this creatine as some of the others on the list – but it can act as a great alternative if you do not like the sound of the other options we listed.
Why You Should Trust Us
Trust is paramount when it comes to purchasing supplements; not only is your money on the line, but your health could be too.
This is why it is important to only take advice from people whom you trust.
So, why trust us?
Well, for one, every option we featured has been tried and sampled by thousands of people.
Every single one of them has hundreds or thousands of positive reviews on Amazon, and they are produced by reliable companies that adhere to various safety protocols.
On top of this, we are a company that focuses on self-improvement.
Crafting top X lists is not the only type of content we produce – we also have articles on anxiety, productivity, general well-being – you name it.
Everything we do revolves around helping people, and if we were to include a product that wasn’t safe or trustworthy, our reputation would be ruined forever.
How We Evaluated Creatine Supplements
There are more variables than you would think when it comes to determining the quality of creatine supplements.
Let’s take a look at a few of the most significant factors that impacted our rankings.
Safety
When evaluating supplements, the number one priority should always be safety.
If a supplement isn’t safe, then it doesn’t matter how effective it may be – you should never put your health on the line to gain a benefit.
On top of general safety, we also make sure the products we featured are safe for all people and ages.
This guarantees that anyone who purchases any of the creatine we recommended will not experience any negative health effects, no matter their situation.
Effectiveness
The entire point of taking creatine is to increase overall muscle strength and endurance.
Effectiveness is hugely important when it comes to creatine, and it was a huge factor for us when we were reviewing the many different options.
We only listed creatine that has been tried, tested, and clinically proven to show results, ensuring that you will be able to get maximum effect no matter which one you choose to go with.
Cost
As is the case with any product, cost plays an important role in the decision-making process.
We always aim to pick products that are reasonably priced for the value they provide, and we also make sure to include a variety of options at a range of different price points.
Taste
Nobody wants to almost throw up every time they take a supplement.
Even the most stoic among us will soon tire of taking something every day. This is why taste played a significant role when we were creating our list.
While some of the creatine we listed tastes better than others, they are all palatable enough to consume on a daily basis.
Additionally, we also included a few options that taste incredible at the cost of being on the more expensive side of things, ensuring that there are some viable choices for those of you who put taste as a priority.
Customer Experience
Last but not least, we have customer experience.
We only included products that were received incredibly positively by the target audience.
For a product to get into our list, they have to have overwhelmingly positive reviews to assure us beyond all doubt that the product we are recommending is genuinely worth the money.
How We Vet Brands and Products
Even if a product checks out with all of the aforementioned factors, there are still a few additional steps we take to ensure that the products are high-quality.
For one, we try the product ourselves.
While we haven’t tried all of the products we featured, we do have hands-on experience with more than a few of them.
We would never recommend a product we wouldn’t try ourselves.
In addition to this, we also ensure that the creatine manufacturers are well-known and reliable.
Each and every one of the products we listed are made by established and well-known companies with years of experience behind them, guaranteeing that they have a good overview of their craft.
How To Choose a Creatine Supplement
To choose a creatine supplement, you need to figure out what really matters to you.
Is overall quality the most important factor for you, or is price a bigger concern?
These are the kinds of questions you need to ask yourself when choosing a creatine supplement.
However, one thing that is non-negotiable is safety.
Even if you leave this article and choose a different creatine to go with, you need to make sure it is safe, reliable, and produced by a trustworthy manufacturer.
Once you have got safety out of the way, the rest just comes down to personal preference.
Creatine is one of the most studied supplements in the world, and its benefits have been proven both in a lab setting and in the real world.
So, what does creatine actually do?
Creatine increases ATP in your muscles, a form of energy that muscles draw upon when under physical stress.
It is almost impossible to maximise ATP stores just through diet alone, and this is why almost everyone who supplements with creatine sees a noticeable benefit.
In practice, this means creatine will let you squeak out an extra rep or two.
This might not sound like a big deal, but it can make a huge difference in the long run – all of those extra reps add up.
To put it simply; creatine can allow you to achieve your body goals quicker and easier.
Interestingly enough, improved performance in the gym is not the only benefit that creatine can bring to women.
Here are a few other benefits that creatine can give to women:
Improved athletic performance
Better brain, skin, and bone health
Reducing symptoms of depression
Muscle and strength development
Improved recovery from injuries, surgery, or pulled muscles
Reduced fatigue
Greater physical endurance
Are Creatine Supplements a Good Choice for You?
While creatine can be enormously beneficial for some people, that’s not to say it is for everyone.
If you have no desire to improve physical performance either to get in better shape or to bust past your previous plateaus, then creatine is going to be of very little use to you.
The main benefit of taking creatine is increased muscle strength and endurance.
If you do not exercise, have no desire to exercise, or just exercise recreationally, then creatine supplements likely are not going to be a good purchase for you.
Alternatively, if you do actively want to improve your body or get stronger, then supplementing with creatine is definitely a good choice for you.
For such an inexpensive and long-lasting product, creatine is one of the few proven ways we know of to boost our performance that actually works.
It’s also worth mentioning that supplementing with creatine should be avoided for pregnant women.
While creatine is most likely completely fine to take while pregnant, we still do not know all of the ways creatine interacts with the body.
For this reason, it’s probably better to lay off the creatine until your pregnancy is over.
How Do Creatine Supplements Work?
Creatine is a naturally occurring compound found in muscle cells that plays a key role in energy production during high-intensity exercise.
It works by increasing the amount of phosphocreatine stored in the muscles, which can then be used to quickly produce ATP (adenosine triphosphate), the primary energy source for muscle contractions.
When you exercise, your muscles use ATP to produce energy for contractions.
However, the amount of ATP stored in the muscles is limited and can quickly become depleted during high-intensity exercise, leading to fatigue and a decrease in performance.
Supplementing with creatine can help increase the amount of phosphocreatine stored in the muscles, which in turn can increase the amount of ATP produced during exercise.
This can lead to increased strength, power, and endurance during high-intensity exercise, as well as faster recovery between bouts of exercise.
It’s important to note that the effects of creatine supplementation can vary depending on factors such as dosage, training status, and individual response.
Creatine Solubility and Stability
Creatine is a water-soluble compound, which means it can dissolve in water.
This solubility is an important property of creatine, as it allows it to be easily absorbed by the body when consumed as a supplement.
However, creatine can be unstable in certain conditions, such as high temperatures, acidic environments, or prolonged exposure to light.
In these conditions, creatine can break down into creatinine, a waste product that is excreted by the body.
To help prevent the breakdown of creatine, it is often recommended to store it in a cool, dry place, away from light and moisture.
Additionally, some forms of creatine, such as creatine monohydrate, are more stable than others and may have a longer shelf life.
It’s important to note that the stability and solubility of creatine can vary depending on the form and quality of the supplement.
Some creatine supplements may be more stable and soluble than others and may have different dosages and absorption rates.
It’s always a good idea to choose a high-quality, reputable brand of creatine and follow the recommended dosage and storage guidelines to ensure maximum effectiveness and safety.
Does Creatine Affect Sleep?
In general, creatine does not affect sleep.
There is some preliminary evidence that suggests that creatine may worsen one’s quality of sleep due to the fact that it can excite certain neurons in the brain such as dopamine and glutamate, but this has not been able to be replicated in other studies.
Can Creatine Treat Depression?
Yes, creatine can treat depression.
While creatine is unlikely to get rid of depression altogether, it can reduce the severity of certain symptoms.
This is due to the fact that creatine has been shown to increase the “happiness” hormones in our brains, such as dopamine.
Are Creatine Supplements Safe?
Yes, creatine supplements have been shown to be extremely safe.
The overwhelming majority of people who take creatine experience no side effects, and there are no serious issues that creatine can cause in the body.
However, it is worth noting that creatine can interact with certain medications.
If you currently take diuretics, Cimetidine (Tagamet), Non-steroidal anti-inflammatory drugs (NSAIDs), Probenecid, or drugs affecting the kidneys, it might be a good idea to check in with your GP before trying creatine.
Does Creatine Have Any Side Effects?
Creatine is generally considered safe and well-tolerated when taken at the recommended dosages. However, it is worth pointing out that some individuals may experience side effects when taking creatine supplements.
Gastrointestinal issues such as stomach cramps, nausea, and diarrhoea
Water retention and bloating
Muscle cramps
These side effects are usually mild and can often be mitigated by reducing the dosage of creatine or taking it with food or plenty of water.
Who Should Not Take Creatine?
The question of “can women take creatine” is incredibly common on the internet – for one reason or another, we assume that creatine is just not a viable supplement for women.
Let us assure you; this isn’t the case.
Women and men can both take creatine, and while there may be some exceptions, the vast majority of people on this planet will be able to take creatine without worry.
However, there are a few conditions that may make taking creatine less viable.
For example, if you are pregnant, then you will probably want to avoid creatine.
Additionally, if you take any of the following medications, you will want to consult your GP before taking creatine:
Diuretics
Cimetidine (Tagamet)
Non-steroidal anti-inflammatory drugs (NSAIDs)
Probenecid
Drugs affecting the kidneys
How to Use Creatine Supplements
How Much Should You Take?
The recommended daily dose for creatine is 3-5g.
While you can take more without any negative effects, anything after 5g is not going to boost your performance any further.
When Should I Take Creatine?
The best time to take creatine is right after your workout.
This has been shown to optimise performance.
However, feel free to take creatine whenever it suits you best. Any differences in timing are minimal, and you will still get the benefits no matter what time you take it.
Should You Take Creatine Before or After Your Workout?
For optimal performance, you should take creatine after your workout.
Taking creatine after working out has shown slightly better results when compared to taking it before.
What Can You Mix Creatine Powder With?
The best solution to mix creatine with is water.
However, any type of drink will do just fine.
What Should I Avoid While Taking Creatine Supplements?
Apart from certain medications (diuretics, Cimetidine (Tagamet), Non-steroidal anti-inflammatory drugs (NSAIDs), Probenecid, or drugs affecting the kidneys), the only thing you need to look out for is coffee.
While taking creatine with coffee is completely harmless, the effects of both can lead to dehydration.
If you like to drink coffee and want to take creatine, make sure to up your water intake too.
Can I Take Creatine with Protein Powder or Supplements?
Yes, you can take creatine with protein powder or other supplements.
Creatine is safe and can be taken with any other supplements – just make sure to increase your water intake if any of the additional supplements you plan on taking are diuretics.
What to Look For
Ingredients
Creatine should always have creatine monohydrate as the primary ingredient.
Other additives may also be added to improve flavour, increase solubility, or maximise performance.
Dose
You should only have to take 3-5g of creatine in order to be effective.
If a product recommends taking any more than that, you should stay away.
Certifications
Reputable creatine brands always have the correct certifications.
Look for products that have been certified by NSF International, Informed Choice, or the Banned Substances Control Group (BSCG).
Third-party Testing
Third-party testing is essential for ensuring that a product is safe and viable.
Any creatine you decide to go with should always be tested by a third party.
Formulation
Creatine supplements can come in various forms such as powders, capsules, and liquids.
Some products may also contain additional ingredients like carbohydrates or amino acids to improve absorption or enhance muscle growth.
Flavors
Most creatine supplements are available in different flavours to improve taste and increase palatability.
However, it is important to note that some flavoured products may contain additional sugars or other ingredients that may not be desirable for everyone.
Best Creatine for Women – FAQs
Should Women Take Creatine Supplements?
Yes, women should take creatine supplements.
There are many creatine monohydrate benefits for women – it can make women stronger and improve overall muscle endurance.
What is the Best Creatine Supplement?
The best creatine supplement is Optimum Nutrition Micronised Creatine.
This creatine is safe, affordable, pure, and effective, making it an easy choice for anyone who just wants to buy creatine that works well.
Is Creatine Good for Exercise?
Yes, creatine is good for exercise.
Creatine increases ATP (adenosine triphosphate) in our muscles, which can improve overall muscle strength and endurance.
In practice, it can allow us to work out harder for longer.
Is Creatine a Bulking Supplement?
No, creatine isn’t a bulking supplement.
While creatine can be used to bulk, its effects can also be helpful while cutting/losing weight.
Can Women Take Creatine?
Yes, women can take creatine.
Creatine is completely safe and can be used by women of all ages –there is even creatine for women over 50.
What is the Best Creatine UK?
The best creatine UK is Optimum Nutrition Micronised Creatine.
This creatine is reliable, high-quality, inexpensive, and proven to improve performance, making it a great choice for anyone in the UK who is looking to improve muscle size/strength.
Who Shouldn’t Use Creatine Supplements?
People who do not exercise or only exercise casually shouldn’t use creatine.
Creatine boosts athletic performance, and if an individual is not actively trying to improve their athletic prowess, there would be little to no point in taking creatine.
It’s also not recommended for women who are pregnant to take creatine.
What Are the Benefits of Creatine for Women?
The benefits of creatine for women are improved muscle strength and endurance, a reduction in depressive symptoms, reduced fatigue, and improved recovery times.
Creatine benefits women in many ways, and adding it to your diet could help you in all areas of your life.
Is Creatine Banned in Professional Sports?
No, creatine is not banned in professional sports.
Creatine simply maximises a natural substance we have in our bodies (ATP) to improve muscle strength and endurance.
What Effects Does Creatine Have on Cardiovascular Health?
The effects that creatine has on cardiovascular health are uncertain, but some studies show that creatine may benefit people who are suffering from heart failure.
It may also aid in the prevention of cardiac toxicity from chemotherapy compounds (anthracyclines).
We hope we helped you find the perfect supplement for you!
Taking creatine can allow you to up your game entirely – just do a quick search for “creatine before and after women” and see for yourself.
Of course, that’s not to say creatine is a miracle supplement.
Without diet and exercise, creatine is not going to have any significant impact on you or your body.
However, creatine is one of the most scientifically based supplements out there, with thousands of studies backing up its viability.
If you would like more content related to the best creatine for women or you are just interested in self-improvement in general, don’t be afraid to check out our other articles on MovingForwards.
