Best Creatine for Women: Top Female Creatine Product Picks to Buy

If you have spent any time at all in the gym or around people who are involved in sports or working out, you have likely heard of creatine. This is a substance that is naturally produced by your body and stored in your muscles. It can also be found in dietary sources, such as red meat, seafood, and poultry. In addition, it is available as a dietary/fitness supplement, typically as a powder. However, you may also find it in capsule or liquid form.

Research has shown creatine is effective for increasing muscle mass and strength. This means when you take it, you can increase the intensity and length of your athletic performance. It is a popular supplement- but there are so many options on the market, it can be hard to choose one because they all claim to be the best.

In this article, we’ll explore more about what creatine is, how to take it, and the benefits and the side effects. After that, we will review what we believe to be the best 5 creatine supplements on the market for women.

What is Creatine?

First of all, we need to define what creatine is. This is a compound that provides energy to your muscles. Your body produces it naturally in your liver, kidneys, and pancreas. It is a tripeptide. It’s made of three amino acids: methionine, arginine, and glycine. You can also obtain creatine through seafood, chicken, or red meat. However, the amount of creatine in dietary sources is low- and most of it is lost in the cooking process.

Regardless of the source of creatine, once it gets into your bloodstream, it goes right to your muscles. This is where it converts to phosphocreatine and is ultimately broken down to produce adenosine triphosphate, also known as ATP. At this point, it can be used by your cells as an energy source.

When engaging in an intense workout, your muscles contain all of the ATP that is stored in your cells. The ATP is used, which results in fatigue. However, by taking a creatine supplement, you give your body what it needs to create more ATP, which means your workouts can be more intense and longer before you start to feel the affects of fatigue.

How should creatine be used?

When you start shopping for a creatine product, you’ll find a few different forms:

  • Capsules
  • Liquids
  • Powders

Most of the time, people choose powders because they are the most affordable. However, the capsules are typically the easiest to take. When it comes to taking creatine, there are basically two options: rapid or slow loading. We’ll take a closer look at each one of these below:

Rapid Loading

In this option, the user will take a larger dose- up to 20 grams per day- for the first 5 to 7 days they are taking it. They will typically spread this out into 4 different doses of 5 grams each throughout the day. Then, they will drop to a total of 5 to 10 grams daily for the next 1 to 2 weeks. Finally, in the third phase, they will stop taking it for 1 to 2 weeks. This results in a speedy increase in muscle mass and improved athletic performance.

Slow Loading

In this method, users start with 5 to 10 grams daily and stick with that dosage. This will still provide users with improved performance and increased muscle mass- but it will take longer to see those results.

Some experts feel rapid loading is better and some feel like slow loading is better. It all depends on what you prefer. Either way, you will see results. Since you are taking less with slow loading, it’s better on your budget- but other than that, there’s not much difference at all.

Benefits of Creatine Supplementation

Creatine is one of the most widely studied dietary/fitness supplements on the market today and there are many that back creatine as safe and effective for providing users with increased energy and muscle mass. The International Society of Sports Nutrition is one of the organizations that has been involved in studies. Research also indicates that creatine has been associated with a variety of other benefits as well. We’ll take a look at those below:

Increases Body Mass

Studies have proven that supplementing with creatine increases body mass. When you take creatine, water is pulled into your cells, causing muscle mass to increase. This also leads to weight gain. When used in conjunction with consistent workouts, users experience an increase in muscle mass and creatinine concentration.

Some studies have shown that creatine supplementation even for a short time results in body composition changes, increasing lean body mass. Additionally, when used alongside resistance training, creatine reduces myostatin levels to encourage increased muscle mass.

Finally, some studies have indicated that creatine supplementation along with strength training, muscle growth is improved by the number of satellite cells and myonuclei in skeletal muscle concentration.

Improves Athletic Performance

There are many athletes who use creatine because studies have proven it to be effective for HIIT workouts. Research has shown that creatine stimulates fat-free mass, endurance, strength, and performance during HIIT workouts. The exception to this rule is running and swimming. Creatine may also offer benefits such as: increased strength during strength training workouts, improved muscular performance in bench press/jump squats, and improved sprint runs.

Increases Phosphocreatine Levels to Produce ATP

Creatine is converted to phosphocreatine, which is used to recycle/maintain ATP reserves in your muscles. This means that you can have consistent ATP levels even during intense workouts.

Studies show that you can increase phosphocreatine concentration to maintain ATP synthesis and give you more energy by taking 4 doses of creatine daily for 5 days.

Improves Recovery Following a Workout

When you engage in a workout, especially HIIT workouts, you end up with soreness and sometimes injury. Studies have proven creatine to decrease your risk of muscle damage and improve your post-workout recovery.

Some studies indicate creatine supplementation encourages the rehabilitation of injuries resulting from the overuse of tendons in young swimmers. Another study showed that creatine can reduce inflammation and soreness following a 30 km race.

In general, studies support supplementing with creatine to prevent/reduce muscle damage and improve post-workout recovery, especially following HIIT workouts.

May Help with Treatment of Neurological Conditions

Parkinson’s disease is a progressive central nervous system disorder that causes damage to nerve cells, resulting in a drop in dopamine levels. This disorder significantly affects movement.

We are aware that creatine can increase phosphocreatine levels, reducing ATP depletion- which creates neuroprotective ability. Research indicates that creatine supplementation, along with CoQ10 can help with Parkinson’s treatment.

Some studies indicate that creatine may also help with other neurological conditions, such as Huntington’s, Alzheimer’s, and ALS.

May Help with Treatment of Depression

According to statistics, more than 250 million people across the world are affected by depression at some point. Some research indicates that creatine may help relieve some of the symptoms associated with depression.

One study showed the therapeutic effectiveness of creatine in females with low levels of phosphocreatine who had been prescribed methamphetamine to treat their depression. Those who had major depressive disorder saw improvement within two weeks after beginning creatine supplementation.

Other studies have shown creatine supplementation can help with unipolar depression- but may trigger a mania episode in those who have been diagnosed with bipolar depression.

May Improve Cognitive Functioning

Some studies have shown creatine can help improve brain health and improve cognitive functioning, which involves problem solving, reasoning, planning, and logical thinking. Some research shows creatine supplementation to improve mental health and protect against brain injuries. Other research shows that creatine can improve working memory/intelligence, which can improve overall performance.

One study specifically looked at creatine use in elderly populations, which revealed that creatine helps with mental tasks including long-term memory, spatial recall, and more. In younger individuals, creatine improved performance related to reasoning and short-term memory.

May Protect Cardiovascular System

Cardiovascular disease affects your heart and blood vessels and is the number one cause of death around the world. That being said, creatine supplementation is believed to help reduce risk of cardiovascular disease.

Studies have shown that creatine with resistance training, reduces homocysteine levels. Homocysteine is a chemical that elevates cardiovascular risk. Another study showed supplementing with creatine increases muscle strength and body weight in patients diagnosed with congestive heart failure.

Reviewing the Best 5 Creatine for Women

As we’ve said, when it comes to creatine supplements, there are lots of products to choose from. First, there’s different types: liquids, powders, and capsules. Then, there’s all the different brands and formulations. This can make it quite difficult to choose the right one.

One thing we do know is that liquids are not typically the best option because in liquid form, creatine has been shown to be unstable- meaning the benefits will basically dissipate before you can get to it. That is why it’s best to wait until you are ready to consume it to mix your powdered drink.

Below, we’re going to review the best 5 creatine for women:



XWERKS is well-known and respected in the fitness industry. They produce high-quality dietary/fitness supplements to support health and fitness in a variety of ways. Their creatine formula, Lift, supports this reputation and is everything you’d expect in a quality creatine supplement.

This is a 100% micronized creatine monohydrate. Research has proven the monohydrate form of creatine to be superior to others, so XWERKS went with it. They didn’t try to improve upon it. After all- why argue with science?

Each serving contains 5 grams of creatine monohydrate. It is an unflavored powder, so you can add it to water or your favorite pre-workout beverage, smoothie, shake, or whatever you choose.

Cellucor Cor-Performance Creatine Monohydrate


Cellucor is also well-known and respected in the fitness industry. According to Cellucor, their creatine monohydrate formula will substantially increase athletic performance. You should use Cor-Performance Creatine Monohydrate on a daily basis, even days that you rest, if you want to achieve best results.

This supplement has been proven to build muscle and increase strength, which is why it’s one of the most popular options on the market today.

CRN-5 Creatine by CrazyBulk


CrazyBulk is known in the fitness industry for providing a variety of products to meet a variety of health and fitness goals. That being said, their CRN-5 creatine formula provides users with the ability to engage in more intense workouts. While many of the creatine products on the market are made with one type of creatine- monohydrate- CRN-5 actually contains 5 different types.

  • Creatine monohydrate
  • Creatine citrate pyruvate
  • Creatine ethyl ester
  • Creatine HCl
  • Tri-creatine malate

Experts say that you should make sure to drink plenty of water when using creatine supplements. CrazyBulk has added electrolytes to their formula to help with hydration, including potassium, sodium, and magnesium. These elements can improve post-workout recovery.

Creatine by Elm & Rye


Elm & Rye is a higher-end supplement company. They are fairly new to the industry but have quickly created a space for themselves. each dose of their creatine supplement improves performance, reduces fatigue during HIIT workouts, increases muscle mass, and more.

This product is a capsule, containing 1,400 milligrams of creatine. However, they are easy to swallow and since you don’t need anything to mix them into, they’re convenient. You will need something else to wash them down with.

SPORT Maintain by Performance Lab


SPORT Maintain by Performance Lab refuels your muscles with the nutrients they need for performance and growth. Like the other brands on the list, taking this daily will increase power, strength, and endurance.

This is another capsule form of creatine. Dosage is 6 to 10 capsules daily. Each 6-capsule dose contains 3,000 milligrams of creatine, which is lower than the 5 grams found in other brands. To make up for it, Performance Lab has added 1,600 milligrams of beta-alanine.

Potential Side Effects of Creatine

Most studies indicate that creatine is safe and effective. Now that we’ve looked at some of the benefits that have been associated with creatine supplementation, we’re going to take a look at some of the potential side effects. After all, it’s only fair to look at the full picture. Most of these side effects are associated with taking larger doses than recommended.


As we mentioned earlier, there are two ways to take creatine: rapid loading and slow loading. Rapid loading has been shown to cause bloating. This is due to the rapid increase in water being pulled into your muscle cells, causing increased muscle mass. While this isn’t harmful, it may cause bloating.

One study involved participants taking creatine supplements for 28 days, with the rapid loading process. On average, their body weight increased by 2.9 pounds due to muscle growth and water retention.

That being said, you should keep in mind that not everyone experiences bloating when using creatine. However, risk can be mitigated by using the slow loading process instead, taking only 3 to 5 grams daily instead of 20.

Gastrointestinal Discomfort

There’s another potential side effect associated with taking too much creatine: gastrointestinal discomfort.

One study involved 2 groups of athletes: one was given 10 grams of creatine in one serving and the other was given a dose of 2 to 5 grams. The group who took the larger dose experienced gastrointestinal discomfort including upset stomach, diarrhea, and belching. The group taking the smaller dose had no issues.

Therefore, if you wish to follow the rapid loading protocol, you should split the 20 grams daily into 4 doses of 5 grams each (or 5 doses of 4 grams each).

Don’t Overdo It

Many people assume that taking more would equal greater results. However, the truth is, you are wasting your time, effort, and money if you take more than the recommended dosage. You don’t get any more benefit- and you’re actually increasing your risk of experiencing side effects. So, taking too much is really a lose-lose situation.

If you opt to follow the rapid loading protocol, it’s important to decrease dosage to 3 to 5 grams daily to maintain creatine levels. Taking extra increases creatinine, which is a waste product excreted through urine. Your body can only hold on to so much- the rest gets tossed out.

Best Creatine for Women FAQs

Typically, if someone is just getting started with dietary supplementation, they have lots of questions. This is understandable- after all, you want to know all there is to know before you start something. Below, we’ll explore some of the FAQs related to best creatine for women.

What is creatine?

Creatine is a natural substance produced in your liver, kidneys, and pancreas. Your muscles use it as fuel. Creatine is converted to phosphocreatine in your muscles and stored until it’s needed. When you are working out, phosphocreatine converts to ATP, which is a high-energy molecule.

Your brain also uses creatine and there is some research proving that creatine can be beneficial for brain functioning and health during stressful times.

What does it do?

Your muscles use creatine to create power quickly. When you use creatine along with resistance training over the course of several weeks or even months, strength and muscle mass are increased. You will find that results are more significant when creatine supplementation is paired with a workout program than when either are done alone.

Many people assume that only elite athletes will benefit from creatine supplementation- but this isn’t true at all. Creatine can help anyone. In fact, some research indicates that, in conjunction with resistance training, it can increase muscle mass in older adults.

Can creatine supplementation be bad?

Overall, creatine has been proven to have a stellar safety profile. Still, some people worry that it may have some detrimental side effects. However, when it comes to supplements, creatine is as close to perfect as you can get. There have been plenty of studies done on various populations with no major adverse reactions coming up- even with long-term use.

However, there are some populations that should not take it, due to lack of studies, not necessarily due to adverse reactions: children under the age of 18, pregnant women, nursing women, and those on certain prescription medications. You will need to consult with your physician.

Should you use creatine supplementation?

While creatine has been proven safe and effective, this doesn’t mean that everyone can benefit from it. For example, if your sport of choice is running or cycling, you will find that creatine won’t do much for you. However, if you prefer weightlifting or sprinting, creatine can provide a host of benefits related to sport performance.

Also, as mentioned, creatine can help with brain health- especially in situations where you are under stress, such as high altitudes, sleep deprivation, and recovering from concussion.

Can creatine cause kidney damage?

Over the years, there has been some debate on whether or not creatine could cause kidney damage. Some skeptics claimed that creatine would stimulate HCA production. HCAs are known to be toxic and can cause damage to the kidneys.

That being said, research has proven that there is no link between kidney damage and creatine supplementation. As long as you don’t already have kidney issues, you should not have problems with using creatine.

On the other hand, if you do have kidney problems, it’s important to consult with your physician prior to using creatine.

What dangers are associated with creatine supplementation?

Research indicates no link between creatine supplementation and significant dangers to overall health. There are a few potential short-term issues, such as stomach upset, bloating, or cramping. Typically, these issues can be relieved by decreasing the dosage.

It’s important to note that creatine will cause water retention, which isn’t dangerous. There may be some risk to children under the age of 18 and those who already have kidney issues.

Can bodybuilders use creatine?

Yes. Actually, creatine supplementation is popular among bodybuilders– especially those who want to quickly increase muscle mass. However, the water retention can work against them, so they often alternate between rapid loading and slow loading.

When should creatine be taken?

Most research shows that creatine should be taken several times a day. For example, if you are taking up to 20 grams per day, break it up into 4 doses of 5 grams each. This way, you get the benefits you need.


As we mentioned, creatine is a substance produced in your pancreas, liver, and kidneys and used for energy during HIIT workouts. Creatine supplementation increases phosphocreatine, which increases ATP production. This ultimately increases muscle mass, energy, endurance, and more. We hope that we have been able to help you learn more about creatine and how it can help you. If you are considering adding this supplement to your regimen, start with one listed here so you know you can trust the quality.

ALSO READ:Best Creatine Monohydrate Powder Supplement Brands

Affiliate Disclosure:

The links contained in this product review may result in a small commission if you opt to purchase the product recommended at no additional cost to you. This goes towards supporting our research and editorial team. Please know we only recommend high-quality products.


Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease or provide any kind of get-rich money scheme.

The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

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