The 5 Best Creatines For Women – 2018 Reviews and Top Picks
With unhealthy meal options and demanding life tasks at hand, people frustratingly end up putting off their healthy lifestyle goals. This is where supplements, particularly creatine, come in to boost your health and workout capability.
Creatine is an amino acid naturally produced by the body. This substance is later turned into creatine phosphate or phosphocreatinine.
The derived creatine phosphate is eventually stored in the muscles and assists in the production of adenosine triphosphate (ATP), the energy source for all our bodily functions like muscle contractions.
Not all creatines are however created equal. And so, before you pop a pill or drink that tonic, read on as we guide you in picking the best creatine for women.
Taking creatine, especially for a long period of time, can have several beneficial effects to women including strength and performance enhancement. This guide presents you five of the best creatine supplements that women can rely on for energy boost and weight loss:
- Creatine Monohydrate 1000 mg 240 Coated Caplets for fans of capsule-form creatine monohydrate;
- Fitmiss Creatine Powder, Unflavored, 5.29 Ounce which you can easily mix into your workout drink;
- Fitness Labs Creatine and L-Glutamine, 500 Grams which has extra L-Glutamine for additional health benefits;
- Rad. Pure Creatine Monohydrate Powder - Micronized Supplement for Strength, Lean Muscle & Energy which comes in the readily-absorbed micronized creatine monohydrate form, and
- RARI Nutrition CREATION 100% Natural Creatine HCL Capsules for Muscle Size and Strength (60 Count) which may have reduced creatine side effects due to its lower creatine HCl dosage.
Reviews Of The Best Creatine For Women
Women who strive for a fit figure may take creatine to boost their muscle strength needed in strenuous weight loss programs. Despite the benefits of creatine, taking it in as a supplement may have the drawback of retaining water in one’s muscles from the rest of the body. This consequence would require one to drink more water and to avoid caffeine to prevent further dehydration.
Moreover, water retention may present itself as extra water weight when you step on the weighing scale. This extra water weight however disappears eventually when you rest or stop your creatine intake.
If you can forgive these temporary drawbacks and just keep the greater health benefits in mind, taking in a creatine supplement today can actually do wonders to your body. Below are five of the best creatine supplements you can start to choose from.
For those who prefer to swallow pills quickly over formula preparations, you may want to check out this product. The creatine monohydrate in this product is the recommended creatine form to take as supplement (more on creatine forms in a while). This supplement supports energy endurance by boosting ATP conversion. In addition, this supplement offers different dosing for the loading phase and the maintenance phase.
- Pure creatine monohydrate
- Sufficient dose per caplet
- Two bottles with 120 caplets each for an affordable deal
- Taking five (5) coated caplets during loading phase
- Capsule size of “000” is considered a large capsule
- Capsule form leads to slower absorption compared to powders
This supplement promotes energy, strength, and endurance in women. Formula preparation is very easy as you only need a single scoop per day to meet the recommended dose. The product’s convenient preparation and dosing then allows the powder formula to be mixed into your pre-workout drink.
- Creatine monohydrate type
- Sufficient dose of 5g per serving
- Powder formula for better absorption
- Only good for 30 servings
- No additional elements for maximized health benefits
This next supplement is another powdered creatine monohydrate formula with additional L-Glutamine for improved cell metabolism. L-Glutamine is also a precursor to glutathione which is a strong antioxidant. This supplement promotes muscle strength and encourages muscle recovery. This product is worth a try if you are after muscle mass increase and overall improvement in muscle performance.
- Sufficient dose of 5g creatine monohydrate
- Additional 5g of L-Glutamine for more health benefits
- Powder blend for faster absorption
- No fillers
- Came out as the most expensive product in this review
- Only contains 50 servings
- Needs at least two scoops per serving
This product makes it to the top for this review. Rad’s creatine supplement is pure creatine monohydrate in powder form which you can have any time of the day or mix in your pre-workout drink.
The micronized powder formula also makes the supplement readily absorbed by the body. This supplement may boost your energy and strength for any heavy work or gym routine. The product’s natural creatine monohydrate also supports the development of lean muscles.
- 100% pure creatine monohydrate, no fillers
- Micronized powder form
- Single scoop in 6 to 8 ounces of water for sufficient 5g dose per serving daily
- Only good for 30 servings
- Relatively the third most expensive product in this review
If you want the possibility of reduced creatine side effects, then you may opt for this product with a lower dosage of creatine HCl form. A single capsule only contains 750mg of creatine HCl. This supplement supports increased muscle recovery, power, strength, and overall muscle performance by boosting ATP production.
- Quick absorption due to water-soluble HCl form
- May have reduced side effects due to lower dose
- All natural, gluten free, and non-GMO product tested by a third party
- Creatine HCl is not the best creatine type
- Lower dose
- Capsule format may be difficult to swallow for some
Choosing The Best Creatine For Your Needs
The price and the effectiveness of a product are two of the important things you need to consider if you want any purchase worth your money. Moreover, to further evaluate the potential effectiveness of a creatine supplement you wish to try, remember to consider the following product features:
Creatine monohydrate is basically creatine bound with a water molecule. Because of this molecular structure, bloating and water retention become possible side-effects for supplements having this creatine form. Nonetheless, it is for the same molecular structure that this substance is actually readily absorbed by the body.
Creatine monohydrate has been recorded to increase power output in strenuous activities. With its known benefits, you may simply forgive the side-effects creatine monohydrate as they easily go away anyway when you stop taking the supplement.
Creatine can be found in fish and meat but these sources may not always be sufficient. Remember that supplements mainly aim to bridge a deficiency when you do not meet the recommended daily amount of a particular substance from your diet.
For creatine, the recommended dose per intake is usually set from 2-5g.
However, it is also possible to increase or decrease the recommended creatine dosage depending on the demands of your physical activities. Some supplements may also require modified dosing schemes to maximize product effectiveness.
Supplement format is another important product feature to consider as it affects how the substance will be absorbed and processed by the body.
If you are after pre-workout supplement that can be mixed in drinks, do consider a powder formula as this form gives you the quick energy boost you need for exercise.
The better version of powdered creatine monohydrate is micronized creatine. Micronized creatine is finer which makes absorption by the body even faster.
Special Considerations When Taking Creatine
Any substance or supplement we put in our system will have its share of advantages and disadvantages when misused.
- To avoid overdose or negative consequences of supplement intake, always remember to read the instructions that go with a product
- If any medical concern arises from taking a supplement, immediately stop intake and consult a doctor.
When To Avoid Creatine
People with any kidney disease should avoid creatine intake. Other patients who need to avoid creatine are those with diabetes or heart disease. If you want to use creatine for other medical purposes aside from athletic improvement, it is advisable to talk with your doctor first.
For Pregnant and Lactating Women
Another special case that needs a doctor’s opinion is if you are a lactating or pregnant woman. There are not enough studies to support possible effects to the mother or baby during these scenarios and so, it is better to consult your physician prior to any supplement intake.
Possible Creatine Side Effects
Known creatine side effects include: body bloating, water retention, dehydration, water weight gain, fluctuations in heart rate or breathing, nausea, cramping, and diarrhea.
Some people may experience other negative effects not mentioned here. It is always recommended to immediately see your doctor if you observe any odd symptoms during your supplement intake.
Substances to Avoid That May React with Creatine
Creatine already has dehydrating effects on its own due to the redirection of body fluids into the muscles. It is then advisable to avoid caffeinated foods and drinks such as coffee, tea, or soda to prevent further dehydration.
Nephrotoxic drugs or medicines that may damage the kidneys are also advised to be avoided during creatine intake as the combination of these substances stresses the kidneys. Some nephrotoxic drugs include ibuprofen, naproxen, and indomethacin.
Some antibiotics (aminoglycosides) may also exacerbate kidney damage when taken with creatine and therefore must be avoided.
All of the supplements on this list are some of the best creatine for women but what we recommend is the Rad. Pure Creatine Monohydrate Powder - Micronized Supplement for Strength, Lean Muscle & Energy.
First, this supplement is derived from creatine monohydrate. Second, this supplement is in readily-absorbed powder formula which you can mix in your pre-workout drink.
Lastly, the powder formula is further improved by micronizing the creatine monohydrate for more efficient absorption.
If you do not mind slower absorption and would like some extra health benefits, we also recommend Fitness Labs Creatine and L-Glutamine, 500 Grams as our second best pick.