Creatine has been a scientifically supported supplement for yonks, but up until recently, people were only buying and consuming it in powder form. Now, there are thousands of monthly searches for creatine gummies. They’re cute, tasty and easy to take so we get the appeal, but are they legit and worth your money, orjust a pretty snack pretending to be a workout supplement?
Let’s chew through what you need to know.
First, what even is creatine?
As the Cleveland Clinic explains, creatine is a natural source of energy and a compound your body naturally makes (in your liver, kidneys and pancreas), but you also get it from foods like red meat, fish and animal milk. About half is naturally produced by your body and half comes from your diet.
Your muscles use creatine as a source of energy, and it’s particularly helpful for training styles that need quick bursts of energy such as HIIT, heavy lifting or sprints.
Supplementing with creatine can help:
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Improve exercise performance
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Increase muscle strength and power
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Support muscle growth
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Support muscle recovery
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Increase your threshold for intense exercise
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Reduce dehydration and cramping
Despite creatine having a real moment right now in the wellness world, it’s actually one of the most researched sports supplements out there, with decades of data behind it unlike some other “miracle” powders or “superfoods” on the market. Not to mention, it’s proven to work for both men and women and is relatively safe for most people.
So… why gummies instead of powder?
Creatine gummies have been marketed as an easier, more tasty way of upping your creatine intake, which makes perfect sense. Instead of mixing a scoop of tasteless powder into water or a smoothie, you simply chew a sweet, flavoured lolly for your daily dose.
The appeal is obvious:
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Taste: More like candy, less like chalk.
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Convenience: Easy to keep in your bag and even easier to just pop in your mouth, no shaker bottle or prep required.
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Vibe: We get it – they’re cute and fun.
But yes, there is a catch. And unless all you care about is taste, convenience and overall vibe when it comes to your supplements (you shouldn’t), it’s a pretty big one. Most creatine gummies don’t pack the full recommended creatine dose in one serving. The gold standard for maintenance according to Harvard Health is about 3–5 grams per day, and some gummies only have 1–2 grams each (or even less), meaning you might have to eat way more than you think to get an effective dose.
What does the research say?
The research on creatine as a supplement is strong, but the research on creatine gummies specifically? Pretty much nonexistent. It’s not that creatine suddenly doesn’t work in gummy form, it’s simply that you need to check if your gummies have the proven effective dose, and check that your chosen brand has been tested and proven to contain that dose.
If you’re taking enough creatine from gummies to hit that 3–5g sweet spot, you can expect similar benefits to creatine powder. If not, you’re just having a very expensive snack.
Some critics also argue (or have proven with certain brands) that creatine gummies are mostly a marketing gimmick — dressing up a cheap, well-researched supplement to sell it at a higher price while it’s trending. Others point out that the extra sugar, artificial colours, or additives in some products may be the opposite of what you want if you’re focused on nutrition.
A $30 tub of creatine powder will last months and will give you what you need, whereas you might blow though a $30 tub of gummies in a week (good luck to your stomach) and still not be hitting the recommended dose.
What’s the best form of creatine?
If you’re going for maximum effectiveness and value, creatine monohydrate powder should be your go-to. It’s:
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The most studied form (decades of research)
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Highly effective
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Affordable
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Easy to mix into smoothies, coffee, or even yoghurt
Creatine gummies, chews, capsules, and fancy blends can all work, but they don’t beat plain creatine monohydrate for reliable, science-backed results. Of course, the choice comes down to your lifestyle, taste buds, and budget, but we know what we would be ordering.
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Bottom line
Creatine gummies can work, but only if you’re hitting the right daily dose, which depending on the brand can mean eating a large amount and burning through more cash than if you’d just started by buying a powder.
If you really prefer a gummy over a powder, you do you, but make sure your product of choice has been well-tested and proven to contain the recommended daily dose (3-5 grams). If you want the best bang for your buck, stick to the classic scoop of creatine monohydrate.
Either way, creatine isn’t just for bodybuilders or athletes. It can be an incredible performance and energy booster for women who lift, run, jump, and hustle through life. Just remember: consistency and dose matters more than how fun your supplements are.