Creatine supplements are one of the best and most cost-efficient ways you can support goals related to muscle growth and athletic performance. It’s the most-studied sports nutrition supplement and it has a well-documented history of helping people increase strength, build muscle, reduce muscle recovery time post-workout, and enhance overall exercise performance. Typically, this dietary supplement comes in the form of creatine powder or creatine capsule.
But what if you could get your daily dose of creatine in a more tasty way? It’s true, creatine now comes in a next-level form: gummy candy. From gummy bears to chewable tablets, our expert product testers, personal trainers, and nutrition coaches bought, tested, and analyzed the best creatine gummies to find a unique way to rep out more curls in the gym.
We rate each product from 1 to 5 in several categories, including:
- Formulation
- Taste and texture
- Price per serving
RELATED: Best Creatine Supplements
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Best Creatine Gummies in 2025
- Best Creatine Gummies Overall – Legion Creatine Gummies
- Best Creatine Gummies on Amazon – Jacked Factory Creatine Gummies
- Best-Tasting Creatine Gummies – Swoly Creatine Gummies
- Best Creatine Gummies with Flavor Options – Bounce Nutrition Creatine Gummies
- Best Creatine Monohydrate Gummies – Create Creatine Gummies
- Best Creatine Chews – Organifi Creatine Chews
- Best Budget Creatine Gummies – Animal Creatine Chews
- Best Creatine Gummies for Muscle Growth – Bear Balanced Creatine Gummies
Current Top Deals
- Legion Creatine Gummies – BOGO 50% off sitewide
- Swoly Creatine Gummies – Subscribe and save 27%
- Organifi Creatine Chews – Save up to 25% on purchases of $200 or more + get free green juice + free s
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| Legion Creatine Gummies | Jacked Factory Creatine Gummies | Swoly Creatine Gummies | Bounce Nutrition Creatine Gummies | Create Creatine Gummies | Organifi Creatine Chews | Animal Creatine Chews | Bear Balanced Creatine Gummies | |
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| Price Per Serving | $1.33 | $1.00 | $1.17 | $2.29 | $2.00 | $1.43 | $1.08 | $1.60 |
| Grams Per Serving | 5 g | 5 g | 4 g | 6 g | 4.5 g | 3 g | 5 g | 3 g |
| Third-party Tested? | — | — | — | |||||
| Type | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate | Creatine Monohydrate |
| Flavors | Sour Green Apple, Lemon Drop, Sour Blue Raspberry, Sour Watermelon | Blue Raspberry, Lemon, Watermelon | Strawberry | Strawberry Kiwi, Watermelon, Blue Razz, Peach Rings, Cherry Lime, Berry Snow Cone | Blue Raspberry, Orange, Watermelon | Strawberry | Fruit Punch, Grape, Green Apple | Blueberry |
Best Overall Creatine Gummies: Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies
Good for: A full daily dose of creatine in the form of delicious gummies
Legion Creatine Gummies are a good option for those who don’t want to drink their creatine. Although it takes 5 gummies to reach one serving, and you’ll get 8 grams of added sugar, these taste great and are third-party tested.
Known for producing high-quality supplements like their Pulse pre-workout and Whey+ protein, Legion knocked it out of the park again with their easy-to-chew creatine gummies. They’re available in four flavors now, but our tester, director of content and CPT Nicole Davis, tried the OG Lemon Drop. Good news is they check the box when it comes to taste, and Nicole rates them a 4 out of 5 in this all-important category. “They’re not super citrusy—more sweet than tangy, but I actually quite like them,” Nicole says.
She rates them a 4 out of 5 for solubility as well, adding, “They do get stuck in your teeth a little bit, as they’re a little soft and sticky, but it’s not horrible.”
With no artificial sweeteners, fillers, or dyes, these tasty creatine gummies deliver 5 grams of creatine monohydrate per serving, earning a perfect 5-out-of-5 formulation score. On their website, Legion notes that their products are made in NSF-certified and FDA-inspected facilities, which should give you further peace of mind about what you’re putting into your body.
At about $45 for a 30-serving bottle, these gummies also rank highly in terms of price and overall value. While there are cheaper options available, $1.50 per serving is rock-solid for gummies (earning a 4 out of 5 for its cost), which tend to be more expensive than powdered creatine monohydrate. You can also subscribe for recurring monthly orders to drop the price further.
Plus, if you’re not satisfied with these gummies (even though we think you will be), you can get a full refund through Legion’s “No Return Necessary” money-back guarantee. That’s what we call top-notch customer service.
For people who like flavor but prefer their creatine in liquid form, check out Legion Recharge. This creatine powder from Legion Athletics is a post-workout drink, but comes in several great-tasting flavors.
| Price per serving | $1.50 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 1 g |
| Creatine per serving / serving size | 5 g / 5 gummies |
| Sugar per serving | 8 g (8 g added sugars) |
| Flavor(s) | Lemon Drop |
Best Creatine Gummies on Amazon: Jacked Factory Creatine Gummies
Good for: A full daily serving of creatine with free shipping for Prime members
Jacked Factory Creatine Gummies offer a convenient way to get your daily creatine. They’re third-party tested and available in three flavors, but some users report a gritty texture, and each serving contains 70 calories, with both glucose syrup and sugar added to the formulation.
What our tester says:
“It tastes like tangy fruit, which I like. A little bit of an artificial taste, but overall, they’re pretty good.”
If you’re looking for a convenient gummy form of creatine that you can easily add to your next Amazon purchase, Jacked Factory Creatine Gummies are an excellent choice.
They’re available in three flavors—Blue Raspberry, Lemon, and Watermelon—and earned 4 out of 5 stars for the taste from our tester, Nicole Davis, CPT, PN1-NC.
“These have a tang, which I like, but I wouldn’t guess they were blue raspberry,” Nicole said. “They taste like tangy fruit. They have a little bit of an artificial taste, but it’s not bad at all!”
The formulation also earns an impressive 4 out of 5 stars. Each 5-gummy serving contains 5 grams of creatine monohydrate, which is a standard daily dose. However, we docked a point because some users may not want all the additives that give this gummy its texture and flavor, such as glucose syrup and sugar.
We also asked Destini Moody, RD, CSSD, LD, to share her thoughts on the formulation, and she expressed her concern with the high sugar content.
“By far the biggest concern, which is echoed in many Amazon customer reviews, is the sugar content,” she explained. “The 8 grams of sugar is equivalent to eating two Starbursts, or one Reese’s cup. While a treat like this is OK every now and then, considering that creatine should be taken daily for optimal effects, this isn’t ideal for the health and fitness-conscious.”
If you don’t mind the extra sugar, you’ll enjoy the texture of these gummies. Nicole noted that she enjoyed the overall consistency, giving these gummies 4 out of 5 stars for swallowability.
RELATED: How Much Water to Drink With Creatine
“These are much firmer than other gummies I’ve tested and don’t get stuck in my teeth as easily,” she explains. “They are a little grainy feeling, though, so I’m giving them 4 out of 5 stars even though I like the texture, overall.”
Jacked Factory claims that these gummies are third-party tested, but there’s no information as to who does the testing. We like to see third-party testing, but wish the company would disclose which lab is performing the trials, especially since many other Jacked Factory products aren’t third-party tested.
If you want another delicious gummy option that’s lower in added sugars, we recommend Swoly Creatine Gummies.
| Price per serving | $1.00 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 1 g |
| Creatine per serving / serving size | 5 g / 5 gummies |
| Sugar per serving | 8 g (8 g added sugars) |
| Flavor(s) | Blue Raspberry, Lemon, Watermelon |
Best-Tasting Creatine Gummy: Swoly Creatine Gummies
Good for: A delicious dose of creatine in gummy-bear form
Swoly’s creatine gummies are a delicious way to take your creatine daily, especially if you don’t care for the powdered form. You’ll need five of these to reach a serving, and a serving is only 4 grams of creatine (not the research-backed dose of 5 grams that we like to see), but they taste great nonetheless.
What our tester says:
“These are friggin’ delicious. Like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them-all kind of delicious!”
For a great-tasting creatine gummy that will harken back to your childhood, SWOLY has you covered with five gummy bears per serving—yes, gummy bears—that provide the recommended daily dose of creatine while managing to taste like the real candy.
Kate Meier, GGR senior director of content, tried the SWOLY gummies along with some members of her Olympic weightlifting team. They were a big hit to say the least, easily earning a 5-out-of-5 rating for taste.
“These are friggin delicious. Dangerously delicious. Like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them-all kind of delicious!” Kate says. “They remind me of the best fruit snacks ever (Annie’s Homegrown Organic fruit snacks). I’d eat these as a snack every day.” The texture earns top marks as well at another 5 out of 5.
These creatine monohydrate gummies pack a full clinical dose of creatine into five delicious, strawberry-flavored gummy bears. Each gummy contains a little less than 1 gram of creatine (0.8 grams per gummy, to be exact), and a five-gummy serving gets you to a 4-gram dose of creatine monohydrate.
Other ingredients include sucrose, dextrose, maltodextrin, natural and artificial flavors, stearic acid, and citric acid—ya know, things that make a gummy a gummy. Because of the few additives used that aren’t typically found in other creatine supplements, we rate SWOLY at 4 out of 5 for its formulation.
Kate noted no side effects other than an addiction to the gummies, which she is only sort of joking about. While you do have to take five gummies for 4 grams of creatine, Kate says, “I’d happily eat 50 of these in one sitting.”
RELATED: How to Take Creatine
If you’re concerned about macros, however, you should know that there are 30 calories in a serving, including 2.5 grams of added sugar. Also, you’re hopefully a fan of Strawberry, as this is the only flavor available.
You can read more about this delicious supplement in our SWOLY Creatine Gummies review.
If you want a bit more creatine out of your creatine gummies, try out Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies. Five gummies pack 5 grams of creatine in each serving.
| Price per serving | $1.27 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 0.8 g |
| Creatine per serving / serving size | 4 g / 5 gummies |
| Sugar per serving | 2.5 g (2.5 g added sugars) |
| Flavor(s) | Strawberry |
Best Creatine Gummies with Flavor Options: Bounce Nutrition Creatine Gummies
Good for: Anyone wanting to try some unique flavors for their creatine supplement
Bounce Nutrition Creatine Gummies are a flavorful option to get your daily creatine intake, with a three-gummy serving providing 6 grams of creatine monohydrate. With 2 grams of creatine per gummy, it’s also very easy to adjust your intake for beginning creatine users, too. While it’s expensive, these creatine gummies are vegan-friendly, made with natural ingredients, and are also third-party tested.
If you’re wanting to branch out in the flavor department when it comes to your creatine supplement, I suggest Bounce Nutrition Creatine Gummies. Available in six flavors, they’re not only tasty—earning a 4 out of 5 for taste from GGR senior staff writer Caine Wilkes—but some flavors are very unique, with flavors like Peach Rings and Berry Snow Cone. Plus, you can bundle multiple containers together to try them all out (and save some money in the process).
Caine, who also happens to be an Olympian from the 2020 Tokyo Games, appreciates the high creatine dose per serving of 6 grams, although it’s a little higher than the typical recommended dosage. “As a larger athlete, I usually take a higher dose of creatine anyway, so I appreciate that Bounce doesn’t shy away from their dosage,” says Caine.
For those wanting a smaller dosage, you can just take one less gummy and get 4 grams of creatine monohydrate from two gummies. While the formulation is solid with all-natural ingredients, there are 8 grams of added sugars in a serving, so the formulation gets a 4.5 out of 5 from us.
While Caine likes the surprisingly understated flavor of the Cherry Lime gummies he tried, he’s a little on the fence with the texture. He rates the swallowability at 3.5 out of 5, adding, “You shouldn’t have these expecting a gummy bear texture.” The texture is closer to a chewable candy, but the consistency begins to break down only after a couple chews. “It wasn’t unpleasant…just unexpected,” continues Caine.
The biggest drawback to these gummies are the price, with a three-gummy serving costing a bit over $2—more if you purchase a smaller container size. Because you can bundle these, you can drop the price per serving down to under $2, but you’ll have to buy at least five containers to save that much. That said, it can be a great way to explore the several flavor options offered by Bounce Nutrition. You can even bundle them with their pre-workout gummies.
For budget-conscious shoppers who prefer gummy or candy-like supplements, we suggest Animal Creatine Chews, which are around $1 per serving.
| Price per serving | $2.29-$2.80 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 2 g |
| Creatine per serving / serving size | 6 g / 3 gummies |
| Sugar per serving | 8 g (8 g added sugars) |
| Flavor(s) | Strawberry Kiwi, Berry Snow Cone, Watermelon, Peach Rings, Cherry Lime, Blue Razz |
Best Creatine Monohydrate Gummies: Create Creatine Gummies
Good for: Candy purists who would definitely judge a creatine gummy for not being candy-y enough
Create creatine gummies provide 4.5 grams of creatine monohydrate per 3-gummy serving. Our testers liked the taste and texture, and these would be a great option for those who’d prefer not to drink their creatine.
Create Creatine Gummies also use creatine monohydrate and contain 4.5 grams of creatine in a serving size of five gummies. They are vegan, non-GMO, and gluten-free, and each serving contains 33 calories, 7.8 grams of carbohydrates, and 3.3 grams of sugar (1.8 grams of added sugar).
The other ingredients include tapioca syrup, sugar, water, pectin, malic acid, natural flavor, and natural color, which are all things I’d expect to find in gummy candy for taste and texture. We rate the formulation at 4 out of 5, because of the added sugar.
Kate says that the Create gummies “Definitely taste like an orange gummy; not quite as sweet as candy, but pretty darn close—really pleasant. I love a gummy. I wish every supplement came in gummy form. These are a super fun treat!” She rates the taste a very respectable 5 out of 5.
During testing, Kate experienced no side effects and rated the effects 5 out of 5, saying that the “positive effect is that I’m 5 million times more likely to take a gummy than I am to take a powder.” I concur!
If you’re hesitant about trying creatine gummies, Create is a good option to try because they offer full refunds if you’re not satisfied with your purchase.
RELATED: How Long Does Creatine Stay in Your System?
If you do prefer a powder over a gummy, check out ProHealth Longevity Creatine, which is vegan-friendly and third-party tested.
| Price per serving | $2 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 1.5 g |
| Creatine per serving / serving size | 4.5 g / 3 gummies |
| Sugar per serving | 3.3 g (1.8 g added sugars) |
| Flavor(s) | Blue Raspberry, Orange, Watermelon |
Best Creatine Chews: Organifi Creatine Cherry Chews
Good for: People who like Swedish Fish
Not every gummy candy has the same texture as a gummy bear. For something more akin to other chewy candy, we recommend Organifi Creatine Cherry Chews. “The texture reminds me of a Swedish Fish,” mentions our product tester and GGR team member Grant Smith. “It’s chewy for sure, but breaks down a bit easier than your typical gummy bear.” He rates the texture and swallowability at 5 out of 5.
The taste was remarkably similar to a Swedish Fish as well, according to Grant. He adds, “The flavor is nice and sweet, but there is a hint of an aftertaste that’s not as pleasant.” It doesn’t last too long, however, so Grant rates the taste at 4.5 out of 5.
Organifi’s Creatine Cherry Chews are unique in that they actually use tart cherry extract in their chews, which I’m sure helps with the Cherry flavor—but it’s also there to aid with muscle recovery. Recent studies13 have shown that tart cherry juice may aid athletes with recovery after strenuous exercise. Along with 3 grams of creatine monohydrate in every two chews, this can help boost muscle recovery after an intense workout.
It certainly gets a plus for its unique formulation and clean, vegan-friendly ingredients. Still, it contains 3 grams of added sugars in every two-gummy serving, so it earns a 4 out of 5 for its formulation.
If there’s any major drawback to Organifi’s creatine gummies, it’s the price. At nearly $1.50 per serving, it’s on the pricey side of creatine gummies, and definitely expensive compared to creatine powders. Nevertheless, you can save with a subscription, or you can buy three or six bags in bulk, which will lower the cost per serving.
If you’re looking for a creatine chew that most closely resembles a Sweet Tart, we recommend Animal Creatine Chews, which pack 5 grams of creatine in four chewable tablets.
| Price per serving | $1.43 |
| Type of creatine | Creatine monohydrate from Creapure |
| Creatine per gummy | 1.5 g |
| Creatine per serving / serving size | 3 g / 2 gummies |
| Sugar per serving | 4 g (3 g added sugars) |
| Flavor(s) | Cherry |
Best Budget Creatine Gummies: Animal Creatine Chews
Good for: Budget shoppers who like Sweet Tarts
Animal Creatine Chews are reminscent of a Flintstone’s multivitamin, so received mixed feedback from our testers on taste and texture. However, they provide 5 grams of creatine monohydrate per serving as well as 25 milligrams of AstraGin and sea salt respectively.
For a budget-conscious person who’d rather reach for a roll of Sweet Tarts over a bag of sour worms, Animal Creatine Chews might be for you. These are large, chewable tablets similar to Flintstones children’s multivitamins…If you know, you know. Plus, they cost just over $1 per serving of four chews, making them an affordable option for those seeking creatine powder alternatives, earning a 4 out of 5 for its price per serving.
In those four chews, you get 5 grams of creatine, meaning there are 1.25 grams of creatine per chew. Kate and her weightlifting team tried these, too, and had mixed thoughts on the taste and texture.
“They are chalky, just like a sweet tart. You definitely need a drink after chewing these tablets,” Kate says. “They do dry your mouth out a little. It’s not a dealbreaker, but something to know.”
“You have to take four of these to get 5 grams of creatine, and they aren’t small tablets,” Kate continues. “Jacob took all four at once, I did two and two. It’s a bit of a mouthful to do all four at once, but it’s doable. Again, you definitely want to have water on hand! I wouldn’t want to pop these in my mouth without something to wash it down.” She rates the swallowability at 4 out of 5.
In addition to creatine, the Animal chews also contain sea salt and AstraGin. Sea salt provides sodium, an important electrolyte, and AstraGin is a nutrient bioavailability enhancer that’s been shown to increase uptake of nutrients it’s consumed with.
The remaining ingredients are typical gummy findings: sugar, dextrose, maltodextrin, stearic acid, natural and artificial flavors, magnesium stearate, citric acid, malic acid, and beet root powder for color. Of course, since this isn’t pure creatine, there are calories and carbs: These contain 3 grams of carbs per serving, 2 grams of which are from added sugar, so it earns a 4 out of 5 for its formulation.
RELATED: Can You Dry Scoop Creatine? Why This Trend Is Dangerous
Avoiding sugar? Check out Nutricost Creatine Monohydrate. Along with an unflavored version, they have a few good flavors that don’t use added sugars.
| Price per serving | $1.08 |
| Type of creatine | Creatine monohydrate |
| Creatine per gummy | 1.25 g |
| Creatine per serving / serving size | 5 g / 4 chews |
| Sugar per serving | 2 g (2 g added sugars) |
| Flavor(s) | Fruit Punch, Grape, Green Apple |
Best Creatine Gummies for Muscle Growth: Bear Balanced Creatine Gummies
Good for: Anyone who is looking for a convenient way to promote muscle growth
Although these are on the more expensive side as far as creatine gummies go, Bear Balanced creatine gummies taste good and provide several flavor options. You’ll get 3 grams of Creapure in three gummies.
For anyone looking to build muscle, the Bear Balanced Creatine Gummies are an excellent choice. One serving of three gummies has 3 grams of creatine, the minimum clinically recommended dose to aid muscle growth.
The gummies are made from Creapure, a micronized creatine monohydrate developed in Germany. Micronized creatine is made of smaller particles, which are supposed to help creatine mix more easily (a plus when turning the powder into gummy form) and help with absorption in the body. Bear Balanced earns a 4.5-out-of-5 score for its formulation.
Along with the clinical dose of creatine, the gummies have L-theanine and L-tyrosine, which have been shown to boost mental focus during exercise1 and cognitive function. However, the L-tyrosine is short of the researched-backed dosage of 2 grams2.
The non-GMO, gluten-free, and vegan-friendly creatine chews come in one flavor. According to our product tester, they tasted like blueberries. He gave the taste a 4 out of 5, saying, “The flavor of these gummies is OK. There’s a definite artificial flavor that comes through, which may not be everyone’s cup of tea, though.”
He did like the feel of the gummies, however, and rated the texture a 5 out of 5, adding The mouthfeel was very nice, reminding me of actually gummy bears.” I should mention though, that a few customer reviews state they didn’t like the feel as much.
If there’s any real drawback, it’s the price. The gummies cost $1.60 if you use the Bear Balanced subscription savings. Gummies are going to be more costly than creatine powder, but this is still on the pricier side.
For a pure creatine supplement that’s still not a powder, we suggest Optimum Nutrition Micronized Creatine Capsules. Four capsules provide 5 grams of creatine.
| Price per serving | $1.60 |
| Type of creatine | Creatine monohydrate from Creapure |
| Creatine per gummy | 1 g |
| Creatine per serving / serving size | 3 g / 3 gummies |
| Sugar per serving | 0 g (8 g sugar alcohol) |
| Flavor(s) | Blueberry, Peach Mango |
Other Creatine Gummies We Researched and Tried
Here, I recap our experience with other products we ordered for this guide. Unfortunately, the experience with these was not great—outright bad in some cases.
Icon Muscle Creatine Gummies: GGR performance editor and product tester Anthony O’Reilly says not to go for these because they contain more sugar per serving than creatine, and “the consistency is like that of dry Jell-O.” Also, the type of creatine is not specified.
Elm & Rye Creatine Gummies: Product tester and GGR editor Frieda Johnson had an overall terrible experience with this company and product. She ordered the gummies in April 2023 and didn’t receive them until late June 2023. She even emailed the company several times and customer support was not at all supportive. When she finally got the gummies, she realized that one serving contains just 48 milligrams (what?!) of creatine per serving. For reference, the recommended daily dose of creatine is 3 to 5 grams—not milligrams. Frieda says she didn’t notice the small serving when ordering because, on the website, the product page also has a photo of the supplements facts for creatine capsules, which contain 1.4 grams per serving (which is still very low).
How We Picked and Tested the Best Creatine Gummies
This guide to the best creatine gummies started out just like the rest of our guides to dietary supplements: with lots and lots of research. We spent hours sifting through webpages to find high-quality creatine gummy supplements. We then ordered the products and tested them ourselves, judging each one against our criteria for creatine.
We considered the following factors when creating this guide (and this is what you should look for, too).
- Type of creatine: Is the form of creatine creatine monohydrate, creatine HCl, another type of creatine or a blend? Monohydrate is the most studied form of creatine and the one used to develop recommended doses, so that’s what we primarily recommend.
- Other ingredients: Obviously, in a gummy, you’re not getting pure creatine monohydrate like you are with, for example, Optimum Nutrition 100% Creatine Monohydrate Powder. There will be sugars and fillers for taste and texture, and that’s OK. But are they quality ingredients?
- Dose: How many grams of creatine are in a serving? How many gummies does it take to reach a full serving? Does a serving meet the daily recommended dosage? Could you fulfill a creatine loading phase with this product? (The answer to that last question is probably not when you’re looking at gummies.)
- Taste and texture: Are they actually good? This is more important in a gummy candy than a powder or capsule, because you actually have to chew it. This could become more of a hassle than it’s worth if the product doesn’t taste good.
- Side effects: Did our tester experience cramping, bloating, or other problems after taking the product?
- Benefits: Compared to our experience with other creatine products, does this product seem to support muscle function and high-intensity exercise in the same way? Are there any notable differences, good or bad?
- Customer experience: Sometimes, the experience with a company can negate any benefit of a product. We look into return policies, satisfaction guarantees, shipping, and reviews of customer service to see how companies value their customers.
- Customer reviews: What are actual buyers saying? Do reviews indicate that the purchase price is worth it?
- Price: One big thing to know is that creatine gummies cost substantially more than creatine powder and capsules. The best creatine gummies cost $2 per serving or more, whereas a high-quality creatine powder can cost less than $0.50 per serving.
RELATED: Creatine HCl vs Monohydrate
Benefits of Creatine Gummies
Creatine isn’t one of the most researched supplements; it is the most researched supplement on the market. Many benefits have been seen in creatine supplementation, and the form doesn’t play a factor here. Whether it’s a powder, drink, gummy, or pill, all of the usual fitness benefits of creatine apply to creatine supplements, including:
- Increased muscle strength3 and muscle mass4
- Improved fitness performance5
- Improved muscular endurance6 and increased power6
- Expedited muscle and workout recovery7
There are also several general wellness and health benefits to creatine.
For one, some research8 has shown that the amino acid compound may be neuroprotective, able to aid with brain health after traumatic injury or concussion. Other studies have shown that creatine may support brain health11 by increasing brain energy levels. This, in turn, can help influence and improve the brain’s performance. A 2021 review9 also shows that creatine can help reduce fatigue—physical and mental, too.
Creatine supplementation may also reduce dehydration10 by retaining water in muscle cells. One study from 200812 even found evidence that creatine supplementation might be able to support stable blood sugar.
The added benefit with creatine gummies is that they can simply taste good, so it might be easier for you to get them down than an unflavored creatine powder or capsules. Many of our product testers (and customer reviews) swear to this; eating a few yummy creatine gummies is easier than grabbing and mixing creatine powder into a shake.
Creatine Gummies Vs Creatine Powder
While both creatine gummies and powder have the same goal, both have differences, too.
RELATED: Creatine Gummies vs Powder
Cost
The biggest difference is the cost between these two forms of creatine. Pure, unflavored creatine is a much cheaper supplement, with costs under $0.50 in many cases. On the contrary, creatine gummies are rarely under $1 per serving. Compared to other supplements, both are less expensive, but just be ready for creatine gummies to routinely cost more.
Preparation
Creatine gummies are ready to go straight out of the bottle. Creatine powder, on the other hand, will need to be mixed with water or liquid to have safely and effectively. So, gummies are certainly the more convenient supplement here.
Effectiveness
Creatine monohydrate is gradually released throughout the body. Because of this, there’s virtually no difference on the effectiveness of these creatine supplements. Each one will help you with muscle-building and athletic performance, as well as giving you the many other benefits of creatine.
Creatine Dosage
Most creatine powders come with a 5-gram scoop, providing the upper end of the recommended dosage of creatine per serving. Creatine gummies can vary between 3 and 5 grams per serving, but will still provide you with a research-backed dose.
Side Effects
Creatine can cause some digestive issues, usually from a larger dose, but side effects are rare and minor, usually. There’s a greater chance of creatine gummies leading to a negative side effect, however, mostly due to the other ingredients within the supplement. Some artificial and natural sweeteners are known to give some folks gastrointestinal issues, for example.
Cons of Creatine Gummies
Although creatine gummies are colorful and sweet, there are some negatives to consider about the sweet alternative to creatine powder.
- Price: Although creatine gummies are convenient, they’re also more expensive than most creatine powders. If you can afford the price hike, it’s not a problem, but people needing to budget their supplements may need to weigh whether the price or form of creatine is more important to them.
- Creatine amount: To achieve the recommended dosage of creatine each day, you’ll have to take multiple gummies, usually between three to five gummies. With the size of some of these gummies being no joke, it can be a cumbersome serving size.
- Side effects: Depending on the additional ingredients in creatine gummies, you may be more likely to experience some side effects like bloating, gas, or other gastrointestinal discomfort. For example, sugar alcohol is known to cause digestive issues in many people.
Dosing and Interactions
Creatine is recognized as safe at the recommended dose of 3 to 5 grams per day for long-term use; a short-term loading protocol of consuming 20 to 25 grams of creatine per day for five to seven days is also recognized as safe.
In both short- and long-term studies, no harmful effects of creatine have been reported.
That said, anyone who is managing a chronic health condition, is nursing or pregnant, or is taking prescription medications should talk to their healthcare provider(s) before taking creatine or any dietary supplement.
There’s no wrong time during the day to take creatine, although many people will opt to taking it prior to working out, to boost their energy and ATP production, or post-workout to aid in muscle recovery.
Third-Party Testing
We strive to recommend supplements that are independently tested through labs and vetted through screening agencies like the National Sanitation Foundation and Banned Substances Control Group. Unfortunately, creatine gummies as a category don’t seem to be third-party tested.
That doesn’t mean you should avoid them outright, unless you’re an athlete who is subject to drug testing. When shopping, if there is no third-party verification, look around for other indicators of transparency, such as information on ingredient sourcing and complete supplements facts or nutrition facts labels.
What To Look For In Creatine Gummies
Most of us have had enough gummy bears over the years to know: Not every candy is made the same way. The same is true for creatine gummies. Here are a few factors to consider before buying your next batch of creatine gummies.
Formulation
When looking at the formulation of the creatine gummy, there’s two factors to consider: the ingredients and the amount of creatine in each serving. The recommended daily dosage of creatine is between 3 and 5 grams, so I’d recommend most people trying to find a creatine gummy that’s within that range on a full serving.
Creatine gummies will have more ingredients than plain creatine powder. Along with sugars and flavors, the gummies will have syrups and other ingredients to create the gummy. Make sure to read the label and decide the importance of certain ingredients to you. Are you trying to avoid sugar, or do you prefer natural sweeteners over artificial sweeteners? Also aim for supplements lacking in too many filler ingredients.
Ideally, look for transparent brans with third-party testing to confirm the purity and quality of the creatine gummies.
Type of Creatine
Creatine comes in many types. Creatine monohydrate is the most popular, and most researched, form of creatine, but other popular forms include Creatine HCl, which is more water-soluble and can be absorbed more quickly, and creatine nitrate. Creatine nitrate actually outperformed creatine monohydrate in a 2016 study14 for peak bench press and sprint performance, but the authors determined it wasn’t better for exercise performance.
Most creatine gummies on the market (and the ones we recommend) are made with creatine monohydrate, so it’s probably best to stick with what works.
Flavor and Texture
Flavor and texture are vital in creatine gummies; the main reason you’re taking them is to avoid bland creatine powder! However, make sure to do some research before buying creatine gummies from an online retailer. Check customer reviews and see if a majority talk about gritty textures, weird aftertastes, or other odd mouthfeels before deciding on a supplement.
FAQs About Creatine Gummies
What is creatine?
Creatine is a compound created from the amino acids arginine, methionine, and glycine. It plays a role in the production of adenosine triphosphate (ATP), which is critical for muscle contraction. Though your body creates creatine on its own, increasing your creatine intake via supplements saturates your muscle stores and gives your body more to work with.
What does creatine do?
Creatine is a performance enhancer and by improving athletic performance, it can result in greater lean muscle mass, among other benefits. For this reason, it’s very popular among bodybuilders and other strength athletes.
Is creatine the same as pre-workout?
No, creatine and pre-workout are not the same, but sometimes creatine is present in pre-workout (see the best pre-workout with creatine). The best pre-workout supplements contain many other ingredients, including beta-alanine, citrulline, caffeine, betaine anhydrous, and sometimes electrolytes. (See our guide to creatine vs pre-workout.)
Do creatine gummies actually work?
Because creatine is a supplement that works gradually, the results of creatine supplementation should be the same, regardless of the form. As long as the amount of creatine is the same in each form, it should yield similar results for athletes and fitness enthusiasts alike.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
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- Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640. Published 2018 Nov 2. doi:10.3390/nu10111640
- Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. Published 2022 Mar 16. doi:10.3390/nu14061255
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- Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. Published 2022 Mar 8. doi:10.3390/nu14061140
- Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
- Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. doi:10.1098/rspb.2003.2492
- Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. Published 2021 Jan 29. doi:10.3390/nu13020447
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- Forbes SC, Cordingley DM, Cornish SM, et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022;14(5):921. Published 2022 Feb 22. doi:10.3390/nu14050921
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- Hill, J. A., Keane, K. M., Quinlan, R., & Howatson, G. (2021). Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. International journal of sport nutrition and exercise metabolism, 31(2), 154–167. https://doi.org/10.1123/ijsnem.2020-0145
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