Do Creatine Gummies Work? Pros, Cons & Benefits Explored

The photo shows a cup filled with 8 different colored creatine gummies.

Step into the fitness world, and you’ll likely hear the buzz about creatine supplements. They can be a game-changer for athletes or anyone pumping iron in the gym.

Luckily, creatine is one of the most studied sports supplements there is, ensuring its safety and efficacy.

But have you heard of creatine gummies? They’re a delightful, convenient, and tasty twist to traditional creatine supplements. 

In this article, we’ll review the pertinent stuff about creatine gummies, exploring their benefits, potential risks, and how to choose the best ones while answering the question: do creatine gummies work?

Once you find out if they work make sure you take a look at our list of some of the better creatine gummies on the market right now.

Short Summary

  • Creatine benefits include enhanced strength, power, and endurance– plus muscle growth
  • Creatine gummies offer the same benefits as traditional creatine supplements
  • Be watchful for added sugars or preservatives required to make a tasty gummy
  • You’ll get the best results from creatine gummies when taken daily alongside a resistance training routine.

Understanding Creatine Gummies

Creatine gummies are taking the fitness world by storm.  

These gummies offer many of the same muscle mass benefits as regular creatine supplements, such as increased strength and improved athletic performance, all while providing an enjoyable and scrumptious substitute to traditional creatine powders and capsules,

Adding them to your daily supplement routine can be more fun than taking just any old supplement; they come in a multitude of flavors that make it easy for you to find one suitable both for taste preferences but also your price range.

Traditional creatine might have its advantages when aiming towards peak physical ability However, the gummy is unique amongst other forms today for having great results while still getting some satisfaction out of each dose.  

What is Creatine?

Creatine is an amino acid derivative found in red meat and fish sold as a supplement to give muscles that extra edge during physical exercise. Creatine is synthesized from the nonessential amino acids arginine, methionine, and glycine.

We can only consume so much creatine from food alone, hence the interest in supplementation. Most peoples’ intramuscular creatine stores are between 60-80%, meaning you can increase your stores by 20-40%.

 Individuals adhering to plant-based or vegetarian lifestyles might have lower creatine levels in their muscles compared to the norm. As such, they stand to potentially gain significant benefits from integrating creatine supplements into their dietary routine.

When taken as a supplement, creatine powder or gummies increase athletic performance and help build muscle growth. Using them has become commonplace for athletes of both genders who want to maximize their muscular creatine stores to improve strength or endurance. 

How do Creatine Gummies Work?

Numerous studies have demonstrated the efficacy of creatine as a eugeroic (promoting wakefulness) aid. Creatine helps produce ATP– the muscles’ first source of energy during intense workouts. Most of our ATP is used up during the first 11 seconds of high-intensity exercise. 

This is where creatine comes in. It’s also why creatine supplementation can be most beneficial for athletes or those who perform exercises that require quick bursts of power. Creatine helps you have a constant supply of energy, leading you to train harder and longer. 

The Benefits of Creatine Gummies

Creatine gummies provide a unique blend of benefits for any athlete or fitness enthusiast. They offer the same advantages as traditional creatine supplements, such as aiding muscle growth and enhancing athletic performance.

Unlike conventional pills or powders, these tasty treats are packed with convenience too! By delivering all the essentials in a yummy gummy form, you don’t have to worry about mixing or dissolving your supplement, and you can enjoy an easy way to get your daily dose of creatine.

Muscle Growth and Strength

If you are searching for something to aid muscle growth, strength, and recovery, creatine gummies can be useful. Creatine leads to water retention in the muscles, which can cause muscle hypertrophy and weight gain. 

Not only that but creatine is also known to help raise performance levels such as power output and stamina when taken on a regular basis. Creatine may help you train harder and longer, ultimately leading to more opportunity to build muscle.

Enhanced Athletic Performance

Creatine gummies offer additional support to enhance your physical performance. By raising phosphocreatine and ATP (adenosine triphosphate) production during high-intensity exercise, muscles can get the energy they need for peak performance. 

Convenience and Taste

Creatine gummies are an ideal choice for people looking to benefit from creatine supplementation without having the inconvenience of drinking powdered supplements or swallowing capsules. They come in a pre-dosed and portable form, so you can take them on the go and enjoy their sweet, fruity taste when needed.

Comparing Creatine Gummies to Other Creatine Supplements

Creatine gummies are among the different types of creatine supplements available. If you’re wondering how creatine gummies compare to powders or capsules, gummies offer an advantage when it comes to convenience and taste while delivering the same beneficial effects as taking pure creatine. 


Though there are currently no studies directly comparing traditional supplements to creatine gummies, there is reason to believe that creatine gummies are just as effective in boosting muscle growth, strength, and athletic performance as other creatine supplements. Most evidence points towards creatine monohydrate as the most effective form of creatine, which is the main ingredient in many creatine gummy brands. 

Dosage and Serving Size

Creatine gummies are an easy way to fit supplements into your diet. There are usually 2-3 grams of creatine monohydrate in each serving, but that may differ across brands. Brands also offer varying recommendations in terms of dosage –between 1-2 or up to 8 gummies a day.

The ISSN’s (International Society for Sports Nutrition) general recommendation for creatine supplementation is 3-5 grams daily. You can use a creatine dosage calculator if you want a more specific calculation based on your weight. 

Always follow the dosage instructions on a dietary supplement and double-check with your doctor or registered dietician (RD) before starting any new supplement. The ideal quantity varies based on how much creatine your body requires, so it may take some trial and error to determine what dosage works best for you. 


Creatine gummies may be more expensive due to the processing and manufacturing costs required to make a supplement into gummy form. Depending on the brand, creatine monohydrate powder is actually quite cost-effective. 

Potential Side Effects and Risks

The photo shows the body of a man holding a balloon in his hand. List of creatine side effects

As far as safety goes, creatine monohydrate has a significant evidence-base, so it has long been accepted as safe and effective in the fitness industry. And in 2020, the FDA labeled creatine monohydrate as GRAS (generally recognized as safe) for the general population. 

Taking creatine comes with a few side effects, but most people find the side effects to be manageable.

Water Retention and Weight Gain

As mentioned above, creatine supplementation can lead to an increase in water weight due to creatine drawing more fluid into the muscles. This phenomenon has been known to assist with muscle growth, but it may not be desirable for those trying to slim down. Such effects should end when you cease taking this supplement.

Digestive Issues

Creatine gummies, although similar to standard creatine supplements, can cause issues in terms of potential digestive issues such as bloating and diarrhea. These side effects are usually only mild and short-lived. In order to minimize this discomfort, people may take them with food or in smaller doses while increasing their water intake. 


If you’re into health and fitness, you should be prioritizing drinking enough water to support your training. When it comes to creatine supplementation, this is even more important. As we know, creatine pulls water into the muscles. Therefore we need to consume more water to make up for this. 

Choosing the Best Creatine Gummies

Searching for the most effective creatine gummies involves more than just picking out the yummiest ones. Quality ingredients and a balanced formulation should be taken into account when selecting your product to ensure you get all the benefits of creatine.

Creatine gummy options come in many brands and flavors which all hold different formulations as well as dosage guidelines.

Deciding on the best alternative requires scrutiny of not only taste but also the form of creatine used along with its quality elements. In short, superior enhancers are those that meet both tasty requirements and offer noteworthy advantages.

Form of Creatine

When it comes to creatine gummies, the form of creatine used can vary. The two most common forms are typically either creatine monohydrate or creatine HCL. Both of these products have advantages when utilized in powder and capsule form, with one having a higher absorption rate while the other boasting greater utilization efficiency.

Creatine monohydrate is well known for its high amount of absorbability making it a popular choice among those who consume gummy vitamins containing this element. On the other hand, creatine HCL has an exceptionally good solubility as compared to others, making supplementing with this version even more effective than normal consumption through capsules or powders alone. 

Quality and Ingredients

The photo shows a man holding a bottle of creatine gummies in his left hand wondering do creatine gummies work?

When picking out your creatine gummies, quality and ingredients are paramount considerations. To make sure you get a reliable product with trustworthy components, seek high-grade products that have crystal clear ingredient listings from well-known brands. Be wary of brands that use proprietary blends, meaning they aren’t required to disclose the full ingredient list in that blend.

When a supplement is made to taste like candy, it only makes sense that there may end up being some added sugars or flavorings in the ingredient list. 

Creatine monohydrate is often used in the manufacture of these sweets as it’s proven to be the most successful form of this substance. Some recipes may add elements like vitamins, minerals or natural flavorings offering extra advantages. 


Creatine gummies are a near-perfect supplement for anyone on a fitness journey. Just watch out for any unnecessary added ingredients that could sabotage your health goals. They provide numerous benefits from increased muscle growth to improved athletic performance with convenience.

While water retention and digestion problems may be potential side effects, these tasty treats have undeniable advantages that cannot be ignored in terms of strength, endurance and overall performance-boosting abilities. 

These advantages make them highly popular among both professional athletes as well as recreational exercise fans alike. If you’re interested in giving creatine gummies a taste, why not give them a try? You just might see great results along your path to success!

Frequently Asked Questions

When should I take creatine gummies?

With creatine, taking the right amount of creatine consistently is more important than proper timing. Research is mixed on whether creatine is more effective before or after physical activity. So with this in mind, take your creatine gummies at whatever time of day works best for you every day.

For the best results, consume 3-5 grams of creatine daily either before or after exercising. This will help develop your muscle mass and keep a consistent amount of creatine in your body. 

What are creatine gummies?

Creatine gummies are an innovative and delicious method to receive the benefits of taking creatine supplements in a much more convenient form. No measuring or mixing is required as these gummies come pre-packaged with flavors you will be sure to enjoy!

Taking them couldn’t get any easier. Simply pop one into your mouth for all the benefits that come from consuming quality dietary supplements. Creatine gummies provide convenience without skimping on results. 

No matter what type of health goals you have in mind– whether improving performance or getting closer to achieving peak physical condition–you will always have a health goal.

How do creatine gummies work?

Creatine gummies offer a supplementary source of energy to the muscles, allowing them to perform at their peak during strenuous training sessions. 

What are the benefits of creatine gummies?

Creatine gummies provide a tasty alternative to regular supplementation that can help enhance athletic performance and encourage muscle growth. Their easy-to-consume form in various flavors makes them an attractive choice for those looking to benefit from creatine’s effects without the hassle of traditional supplements.

Are there any side effects of creatine gummies?

Creatine gummies may be accompanied by some temporary side effects, such as water retention, an increase in weight, and stomach problems. These mild issues typically resolve quickly.


Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.

Candow, D. G., Forbes, S. C., Roberts, M. D., Roy, B. D., Antonio, J., Smith-Ryan, A. E., Rawson, E. S., Gualano, B., & Roschel, H. (2022). Creatine O’Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? Frontiers in Sports and Active Living, 4.

Kreider, R. B., Jäger, R., & Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, 14(5), 1035.

Ostojic, S. M. (2021). Creatine as a food supplement for the general population. Journal of Functional Foods, 83, 104568.

Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915.

Madison Wilferd | MSc Nutrition

Madison Wilferd | MSc Nutrition

Madison is a freelance health writer and advocate for evidence-based and holistic health information. She holds a BS in Kinesiology and Health Promotion from the University of Kentucky and an MSc in Nutrition, Physical Activity, and Public Health from the University of Bristol.

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