People Are Taking Creatine Gummies Now, Apparently

Why You Should Trust Us

Hone Health is a team of health-obsessed journalists, editors, fitness junkies, medical reviewers, and product testers. Before writing this guide to creatine monohydrate gummies, I sifted through dozens of published, peer-reviewed research articles on creatine monohydrate’s potential benefits, recommended dosages, and any adverse side effects it may provoke (no, it will not make you fat and bald). In selecting products, I sought out companies that prioritize fair pricing, good taste, and solid creatine-per-serving. I personally purchased and tried each of the gummies recommended in this guide.

What Is Creatine?

Creatine is the most effective nutritional supplement for increasing high-intensity exercise capacity and muscle mass during training (1). It’s also been around for decades before the more recent surge in interest. This makes creatine geriatric in comparison with other supplements that have made some headway in recent years. 

Creatine is a substance stored in your body—most of it is in your muscles, with smaller amounts in your brain and testes—that aids your body to produce more of something called adenosine triphosphate (ATP), which is the fuel to your cell’s everyday activities. So, taking creatine is meant to provide cells that carry creatine—again, mostly your muscle cells—with more energy, thus bigger and badder workouts.

Creatine monohydrate is the most studied and clinically effective form of creatine in terms of muscle uptake and ability to increase exercise performance (1).

What Are The Benefits of Creatine?

Pop a creatine supplement and these are the main benefits you have to look forward to.

Increase muscle mass

In a review of clinical trials published in 2022, researchers concluded that when participants in resistance training programs topped up creatine reserves with a supplement they increased lean body mass (2). Plus, they found that taking creatine may help build and maintain muscle, even if you don’t strength train.

In addition to helping to increase energy levels for your cells, several studies found creatine combined with heavy resistance training may encourage muscle growth by stimulating production of muscle insulin-like growth hormone 1(IGF-1) (3, 4). Some small studies have also suggested creatine may increase testosterone, but no large-scale studies support the theory.

Boost athletic performance

Creatine is basically a no-brainer for strength and other anaerobic athletes (like sprinters). One review of creatine supplementation in sport suggests that creatine supplementation results in increases in performance and short-duration, maximal intensity exercises across the board—including increases in 1-repetition maximum, muscular power, number of reps, muscular endurance, speed, and total force (5). 

Supplementing with creatine might also be worth it for combination athletes (team sports like football and soccer that require both power and endurance). A drop in strength and performance due to overexertion from aerobic training is a common concern amongst combination athletes looking to maximize performance. One small study suggests creatine supplementation may prevent the loss of strength due to necessary cardiovascular training in combination athletes (5). 

Better brain function

Some studies have found that creatine may improve cognitive function. Neuroscientist Andrew Huberman takes creatine for this exact perk (though we have no doubts it’s helping with his impressive gains too). A 2019 review of several studies found that participants who took creatine improved their performance on short-term memory and overall intelligence on reasoning tasks (6). 

Creatine supplies your brain cells with more energy, and researchers are studying creatine to discover whether it may one day be used to help treat or prevent age-related and neurodegenerative diseases such as Alzheimer’s and Parkinson’s, but more research is needed (7, 8).

Creatine Gummies vs. Powder

Dosage

Though all creatine powders come with a default measuring scoop (usually 5 grams), it can be easy to under- or over-supplement yourself. If you’re someone who cares deeply about the details, or is perhaps more sensitive to overconsumption of creatine (it’s completely safe for most people), getting the exact amount of creatine is helpful. With gummies you know you’re getting the exact dose listed, every time.

Convenience

As someone who takes creatine in its powdered form daily, I would say there is only one context in which it is not convenient: traveling. You don’t really want to go anywhere with a large bag of white powder on you. Creatine gummies offer a more stable alternative in this regard.

Taste

Powdered creatine is almost always tasteless, and usually dissolves nicely into a glass of water. But for those of us who want our medicine to taste like candy, the humble creatine gummy is available.

Do Creatine Gummies Work?

Yes. We don’t currently have reason to believe creatine gummies are any more or less effective than supplementing creatine in powder form. Depending on your reason for supplementing (fitness, brain health, etc.), if you’re getting enough through the gummies, it will work.