Creatine gummies and powder are both fast and effective ways of increasing your creatine intake. However, they may differ on convenience, taste, cost, and effectiveness.
Creatine is a highly researched and popular supplement that many people take to improve their strength, grow muscle, and boost their athletic performance.
It was traditionally available only as a powder, but has also been marketed as gummies.
Creatine monohydrate is considered the gold standard creatine powders, and has many years of research highlighting its effectiveness to raise muscle creatine stores, which can improve performance.
Creatine monohydrate powder can be dissolved in water or juice, making it easy to incorporate into a hydration ritual.
Most gummies also contain creatine monohydrate, but they usually contain a smaller amount per serving. Recently, lawsuits have been filed claiming that some brands of gummy supplements may not contain the amount of active ingredients listed on the label.
The generally recommended dosage of creatine is
Rather than drinking one drink containing the powder format, prepared as per the instructions, you would need to eat more gummies to get the same amount.
It might not be convenient to make a fresh creatine shake on the go, as it might require a shaker or a glass. Some people also find that the texture of a shake made from creatine powder can be lumpy if it’s not mixed properly, or if it’s prepared too far in advance.
Gummies are very convenient in this respect, as you just need to pull one from the packet and chew it. For this reason, people with busy lifestyles or those who are traveling might prefer gummies.
Some people find flavored creatine powder may taste a little “chalky” to some people, but others find it tastes good to them. You can also buy unflavored creatine powder and add your own flavorings.
Gummies usually taste very sweet, like candy, which people sometimes find they prefer. However, this depends on individual tastes. Powder and gummy tastes can also differ from brand to brand, so it’s worth trying a few out to find what works for you.
Creatine powder is usually the most cost-effective choice.
This is partly because it contains a higher amount of creatine per serving than gummies, but also because gummies contain added flavoring, gelatin, and packaging, which can raise the price.
You can measure exact amounts of creatine powder, or you can reduce the amount you put into a shake simply by measuring a smaller dose. Therefore, you can address any specific dosing needs you might have with more flexibility.
Creatine gummies are a fixed dose each, which is a smaller dose than creatine powder. So, to increase the dosage, you can eat more gummies, but you should also be aware of the sugar and calorie intake you are raising at the same time.
Creatine is listed as ‘Generally Recognized as Safe’ by the FDA in the following forms:
- dietary supplements
- energy drinks
- protein bars and powders
- milkshakes
- meal replacement powders and bars
- meat replacement products
- powdered drink mixes
- functional foods, such as gummies
However, some concerns are raised in the supplementation industry more generally about the need for supplement companies to present more scientific evidence before launching products to market.
Both creatine powder and creatine gummies are great ways to increase your creatine intake. The right choice will depend on a person’s individual situation and needs.
However, creatine powder may be the more affordable, research-backed, and flexible choice. Some consider it more cost-effective than gummies.
Creatine gummies, on the other hand, may be a better choice for people who put more value on convenience, portability, and taste.