The Rise of Creatine Gummies: Are They Worth the Hype?
In recent years, creatine gummies have exploded in popularity, becoming a hot topic on platforms like TikTok and a common sight on Amazon's best-seller lists. With killer packaging and promises of convenience, these gummies are gaining traction among creatine users, and newbies to creatine. They’ve even captured the attention of females, by referring to creatine gummies are “booty builders.”
But as creatine gummies gain popularity, it's important to take a closer look at whether they're as effective as the more conventional forms such as powder, capsules, and tablets—or if they are simply blowing smoke!
In this article we’ll go over the effectiveness of creatine gummies compared to traditional forms of creatine, such as powder, capsules, and tablets. We'll discuss the benefits of creatine monohydrate, the potential pitfalls of gummy forms, and provide a comprehensive comparison to help you make an informed choice.
Before I go deeper into the Creatine Gummies discussion, I want to give my respect to current creatine gummy users, Consuming the recommended dose, which in most cases is 2-4 gummies takes a lot of discipline. These things taste like candy. Not feeling tempted to eat the whole container shows a level of discipline that is admirable. It's like opening small back of chips and not eating the whole bag in one sitting.
What is Creatine Monohydrate? A Quick Overview
Creatine monohydrate is one of the most well-researched and widely used supplements in the fitness industry. It is a naturally occurring compound found in small amounts in certain foods, like red meat and fish, and is synthesized in the human body from the amino acids arginine, glycine, and methionine. Creatine is stored in muscles and used as a quick source of energy during high-intensity activities, such as weightlifting, sprinting, and other explosive movements.
Athletes Candy Shop
Supplements & Vitamins
What are the benefits of Creatine Monohydrate?
Improved Muscle Strength and Power: Creatine supplementation increases the availability of phosphocreatine in muscles, which helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells. This leads to enhanced strength and power output during intense workouts.
Increased Muscle Mass: Numerous studies have shown that creatine supplementation promotes muscle growth by increasing the water content in muscle cells, improving the anabolic environment, and stimulating protein synthesis.
Enhanced Recovery: Creatine can help reduce muscle damage and inflammation following strenuous exercise, thereby improving recovery times between workouts.
Support for High-Intensity Exercise: By boosting ATP production, creatine allows for more repetitions and longer endurance during high-intensity workouts, contributing to better performance and greater gains.
Creatine Gummies are taking the industry by storm. But is is really better? or simply a way to sell a fairly inexpensive commodity for top dollars?
What are the benefits of Creatine Monohydrate?
Here are 5 potential issues with Creatine Gummies
1. Potency Issues: Creatine Gummies will lose potency over time.
One of the key challenges with creatine gummies is maintaining the potency of the creatine content. Creatine monohydrate is known to degrade when exposed to moisture over time, which can be problematic given that gummies contain a certain level of water and are often stored in less-than-ideal conditions.
Testing conducted by NOW Foods on leading creatine gummy brands has revealed inconsistencies in the potency of the active ingredient, with some samples showing significantly lower levels of creatine than advertised. This degradation could render the product less effective, as the amount of creatine available to the body might be insufficient to achieve the
desired effects.
Unlike powders or capsules, where creatine is stored in a dry state, gummies are more vulnerable to environmental factors that can accelerate the breakdown of creatine. As a result, the effectiveness of creatine gummies may be compromised, making them less reliable than traditional forms. Look at the test findings conducted by Now Foods, a manufacturer and one of the leading Vitamin brands in the US. The findings were pretty concerning.
Creatine Gummy Brands - February 2024
| # | Creatine Gummy Brands Feb 2024 | Lot # | Label Claim (mg/Gummy) | NOW Results/Gummy | Creatinine (mg/gummy) |
|---|---|---|---|---|---|
| 1 | Astro Labs | 231106 | 1250 mg | 0 | 4.4 mg |
| 2 | Bear Balance | KN116408 | 1000 mg | 1165 mg | - |
| 3 | Beast Bites | BB72512 | 1000 mg | 8.7 mg | 25.1 mg |
| 4 | Bod | 1197235188301 | 1000 mg | 1184 mg | - |
| 5 | Create | 230923-GM5 | 1500 mg | 1278 mg | 37.8 mg |
| 6 | Con-Cret | 2310006 | 250 mg | 28.3 mg | 63.8 mg |
| 7 | Effective Nutra | 384235205301 | 1000 mg | 1256 mg | - |
| 8 | Greabby | DC23B04 | 1250 mg | 0 | 2.3 mg |
| 9 | Iron Labs Nutrition | 020923A | 1200 mg | 1365 mg | - |
| 10 | Njord | BREDP | 1250 mg | 0 | 3.8 mg |
| 11 | Peach Perfect | 1198235188301 | 1000 mg | 1120 mg | - |
| 12 | Zhou | KN116353 | 1667 mg | 2038 mg | - |
2. Dosing Inconsistency with Creatine Gummies: The challenge of Spraying vs Infusing the active ingredient creatine monohydrate.
Another significant issue with creatine gummies is the inconsistency in dosing. During gummy production, the active
ingredient—creatine—can be either sprayed onto the surface or infused into the gummy mixture. Both methods have drawbacks that can affect the uniformity of the dosage.
In the spraying method, the creatine solution is applied to the exterior of the gummy, which can result in uneven distribution. This means you might consume one gummy with a full dose of creatine (around 1 gram) and another with as little as 400 milligrams. This lack of consistency can lead to unreliable dosing, making it difficult to ensure you’re getting the optimal amount needed for effective supplementation.
The infusing method, where creatine is mixed into the gummy base, offers slightly better consistency but still has its challenges, particularly with maintaining the stability of the creatine during the manufacturing process. Given the importance of precise dosing in creatine supplementation, these inconsistencies could lead to suboptimal results, making
gummies a less dependable option.
Are you getting you bang for your buck? or is the tasty treat really worth 10x markup?
3. Excess use of Creatine Gummies: The temptation of overconsumption
Let's be honest—creatine gummies are candy, and that’s part of their appeal. They are sweet, chewy, and often flavored with fruit extracts or artificial sweeteners, making them far more palatable than a scoop of unflavored creatine powder mixed with water. However, this deliciousness can also be a downside.
The pleasant taste of creatine gummies can easily lead to overconsumption. Unlike capsules or powders, where the taste might naturally limit intake, gummies are much easier to snack on mindlessly. Exceeding the recommended dose can lead to gastrointestinal discomfort, bloating, or, in some cases, an upset stomach.
Furthermore, consuming excess gummies could inadvertently increase your intake of sugars, artificial sweeteners, and other unnecessary ingredients that are typically added to improve flavor and texture. This not only undermines the health benefits of taking creatine but also contradicts the goal of clean supplementation.
4. Unnecessary Ingredients in Creatine Gummies: Do We Really Need Them?
One of the key advantages of traditional creatine monohydrate powder is its simplicity—pure, flavorless, and free from
unnecessary additives. In contrast, creatine gummies often contain a range additional ingredients, including sugars, artificial sweeteners, colorings, and preservatives, which are not needed for the supplement’s effectiveness.
While these additives can make the gummies more appealing in terms of taste and appearance, they don't contribute to the primary goal of creatine supplementation. In fact, for individuals who are mindful of their sugar intake, trying to avoid artificial additives, or aiming to maintain a clean diet, the extra ingredients in gummies could be a significant drawback.
Moreover, given that creatine powder is naturally flavorless and mixes easily into water, juice, or shakes, there is no inherent need for flavor masking, unlike other supplements such as BCAAs or pre-workouts. Therefore, the additional sweeteners and flavorings in gummies are essentially unnecessary and could be avoided with more traditional forms of creatine.
The power of marketing. How to take a basic commodity and push it to the market in form of candy. Genius!
5. Price Per Serving: The cost factor of conventional creatine vs creatine gummies.
Creatine monohydrate is known for being one of the most cost-effective supplements on the market. The price per serving of creatine monohydrate powder ranges between $0.15 and $0.30 per 5-gram serving, making it accessible for virtually anyone looking to enhance their fitness and performance.
On the other hand, creatine gummies are significantly more expensive, with prices ranging from $1 to $2 per 5-gram serving. This substantial price difference can add up quickly, especially for individuals who are consistent with their supplementation. Given the current economic climate, every penny counts, and for many, the higher cost of gummies might not justify the convenience and taste.
When comparing the price per serving, it’s clear that the traditional powder, capsules, and even tablets offer much more value for money. This is an important consideration for those who want to maximize their supplementation without straining their budget.
Final Thoughts: Should You Jump On The Creatine Bandwagon?
Creatine gummies have certainly brought a fresh and trendy twist to the supplement market, offering a fun, tasty, and convenient alternative to traditional forms. However, when it comes to effectiveness, there are notable drawbacks that cannot be overlooked. Issues with potency, dosing inconsistencies, the temptation of overconsumption, unnecessary
additives, and a higher price per serving make creatine gummies a less reliable option compared to powders, capsules, and tablets.
This article is not intended to dissuade you from trying creatine gummies but rather to provide a balanced comparison and deeper insight into this new trend. While the creatine gummy wave is unlikely to subside anytime soon, it's essential to weigh the pros and cons carefully.
For those who prioritize precise dosing, effectiveness, and cost-efficiency, sticking with tried-and-true forms like powder, capsules, or tablets might still be the best route. However, if you enjoy the novelty and convenience of gummies and are willing to navigate their potential pitfalls, they could be a fun addition to your supplement routine.
Ultimately, the choice comes down to your personal preferences, goals, and dietary considerations. Whether you opt for gummies or traditional forms, the key is to stay informed and choose what best aligns with your health and fitness journey.
FAQ Creatine Gummies
Which creatine gummies are the best?
During the potency test conducted by NOW Foods, these four brands passed the test: Bear Balance Creatine Gummies, EuroNutrition Creatine Gummies, Iron Labs Nutrition Creatine Gummies, Zhou Nutrition Creatine Gummies.
How many creatine gummies should I take?
Depending on the brand you purchase, the dosing per gummy ranges anywhere between 1g-2.5g/ gummy. Hence the dosing can range anywhere between 2-5 gummies per serving.
Are creatine gummies easier on the stomach?
The impact depends on the ingredients used in the gummies. Gummies often contain additives, such as artificial sweeteners, which can cause more irritation compared to plain creatine powder. While some brands claim that their gummies offer improved bioavailability or faster digestion, the speed of absorption is generally not a significant factor, as creatine levels accumulate gradually in the body over time.
What are the disadvantages of creatine gummies?
the key disadvantage of creatine gummies are primarily the price per serving and the added ingredients required to produce gummies. In general, price per servings on gummies will be 3x more than the conventional forms, such as capsules, tablets & powder. In addition, in order to produce gummies there are added ingredients, including high fructose corn syrup, to make the gummies taste good. Whereas, conventional creatine is flavorless and does not require added ingredients.
What is the best form of creatine to take?
This depends on the user, if you don't mind taking capsules or tablets then these might be the most convenient way, since you can pack them into a pill box and take them with you; however, it may require you to take 3-5 capsules/tablets per servings. Whereas, the powder is more versatile, since you can mix it with any beverage of your choice, without impacting the flavor of the beverage, this may make it more convenient than swallowing a handful of pills.
Facebook
Instagram
TikTok