Creatine gummies: do they work, and how do they compare with powder?

Creatine gummies are creatine monohydrate in a chewable form, for people who never got on with the powder and the shaker. They work the same way powder does, as long as you get the full amount every day, so the real questions are how many gummies that takes, how much sugar comes with it, and what it costs per gram.

What creatine monohydrate does

Creatine is a compound your body makes from amino acids and stores in your muscles. It helps them refill ATP, the quick energy they use for short, hard efforts like lifting, sprinting and the bursts in team sports. Meat and fish contain some, which is why vegans and vegetarians get very little from food.

Creatine monohydrate is one of the best-studied supplements for strength training. Used alongside a regular resistance training regimen, it helps support muscle strength, power and exercise performance during repeated bouts of high intensity exercise, and helps increase lean muscle mass. It isn't a stimulant, and it won't do the training for you.

Do creatine gummies work?

Yes, if they deliver the creatine on the label and you take them every day. Creatine works by slowly topping up the stores in your muscles, so consistency matters far more than the format or the time of day. A gummy you'll happily eat every morning beats a tub of powder that sits in the cupboard.

The catch is space. A gram or so of creatine takes up a lot of room in a small chew, so most creatine gummies need three to five pieces to reach a full serving. Some of that chew is sugar, glucose syrup, pectin and flavour. That's why it's worth reading the label closely, and choosing brands that are third-party tested for what's inside.

The best creatine is the one you take every day. For some people, that's a gummy.

Creatine gummies vs powder

If price per gram matters most, powder wins. If you hate the texture of powder, forget to mix it, or want something for your gym bag, gummies are worth the extra.

New Nordic creatine gummies

New Nordic's creatine gummies are a lemon-flavoured, vegan chew made with pectin instead of gelatin. Each gummy has 1.2 g of creatine monohydrate, and the directions are three gummies a day, preferably with a meal after your workout, for a minimum of three weeks. The non medicinal ingredients include sucrose, glucose syrup, glycerin, pectin, sodium citrate and citric acid. Keep the bottle out of the heat so the gummies stay firm.

New NordicCreatine Gummies, 50 count1.2 g creatine monohydrate per gummy, lemon flavour, vegan.Shop →

Other creatine gummies we carry in Canada

These are the creatine gummies on our shelves right now. Compare them on grams of creatine per serving, then on flavour and sugar.

Applied Nutrition gummies are made with sugar, glucose syrup and fruit pectin, so they're vegan-friendly. Goli is the pick if you want to skip sugar. ANS Performance and Goli give you 5 g per serving; Applied Nutrition gives 3 g.

How to read a creatine gummy label

1. Find the creatine per gummy. Look under medicinal ingredients for the grams of creatine monohydrate per gummy, then multiply by the gummies in a serving.
2. Count the servings in the jar. A jar of 80 gummies at four per serving is 20 days, not 80. That's the number to compare on price.
3. Check the sugar. Three to five gummies a day adds up. If you're watching sugar, look for a sugar-free option.
4. Look for testing and an NPN. An eight-digit NPN on the label shows the product is licensed for sale in Canada. If you compete in a tested sport, look for a third-party tested product with a sport certification.
5. Read the directions. They tell you how many gummies make a serving and whether to take them with food.

Loading phase and maintenance phase

A loading phase means taking a larger amount of creatine for about a week to fill your muscle stores faster, then dropping to a smaller daily amount, the maintenance phase. It isn't necessary. A steady daily serving fills your stores more gradually, over about three to four weeks, and gets you to the same place.

With gummies, loading would mean eating a lot of them, so skip it. Follow the directions on your product, take it at the same time each day so you don't forget, and give it at least a few weeks alongside your training. Taking it with a meal is an easy habit to stick to.

Prefer creatine monohydrate powder?

Powder is the simplest, cheapest way to take creatine, and unflavoured creatine monohydrate disappears into water, juice or a protein shake. One scoop usually gives you about 5 g. We're glad two of our powders come from Canadian makers: Naka, founded by Mike Nacachian in 1991, and Landish, whose co-founders make their products right here in Canada.

If you're building a training routine, our protein powder page, our guide to electrolytes or water and our guide to the best form of magnesium cover the other things people often ask about in the same aisle.

Side effects and weight gain

Creatine draws water into your muscles, so you may gain weight, mostly in the first few weeks. That's water, not fat. Some people notice an upset stomach with large single doses; splitting the serving or taking it with a meal usually helps, and some people find gummies easier on the stomach than powder.

Keep gummies somewhere cool and out of reach of little hands, since they look and taste like candy.

Questions we get a lot

Are New Nordic creatine gummies good?

They're a solid pick if you like lemon and want a vegan gummy. Each one has 1.2 g of creatine monohydrate, and the daily serving is three gummies with a meal.

What are the best creatine gummies in Canada?

The best one is the gummy with the creatine amount you want, a flavour you'll eat every day, and an NPN on the label. ANS Performance and Goli have 5 g per serving, Goli is sugar-free, and New Nordic is a vegan lemon chew.

What are the side effects of creatine gummies?

The same as creatine powder: possible water weight and, for some people, an upset stomach. Gummies also add a little sugar unless you choose a sugar-free one.

Why did I gain weight after taking creatine?

Creatine pulls water into your muscles, so the scale often goes up in the first few weeks. It's expected, and it's not body fat.

Is creatine only for athletes?

No. Plenty of people take it to support their regular strength training, including older adults who lift. The key is pairing it with training.

Creatine gummies and powders are in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For shakes, our guide to protein powder types compares whey, plant and hemp, and our men's multivitamin guide covers zinc and vitamin D. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: New Nordic, Creatine Gummies; International Society of Sports Nutrition position stand on creatine; NIH Office of Dietary Supplements, Dietary Supplements for Exercise and Athletic Performance; Naka, About Us; Landish, About Us; product labels. This article is general information, not medical advice.