CREATINE IS A powerful supplement that improves strength with the help of explosive exercise. What's more, research is building around its potential to enhance brain health too. While creatine powders were once the only option, creatine gummies are becoming a popular, convenient way to support your workouts and health.
Creatine powders can be tricky to take on the go, but you can toss gummies into your gym bag. But, as with all supplements, finding a quality option can take some digging. "There have been new creatine gummies that have been discovered to have less of the supplement than was on the label," says Nick Lemke, RD, emphasizing the importance of choosing a reputable, safe, and tested option. To help you choose the best creatine gummies for your goals, we spoke to the experts to find what to look for and their top recommendations.
Third-party testing ensures that what's listed on the label of the product is actually in the product itself. Plus, passing third-party requirements means having a product free of banned substances and contaminants. Look for label seals from the likes of NSF Certified for Sport or Informed Sport Certified.
Ashley Harpst, RD, of Go For The Gold Nutrition recommends choosing a creatine supplement with creatine monohydrate as the main ingredient. Most research relies on the use of Creapure, which is 99.9% pure creatine monohydrate, with the remaining 0.1% being manufacturer-related by-products, and has become the gold standard form often used in creatine supplements.
While other forms of creatine exist, like creatine HCL or creatine citrate, they're not standardized or researched to the same extent. This makes it difficult to recommend these supplements with confidence that they will provide the researched benefits.
Research has shown that a daily intake of at least 5 grams of creatine is necessary to experience the beneficial effects on muscle strength and mass. To avoid unnecessary sugars, it's ideal to find a gummy with servings that meet this goal or one that can supplement your current intake.
"Creatine gummies are about three times as much per month supply compared to a reputable creatine monohydrate powder," says sports dietitian Nick Lemke, RD. However, he notes that for those who don't want the hassle of mixing powder with liquid or yogurt, the higher price tag can be worth it.
I'm a registered dietitian and journalist, covering everything health, nutrition, performance, and wellness. I spoke with registered dietitians Nick Lemke, RD, and Ashley Harpst, RD, both sports dietitians who work directly with athletes to improve strength, power, and recovery through nutrition and supplementation.
I used their recommendations, input from the Men's Health fitness and nutrition editors, and current research to guide the selection of top picks, pros and cons, and key factors to consider when choosing the best creatine gummies to support your workouts and health.