Creatine Gummies: Fuel or Fluff?
There’s a new trend in the supplement aisle—creatine gummies.
They’re brightly coloured, cleverly marketed, and promising big performance results in a fun-sized lolly form.
But here’s the thing: Just because it looks good on Instagram doesn’t mean it works in your body.
So, what is creatine—and why do we take it?
Creatine monohydrate is one of the most researched supplements on the planet.
It’s been shown to help:
Improve strength and power
Support lean muscle growth
Aid recovery and brain function
It’s cheap, effective, and easy to use—if you take it in the right dose and form.
The problem with creatine gummies:
Under-dosed:
Most gummies contain 0.3–0.5g of creatine per piece. The effective daily dose? Around 3–5g. You’d need to eat 10–15 gummies every single day just to hit the minimum.Degraded Creatine:
Heat and acidity during gummy production can break down creatine, making it less bioavailable by the time it reaches your muscles.Expensive:
You’re often paying $50+ for a tub that won’t even get you through two weeks—if you’re dosing it properly (and most people aren’t).
So what actually works?
Creatine monohydrate powder.
It’s:
✅ Proven in hundreds of studies
✅ Dirt cheap (literally 20 cents per serve)
✅ Tasteless
✅ Easy to mix into oats, smoothies, yoghurt, or water
This is what I recommend to mums who are training hard, rebuilding strength, or just want to support performance and recovery.
Final word?
If you want creatine… take creatine. If you want lollies… eat lollies.
But let’s not pretend they’re the same thing.
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