Creatine is one of the most popular supplements in fitness — and for good reason. If you’ve ever searched for creatine supplements, you’ve probably noticed they now come in more than just the classic white scoop of powder. Creatine gummies, available in their colorful and chewy form, are appearing on shelves everywhere. And they are promising the same muscle-boosting benefits in a more appealing, convenient form.
But are gummies really as effective as creatine powder? Or are you just paying extra for the creativity and flavor? In this guide, we’ll break down the key differences between creatine powder vs gummies — from cost and convenience to absorption and performance — so you can choose the option that best fits your lifestyle and fitness goals.
Comparison Table
Feature | Creatine Powder | Creatine Gummies |
Convenience | Requires mixing | Chew and go |
Taste | Often flavorless/ chalky taste | Fruity, candy-like |
Dosage Flexibility | Easy to adjust | 1-2g per gummy |
Ingredients | Typically pure creatine monohydrate | May include sugar, sweeteners, or colors |
Absorption/Effectiveness | Same | Same |
Cost | Very affordable, bulk tubs = best value | Higher cost due to extra processing and convenience |
Best for | Cost-friendly, experienced gym goers | Beginners, busy schedules, or those who dislike powders |
Creatine Powder Overview
In case you didn’t know already, Creatine is a natural compound that is already produced by the body. But those who want to develop fuller muscles prefer to have extra in their possession. That way, they are fueling their muscles more, allowing for promising growth.
So, how is creatine powder made? The powder is produced in a controlled lab process that mimics how the body produces it. To briefly summarize, the powder starts with 2 essential amino acids (Sarcosine and Cyanamide). After the creatine process takes place and is finalized, it is tested for purity, contaminants, and consistency to ensure that it is up to good standards.
Variations of Creatine
If you know anything about creatine, you may already know that there are variations of creatine that exist. For example, Creatine monohydrate is the most common and available due to its extensive research and proven effectiveness for the body.
Creatine Monohydrate: Most common and well-researched form
- Typically contains at least 90% purity, depending on the brand
- Proven to improve strength and muscle size
- Cheap, safe, and proven effectiveness (bang for buck)
Creatine Hydrochloride: Creatine bound to hydrochloric acid
- Claimed to have better solubility and absorption than monohydrate
- Said to require less dosage and less bloating
- Not well-studied like monohydrate
(*Note) There is no need to summarize all of the different options in this article. Creatine monohydrate is the best bang for your buck and is highly recommended if you want a safe and effective form of creatine, especially if you are trying it for the first time. Study shows that all other forms of creatine have no peer-reviewed articles stating that there are no greater benefits of increasing muscle stores like Creatine Monohydrate.
How to take powdered creatine
The powdered form of creatine can be used simply by adding 8-12 ounces of water and shaking it up in a water bottle. Blending it in water or milk can cut out some of the grainy texture you get when you just shake it up in water. On the other hand, using juices or adding creatine to smoothies can be a great alternative if you prefer some flavor in your shake. Any juices at your discretion can be used, as they won’t affect the creatine’s absorption or effectiveness. As a helpful reminder, the 8-12 ounces of water should be the minimum when taking the appropriate dose of creatine. Being well hydrated throughout the day is ideal and strongly advised to ensure the creatine is working as intended. Click here to read more about how to dose creatine properly.
Creatine Powder advantages
- Creatine powder (especially monohydrate) is the most research-backed form and has proven to be safe, and shows great results.
- Typically, it is available at a cheap price, making it budget-friendly while promising the benefits that are expected.
- More transparent, as the powders are tested for purity and effectiveness
- Allows for flexible dosing (you can load and maintain the amount of creatine easily)
Creatine powder disadvantages
- Requires mixing
- It can be gritty or bland to some people who prioritize flavor and texture
- Slightly less portable than the gummy form
Overall, creatine powder is the most traditional form of creatine consumption and offers high benefits. If shakes are your thing, then it is even more preferred. The powdered form is tremendous with flexibility and pricing, while it disregards any undesirable ingredients along with it.
Creatine Gummy Overview
So, how do Creatine gummies compare to creatine powder? Here we will go through the gummy’s effectiveness and preferences that might outweigh the powder.
Creatine gummies are a newer, more convenient way to take creatine. Instead of scooping powder into a shaker, you simply chew a gummy that’s pre-dosed with creatine monohydrate. They’re designed to make supplementation easier, especially for people who don’t like mixing drinks or want something quick on the go.
Advantages of Creatine Gummies
- Tasty and enjoyable: Gummies come in a variety of flavors that make them appear more like a snack than a supplement.
- Convenient: Gummies allow for quick consumption, making them great for on-the-go use. Perfect for traveling and transportable for work, the gym, and anywhere else
- Pre-measured doses: Each gummy has a set amount of creatine in it, so there is no need to measure
Creatine Gummy Disadvantages
- Higher Cost: Due to the extra processing and additional ingredients, gummies will automatically cost more.
- Limited dosages: Each gummy contains limited amounts of creatine (typically 1-2 grams each), so they are not optimal for loading phases
- Added ingredients: Most of the gummy products include sugar and artificial sweeteners that may not exactly appeal to everyone
- Skeptical brands: Some brands have been tested for their gummies’ actual dosage of creatine, and some of them have failed to deliver what was promised
Creatine gummies: What to consider
Overall, trustworthy creatine gummies offer the same effectiveness as powder when dosed correctly, but they trade affordability for convenience and taste. They’re best for beginners, casual users, or anyone who struggles with the consistency of powder. If gummies are the preferred option, finding those that contain servings of at least 3-5 grams is ideal. An interesting study by SuppCo showed that 4 out of 6 gummies from different brands tested for lower creatine concentration than what was stated on the package. Considering these tests to be legitimate, caution is advised when considering what brand you are buying from. The brands, Create and ForceFactor, are trustworthy and reputable companies when it comes to creatine gummies.
Cost Comparison
Gummies | Powder | |
Servings (avg) | 30 | 50 |
Cost per serving (avg) | $1.00 – 1.85 | $0.30 – 0.50 |
Total Price | $30 – 55.5 | $15 – 25 |
As you can see by the table, it is more cost-effective to buy creatine powder vs creatine gummies. The gummies are more costly due to the added ingredients and extra effort in processing. However, if you take cost into great consideration, cheap gummies are available on the market that may be cheaper than $1 per serving. Then again, it is important to buy from reputable brands so you are getting what you pay for.
- Blends. Most creatine comes in forms of creatine monohydrate, whether it is powder or gummies. But some brands include forms like creatine HCL or buffered creatine that claim faster absorption. The increase in effectiveness for these forms hasn’t necessarily been proven.
- Processing. The powdered version goes through minimal processing, unlike the gummies. These go through flavoring, gummy base, and more complex manufacturing that drives up cost.
- Dosage per serving. Gummies typically have around 1-2 grams in each gummy, so you need more gummies to hit a 5-gram dose. This leads to using up the bottle faster than a container of creatine powder.
- Convenience factor. You aren’t just paying for the creatine. You are paying for the delivery method. With gummies, there is no mixing, no chalky tastes, and they promise portability.
- Branding and marketing. Some newer brands may slightly overcharge due to their marketing budget, attempting to make up for costs. This may potentially occur even when the formula is the same as others.
Taste and Convenience: Creatine powder vs gummies
While many brands that market the powdered forms only offer unflavored versions, there are still some options that provide satisfying flavors. However, the gummies have a vast range of options if you are looking for distinct flavors and more satisfaction upon consumption. Although creatine gummies do have a slight edge in convenience over creatine powder, it still isn’t very time consuming to shake up creatine in your favorite pack and go water bottle. Also, if a better taste is desired when using powdered creatine, try blending it with any juices or smoothies in a blender.
Final Verdict
It should be noted that the effectiveness and absorption of creatine powder vs gummies don’t vary from each other as long as they are both dosed correctly. When choosing creatine gummies, it is important to buy from trusted brands due to the skepticism of the amount of creatine some companies put in each gummy. Busy professionals and travelers might want to heavily consider gummies due to pure convenience. On the other hand, gym goers, high performance athletes, and those who wish to raise energy levels and cognitive functioning should heavily consider traditional creatine powder. Overall, the chosen form should be based on lifestyle, budget, and personal preferences.
Why choose Creatine powder?
Creatine powder should be chosen when budget is a priority in decision-making and shakes aren’t an inconvenience to the user. Additionally, this form should be chosen if you want the most research-backed form for your gains and cognitive functioning. The powder is the most traditional form, and it has proven to be effective for many athletes, gym goers, elders, and professionals. When you take creatine powder, the chances of getting what you pay for are considerably higher.
Why choose Creatine gummies?
Creatine gummies should be chosen if you are a beginner to the gym and prefer convenient products that don’t feel like a supplement. With gummies, you are getting a variety of specific flavors that feel more like a reward than doing a task. As mentioned previously, gummies are also great for travelling and tight schedules. This is also a great form for those who struggle with consistency. Instead of reminding yourself to dose up creatine powder and throw it in your water before the gym, you can just put it on your kitchen counter and take it immediately. The major downside is buying from brands that don’t fully execute with the amount of creatine in each gummy. Create and Forcefactor are the two brands that seem to be the most trustworthy as of today.