As a CrossFit coach, fitness journalist, and self-identified Muscle Mommy, I am both personally and professionally passionate about getting stronger and helping others do the same. And while I don’t hop on every health and wellness bandwagon TikTok dreams up (no way, workout bandeaus), there is one trend I’m all about: creatine gummies. After all, creatine has repeatedly been proven to support muscle growth, exercise recovery, and other functions like brain and bone health—and gummies are just plain fun to take!
After a month of supplementing daily with Legion’s Creatine Gummies, I can assure you they are worth considering as part of a performance-focused supplement routine.
Image Credit: The Vitamin Shoppe.
Work out? You should probably be taking creatine
Creatine is a compound produced in the body from three amino acids (arginine, glycine, and methionine) that supports energy production. The liver, kidneys, and pancreas work together to naturally create about one gram of this invigorating ingredient each day. It can also be consumed through food—particularly animal-based sources, such as meat, seafood, poultry, eggs, and dairy products like milk.
Additionally, “supplementing with creatine can support muscle recovery and performance, which may help reduce training-related strain,” says registered dietitian Mallory Aldred, R.D., founder of What Mallory Eats. Regular supplementation can also support lifting PRs and one-rep maxes, as well as fat-free mass gain, according to a 2021 review in Nutrients.
Creatine has also been shown to support cognitive health, bone strength, and balance, which can contribute to overall mobility and independence.
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How to take creatine properly
Creatine isn’t a finicky supplement. It can be taken any time of the day and doesn’t need to be consumed with other ingredients or food, according to Aldred. It is perfectly safe to take on an empty stomach.
“The most important thing with a creatine supplement is to consistently take it daily,” she says. “If mornings are more convenient for you, stick with that.” If it’s easier for you to add it to your pre- or post-workout shake, that’s okay, too.
As for how much to take? “The standard, recommended dosage for both men and women is 5g per day,” says Aldred. Though some people choose to jumpstart supplementation with a loading phase, which involves taking 20 to 25 grams per day, spread out over 5 to 7 days, she explains..
The theory behind a loading phase is that it saturates the muscles with the compound faster so that you can start reaping the benefits of creatine even sooner. However, “a loading phase really is not necessary for the everyday athlete looking to build muscle mass or a person interested in the brain health benefits,” she says.
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How creatine gummies compare to other creatine supplements
Most—if not all—of the 500 peer-reviewed publications about creatine look specifically at creatine powder. There is very limited research on creatine gummies, as the form is still new to the market.
While more research is needed on gummy forms, specifically, third-party tested gummies with creatine monohydrate may offer similar benefits to powders, according to the International Society of Sports Nutrition.
Ultimately, the best type of creatine for you is the one that you will take the most consistently, says Aldred. For some people, creatine gummies will be easier to take every day because they are travel-friendly and tasty. “A creatine gummy can taste like a little treat, making it much easier to take on a daily basis compared to a pill or powder,” she says.
One potential downside of creatine gummies is that they contain more calories and sugar than creatine powders, which are typically calorie- and sugar-free. Legion Creatine Gummies, for example, have 70 calories and 8 grams of sugar per serving, while Force Factor Creatine Monohydrate Gummies contain 40 calories and 5 grams of sugar. Although the sugar and calorie content is minimal, it’s worth noting for anyone with weight loss or body recomposition goals. Aldred notes that if you are looking to lean out and want to take creatine gummies, it may be best to consume them prior to physical activity so that you can utilize the sugar content as fuel.
It’s also worth noting that creatine gummies have a slightly higher price per serving than creatine powders. While a serving of creatine gummies typically costs between $1.00 and $2.00, a single serving of creatine powder usually costs around $0.50.
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My review
I chose to supplement with Legion Creatine Gummies because each serving contains 5 grams of creatine monohydrate, while some other options contain less than that optimal dose. Plus, as a child of the 90s, I’m partial to sour gummies and Legion carries a sour-flavored creatine gummy.
Additionally, because I’m particular about what I put in my body, I appreciate that Legion’s version is free of artificial fillers, food dyes, and other chemical additives, and is made in NSF-certified and FDA-inspected facilities, as well as tested by an ISO 17025-accredited third-party laboratory.
So, what’s my verdict? Creatine gummies rule.
I’m no creatine newbie—I’ve been religiously supplementing with 5 grams daily for the better part of the last decade—so, I didn’t reap any additional benefits from supplementing with the gummy form rather than the powder form. (Though, if you aren’t consistent about taking creatine in powder or pill form, you could!) However, the product absolutely added more fun and flavor to my long-time habit.
Drinking a bland shaker of creatine powder every day had all the excitement of reheating plain chicken for the third night in a row. (In other words: zero.) But swapping it for a handful of sour watermelon gummies? Total game-changer. Suddenly, this daily habit felt more like a treat than a task—and for all 30 days, I actually looked forward to it.
I also appreciated how much easier (and less suspicious) it is to travel with a baggie of creatine gummies than with a Ziplock of white powder.
My only note with creatine gummies is that while they may not get mixed into a liquid, they should still be taken with a glass of water. I took the gummies without water on the first two days and felt exceptionally thirsty for the rest of the day. Aldred explains that creatine increases water retention in muscle cells and, therefore, should be taken with fluids, no matter the form.
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Should you try creatine gummies?
I’ve long recommended creatine supplementation for people with almost any health or fitness goal. But now that I have first-hand proof of how convenient, tasty, and easy creatine gummies make taking the superstar supplementation, I’m an especially big fan of this emerging form.
People who have previously struggled to take another creatine powder consistently, have a sweet tooth, or travel frequently may be especially well-suited to creatine gummies.
Go on, buy the flavor that makes your mouth water—your muscles will thank you.
- Read more: How to hack your sleep for more muscle gains
- Read more: How to do reverse dieting right to maintain fat loss
- Read more: Which creatine supplement is right for you?
This The Vitamin Shoppe article originally appeared on WhatsGoodbyV.com and was syndicated by MediaFeed.org.
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