Creatine gummies vs powder

Creatine gummies vs powder comes down to dose, cost and how well the creatine survives in the product. The creatine itself works the same either way. Powder gives you a full 3 to 5 g dose in one scoop, for less money and with nothing added. Gummies are easy to take, but you usually need several a day, with sugar or sweeteners in each.

This guide compares them on what counts, with the figures from Fuel Sync's creatine labels.

Do creatine gummies work?

Creatine gummies can work, as long as each day's gummies add up to a full dose of creatine that's still intact. That's the catch: you have to count.

Check the label for creatine per gummy, then divide your daily dose by it:

• 1,000 mg per gummy: five gummies a day for 5 g.
• 750 mg per gummy: about seven a day.
• 500 mg per gummy: ten a day.

A bottle of 60 gummies may hold only 12 days' worth at a full dose. Read the label before you compare prices.

Why powder is the more reliable choice

Powder is the more reliable choice for three reasons:

1. The full dose in one scoop. One 5 g scoop of our pure creatine gives 4,388 mg of creatine. No counting, no topping up.
2. Nothing added. Our pure creatine's only ingredient is creatine monohydrate. Gummies need sugar or sweeteners, gelling agents, flavour and colour to hold their shape and taste.
3. Better stability. Creatine monohydrate is stable as a dry powder. In moisture, especially when it's acidic and warm, it slowly turns into creatinine, which does nothing for your muscles. Gummies are moist and usually acidic.

Cost per day

Powder costs less per gram of creatine than gummies, because you're not paying for the gummy.

• Fuel Sync pure creatine: €25 for 60 scoops, about €0.42 a day for 5 g.
• Fuel Sync flavoured creatine: €30 for 50 scoops, about €0.60 a day, with 450 mg of taurine per scoop.

To compare a gummy, work out the cost of the number of gummies that give the same 4 to 5 g of creatine, not the cost per gummy.

Gummies in the Cyprus heat

Gummies are made of gel, and gel softens in heat. A bottle left in the car or a gym bag in summer can melt into one sticky block, and warmth speeds up the breakdown of creatine inside.

Keep any creatine product cool and dry. A powder tub with the lid closed copes with a Cypriot summer far better than a bottle of gummies.

Who might prefer gummies?

Gummies can suit people who travel often or who really dislike drinking anything with their supplements. If that's you, choose a brand that states creatine per gummy clearly, and check how many you need.

For most people, a scoop of pure creatine in coffee, a shake or a glass of water is the simplest way to get the full dose.

If you don't like the taste of creatine

Pure creatine monohydrate has almost no taste. If you still don't like it in water:

• Stir it into a protein shake, juice or coffee.
• Mix it into yoghurt or porridge.
• Choose flavoured creatine, made to drink on its own, in Ice Candy, Lemon Mojito, Maracuja or Blackberry.

Common questions about creatine gummies and powder

Are creatine gummies as effective as powder?

Only if you get the same amount of intact creatine. Count the creatine per gummy and take enough for 3 to 5 g a day.

How many creatine gummies should I take?

Divide 5,000 mg by the creatine per gummy on the label. At 1,000 mg per gummy, that's five a day.

Are creatine gummies safe?

Creatine itself is safe for healthy adults. Check the sugar per day if you take five or more gummies, and keep them away from children, who can mistake them for sweets.

Can I make my own creatine gummies?

You can, but it isn't worth it: heat and acid in home recipes can break the creatine down. A scoop in a drink is simpler.

Choose your creatine

For the most creatine per euro, choose pure creatine: 4,388 mg of creatine a scoop with nothing added, 60 servings a tub. To drink it on its own, choose flavoured creatine. Read how to take creatine for the daily routine.