Supplement analysis backed by scientific evidence · PT

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Moderate evidencePhysical performance

Creatine Gummies

Creatine monohydrate in a chewable format. The ingredient itself is one of the best-evidenced supplements in sport, but the gummy delivery has been tested in a single small trial and reaching the studied dose takes several gummies.

Evidence last reviewed: August 2026

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What the science says

  • Creatine monohydrate itself is well established Strong evidence

    A GRADE-assessed systematic review and dose-response meta-analysis of creatine trials found consistent improvements in body composition when supplementation accompanies resistance training. That evidence base concerns powder, not gummies.

  • The gummy format has one small trial Limited evidence

    A 10-week randomized controlled trial in 32 female beach volleyball athletes reported improved jump height and change-of-direction speed with 5 g/day of creatine gummies. It is a single small study with donated product from the manufacturer and no powder comparison arm.

Dosage & safety

Studied dose5 g of creatine monohydrate per day. Check the label: most gummies hold 1–1.5 g each, so 3–5 gummies are usually needed to reach the studied dose.
SafetyWell tolerated; mild water retention and occasional stomach upset with large single doses. People with significant kidney disease should ask a doctor first. Gummies add sugar and are easy to over-eat.

Scientific references

Where to buy

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