Create · Creatine · Gummies
Is Create Creatine Monohydrate Gummies underdosed?
Verdict
4.5 g a dayas the label directs · studies use 3–5 g/day of creatine monohydrate
Effective doseTaken as the label directs (1 serving a day, 4.5 g each), it gives 4.5 g a day; studies use 3–5 g/day.
One gummy gives 1.5 g, so reaching the low end of what studies use (3 g) takes 2 gummies a day; it ranks 21st of 24 creatine supplements here by dose.
2 gummies a day reach 3 g.
Heard about 20 g a day for the brain? What the brain studies used, and why to split a large dose.
About creatine gummies. Creatine can break down into creatinine with water, heat and acid, which are all part of making a gummy, so published tests of gummies have found anything from none to more than the label says. One result is one sample; results can differ between batches. See every published gummy test.
What the label says
- Creatine Monohydrate per serving
- 4.5 g in 3 gummies
- Servings a day
- 1 serving a day
- Creatine Monohydrate a day, as directed
- 4.5 g
- Research dose
- 3–5 g/day Evidence: Strong
Take 3 gummies/day.
More about creatine monohydrate: forms, timing and the studies behind the dose.
Same category, compared
All 24 creatine supplements we checked, ranked by dose (commission never changes the order). Studies use 3–5 g/day of creatine monohydrate; servings counted to 3 g.
Where the reference doses come from
- Creatine Monohydrate, 3–5 g/day: Kreider et al., 2017.
For a supplement taken every day we judge the most the label's directions give in a day, and show the least. Read the full methodology or the corrections log.