Creatine gummies are chewable gummies with creatine, usually as creatine monohydrate. When choosing, the key question is whether the daily dose gives 3 g of creatine. That is the condition for the creatine health claim the EU authorises for adults performing high-intensity exercise.
What is creatine?
Creatine is a substance the body makes from three amino acids: arginine, glycine and methionine. Adults also get it from foods of animal origin, mainly meat. According to a review by Brosnan and Brosnan (2016), a 70-kg man needs about 2 g of creatine a day; up to half can come from a mixed diet and the body makes the rest.
The most common form in food supplements is creatine monohydrate: creatine bound to one molecule of water. So 1 g of monohydrate contains about 0.88 g of creatine (molar mass of creatine 131.13 g/mol, of the monohydrate 149.15 g/mol).
Do creatine gummies work?
A gummy is only a format. For adults performing high-intensity exercise, the EU authorises this health claim for creatine:
Health claim (word for word, Regulation (EU) No 432/2012): Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
Conditions of use: The beneficial effect is obtained with a daily intake of 3 g of creatine. The claim is for adults performing high-intensity exercise.
The claim may be used only for a food that provides a daily intake of 3 g of creatine. So the key question with creatine gummies is how much creatine the daily dose contains, not the format itself.
What to check on creatine gummies
- Creatine per daily dose. The label must state the amount per daily dose. Check whether it gives creatine or creatine monohydrate: 3 g of monohydrate is about 2.64 g of creatine, and 3 g of creatine takes about 3.41 g of monohydrate.
- How many gummies that takes. A gummy weighs a few grams and creatine is only part of that, so 3 g of creatine usually takes three or more gummies.
- Sugar or sweeteners. Gummies with polyol sweeteners (maltitol, maltitol syrup) carry the warning that excessive consumption may produce laxative effects.
- Gelling agent. Pectin is plant-based; gelatine is of animal origin.
- Warnings. Creatine supplements commonly carry warnings for children and adolescents, pregnant and breastfeeding women, and advice to drink enough fluids.
Creatine gummies vs powder vs capsules
| Gummies | Powder | Capsules | |
|---|---|---|---|
| How you take it | chew | mix with water or another drink | swallow with water |
| What you need | nothing | scoop, glass or shaker | water |
| Taste | fruit flavour | usually unflavoured | none |
| Pieces for 3 g of creatine | usually 3 or more | depends on the scoop | several, depending on size |
| Sweeteners or sugar | yes | depends on the product | usually none |
Powder holds the most creatine per gram of product; gummies need no scoop, no mixing and no shaker to rinse. The better format is the one you will take every day.
f°5 Creatine: 3 g of creatine in three gummies
f°5 Creatine are cherry flavour gummies with creatine monohydrate. The daily dose is 3 gummies, which give 3 g of creatine. They are vegan (gelling agent: pectin) and sweetened with sweeteners (maltitol syrup, maltitol, steviol glycosides). One jar holds 90 gummies, for 30 days.
Authorised health claim, word for word from Regulation (EU) No 432/2012: Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine. The product is for adults performing high-intensity exercise.
f°5 Daily and f°5 Creatine are also available together in the set The First Hour.
Warnings (f°5 Creatine). Chew 3 gummies a day. Do not exceed the recommended daily dose. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. A varied and balanced diet and a healthy lifestyle are important. Keep out of reach of young children. Not suitable for children and adolescents under 18 or for pregnant or breastfeeding women. Ensure adequate fluid intake. Excessive consumption may produce laxative effects.
Frequently asked questions
How many creatine gummies a day?
As many as the label gives as the daily dose. For f°5 Creatine that is 3 gummies, which give 3 g of creatine. Do not exceed the recommended daily dose.
Is 3 g of creatine monohydrate the same as 3 g of creatine?
No. Creatine monohydrate is about 88 % creatine, so 3 g of monohydrate gives about 2.64 g of creatine. The health claim's condition is a daily intake of 3 g of creatine.
Do I take creatine gummies on rest days?
The f°5 Creatine label gives a daily dose of 3 gummies, with no difference between training and rest days. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Are creatine gummies vegan?
Only those without gelatine or other ingredients of animal origin. f°5 Creatine is vegan; the gelling agent is pectin.
Who are creatine gummies not for?
According to the f°5 Creatine label, they are not suitable for children and adolescents under 18 or for pregnant or breastfeeding women. The creatine health claim applies to adults performing high-intensity exercise.
Sources
- Regulation (EU) No 432/2012, entry "Creatine" (ID 739 …), consolidated text of 20 August 2025: EUR-Lex
- Brosnan ME, Brosnan JT. The role of dietary creatine. Amino Acids 2016; 48(8): 1785–1791: PubMed
- PubChem, molar mass of creatine (CID 586) and creatine monohydrate (CID 80116): creatine, creatine monohydrate
- Regulation (EU) No 1169/2011, Annex III (polyol warning): EUR-Lex