Creatine gummies vs powder: does the gummy form actually work?

I hate the taste of creatine powder in water and keep skipping it. Gummies look convenient, but they are five times the price per gram. Do they work the same?

Same molecule, so in principle yes, but there are two real problems with gummies.

Dose. You want 3 to 5 grams of creatine monohydrate a day. Many gummies hold 0.5 to 1 gram each, so a "daily serving" of two or three gummies is under-dosed, and the price per useful gram is brutal.

Stability. Creatine slowly breaks down into creatinine when it sits in something moist and warm, which is exactly what a gummy is. Independent tests over the last couple of years found several gummy products with far less creatine than the label claimed, some with almost none. That is not a fringe worry; it is the main worry.

So: if you go gummies, buy a brand with third-party testing (Informed Sport or NSF logos) and check the grams per gummy, then do the maths. Most people who hate the taste solve it another way: put the powder in coffee, juice or a smoothie, or take capsules. Powder is tasteless in anything with flavour; it is plain water that makes it noticeable.

No loading phase needed, just take it daily. Drink water. If you have kidney issues, talk to your doctor first.

Seconding the third-party testing point. Supplements are lightly regulated; the label is a claim, not a measurement. The certification logos are the only thing that makes it a measurement.