Creatine has developed a reputation as an optimal workout companion. It may help build strength, promote focus, and support cognitive health. Although it can be consumed in various ways, creatine gummies are popular due to their tasty flavor and dosing convenience.
What are the Best Creatine Gummies?
Creatine has traditionally been taken as a powder or pill, but health companies have recently introduced creatine gummies to the market. They offer all the power of creatine in a fun, tasty formula. But which are the best creatine gummies?
Here are some recommended selections and other creatine products you can try, all available from NHC.com.
- Zhou Nutrition Creatine Gummies: Zhou Nutrition specializes in supplements that support internal health. Their creatine gummies are packed with 5g of creatine. The natural pink lemonade flavor makes them a favorite among fitness gurus.
- Codeage Creatine Gummies: Codeage develops high-quality, research-based products that support holistic health. Their gummies deliver 5g of creatine monohydrate per serving, along with 25mg of AstraGin, which complements the creatine's energy-promoting abilities. The mixed berry flavor makes dosing a pleasant experience.
- OIAM Performance Creatine Monohydrate Stick: OIAM Performance provides personal nutrition products that fuel your body. Their creatine stick supports muscle power and growth, recovery, cognitive function, hydration, and endurance. The easy-to-mix, unflavored powder makes it a convenient choice.
What is Creatine?
Creatine is a natural energy source produced by the body and found in food and dietary supplements. Internally, it is made in the liver, kidneys, and pancreas, with approximately 95% of it being delivered to the muscles to support physical activity. The remaining 5% is distributed to the heart, brain, and other tissues. External sources of creatine include powders, tablets, capsules, liquids, and energy bars. Many take it to gain muscle. However, there is conflicting research on its ability to support muscle growth.Benefits of Creatine
Although creatine’s benefits in muscle growth are unclear, it has been shown to contribute to the production of adenosine triphosphate (ATP), a type of energy the body uses for physical activity. It also:- Aids with Muscle Recovery: Creatine activates satellite cells in your muscles, helping heal micro-tears that occur when you exercise.
- Supports Anabolic Hormones: The substance supports recovery by promoting the production of anabolic hormones that contribute to tissue growth and repair.
- Supports Hydration in Muscle Cells: Maintaining cell hydration may enhance muscle growth and reduce cramping and injuries.
- Promotes Brain Health: Creatine may improve focus and provide cognitive support.
- Improves Bone Health: The supplement may protect against age-related decline in muscle and bone health, reducing the risk of osteoporosis and sarcopenia.
- Supports Skin Health: Some research suggests topical treatments containing creatine and folic acid can protect against wrinkles, skin sag, and sun damage.
What are the Different Types of Creatine?
There are various types of creatine as follows:- Creatine Monohydrate: This is the most popular and well-studied type of creatine.
- Creatine Ethyl Ester: Research has been conducted to determine if this creatine type is more absorbable than its monohydrate counterpart. However, it was found that creatine monohydrate is more effective.
- Creatine Hydrochloride: This creatine dissolves in water better than creatine monohydrate, but there is no evidence of it being a more effective muscle builder.
- Creatine Magnesium Chelate: One study suggests this form of creatine could improve sprinting ability in muscles. More research is necessary to establish if that’s true.
- Buffered Creatine Monohydrate: This creatine type has been studied to determine if it improves exercise and muscle capacity better than creatine monohydrate, but results showed it does not.
- Liquid Creatine: This is the liquid formula of creatine monohydrate.
How Often Should I Take Creatine?
People who take creatine typically adopt one of two dosage structures, as follows:- Daily Maintenance: This approach involves taking 3-5 grams of creatine daily for optimal muscle saturation.
- Loading Phase: The loading phase involves taking higher doses of creatine, typically 20 grams a day, divided into four servings for 5-7 days. Then they will transition to a lower dose. The approach aims to saturate the muscles with creatine for faster results.
