Most of us who work out know about creatine, the naturally occurring amino acid that offers loads of benefits to fitness enthusiasts. Creatine is safe, being simply an amino acid that’s already produced in relatively low amounts in the body.
As the fitness supplement industry has become more and more mainstream, creatine has remained front and center, for one simple reason – it works, and the science is out there to prove it. While creatine can definitely benefit anyone who exercises regularly, the question is, which product form is the better option: creatine gummies, or creatine capsules?
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What are Creatine Supplements?
Before we get into the differences between creatine gummies and capsules, let’s talk about what these supplements are for those who don’t know. Creatine is an amino acid that’s produced by the liver, pancreas, and kidneys, making about 1 gram of creatine a day, and 95% of creatine gets stored in the muscles.
Like most amino acids, creatine has all kinds of benefits, including those related to blood sugar, brain health, and more. But, as we all know, it’s most commonly associated with exercise, because it’s phenomenally effective at improving performance and results.
Creatine reserves are stored in the cells of the muscles, and provide increased strength, endurance, energy, and the ability to recover properly. Creatine also improves muscle mass, and thus, brings water into the muscles to prevent them from dehydrating, which can lead to cramping, all while enhancing the size of the muscles in the process.
The creatine that gets stored up in the muscles gets used every time we exert our bodies. This means that without consistent creatine intake, we can end up depleting that reserve. This is why the majority of users take it on a daily basis. The good news is that it can be taken daily, as it’s considered safe. The average person takes 2-5 grams daily to maintain adequate levels in the muscles, so that they can reach their fitness goals.
What are Creatine Gummies?
Creatine gummies come in bottles, usually offering a month’s supply or so of gummies. They come in a variety of flavors, milligram strengths, and formulations, all while offering the known benefits of creatine in the form of a delicious little fruit-flavored gummy candy.
Pros:
- Excellent Taste: Who doesn’t want to taste a yummy fruit treat when they take their daily dose of creatine? Creatine gummies are undeniably irresistible to the palate, and come in lots of different flavor options to choose from. In fact, they’re so yummy that you’ll look forward to eating them daily. Of course, capsules don’t offer that same type of experience.
- Very Easy to Take: Mot will argue that creatine gummies are easier to take than capsules. For one thing, since so many people can’t swallow capsules without a liquid, those who take capsules to the gym need to make sure that they have a bottled water with them, or something to that effect. Besides that, chewing a gummy is just easier to do than swallowing an (often large) capsule.
Cons:
- Can Contain Unwanted Sweeteners: With creatine gummies, you need to be mindful of the amount of sweetener, and the type of sweetener – especially if you have blood sugar issues, or dental problems that require you to be more careful with how much sugar you consume. Of course, a lot of gummy manufacturers go out of their way by using low-glycemic sweeteners in healthy amounts.
What are Creatine Capsules?
Creatine capsules are simply capsules that contain creatine, just like any other supplemental capsule that you take on a regular basis. They come in a variety of sizes and milligram strengths, and you can find both gel caps and tablets. Like gummies, they’re usually sold in bottles that contain roughly a month’s supply.
Pros:
- No Flavor or Sweetener: If, for whatever reason, you’re trying to avoid flavoring or sweetener, then you’d want to go with creatine capsules as they are unflavored and unsweetened.
- Fewer Ingredients: Overall, creatine capsules will contain fewer ingredients than creatine gummies, but still, read over the ingredients carefully, because you don’t know what less-than-reputable companies are sneaking into their capsules.
Cons:
- No Flavor to Enjoy: Of course, capsules don’t give you the enjoyment of tasting something fruity and delicious each time you take your dose of creatine.
- May Be Harsher on the Stomach: When we chew a gummy, the digestive system stimulates the production of enzymes which help break down the product so that it passes through the digestive tract more easily. This helps you avoid upset stomach, bloating, and other potential side effects associated with creatine. Swallowing a pill, especially on an empty stomach, may be more likely to give you digestive symptoms as you’re not chewing, and therefore not getting that same boost of enzymes.
Which Creatine Product is Right for You?
At the end of the day, whether you go with creatine capsules or creatine gummies, you’re still getting the same benefits associated with the amino acid, which can enhance your workout in all kinds of ways.
Still, we happen to favor gummies, because they’re easier on the stomach, tasty, and easier to take. So, if you want our opinion, we’d recommend choosing gummies, since you’re more likely to be satisfied overall.
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