Creatine is a compound your muscles use for quick bursts of energy during intense exercise. It is one of the most studied supplements in sports nutrition, with 500+ studies. It supports strength, power and muscle recovery, and emerging research supports cognitive benefits.

Creatine is well studied in healthy adults at 3–5g a day. Some people notice temporary water retention or mild bloating; the water is drawn into the muscle, not under the skin. If you have a health condition, are pregnant or nursing, or take medication, talk to your doctor before starting any supplement.

Creatine works by building up in your muscles over time, so the daily habit is what counts. Take one serving (4 gummies) every day, rest days included.

The same 5g of creatine per serving with no scoop, no shaker and no mess. Pre-measured and easy to take anywhere, so the daily habit sticks.

4 gummies a day, ideally with a meal, with plenty of water through the day. That is one 5g serving. Each bag holds 120 gummies, 30 servings: a one-month supply.

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Yes. Creatine is one of the most studied supplements in sports nutrition, with 500+ studies behind it. Each Gummy Gardens serving is 4 gummies delivering 5g of creatine, the dose used in the research, made in a cGMP facility in the USA. If you compete in a drug-tested sport or have a medical condition, check with your coach or doctor before starting any new supplement.

Tropical is sugar free. Mixed Berry, Mandarin Orange, Cherry Apple and Pineapple are low sugar. Pick your flavor on the product page.

Yes. Women produce less creatine naturally than men. Creatine supports strength, power and muscle recovery; research in women 35+ looks at creatine and bone density support; and emerging research supports cognitive benefits.

Accurate dosing matters, and some products in the category have fallen short of their labels. Every Gummy Gardens batch is made in a cGMP facility in the USA and formulated to 5g of creatine per serving (4 gummies). We publish lab results batch by batch; the current batch's report is coming with our next production run.

All three work when the dose is right. Powder needs mixing, capsules mean several pills, and gummies are pre-measured: 4 gummies = 5g, no water, no mess.