Creatine Powder, Capsules or Gummies: Which Form Is Best?

Creatine monohydrate is one of the most widely researched supplements in sports nutrition. These days it also comes in more forms than ever. The form matters less than you'd think, so here's how to choose.

It's the Creatine That Counts

The commonly used dose is around 3–5g of creatine monohydrate per day, taken consistently. Whatever form you choose, check the label for how much creatine each serving provides and how many servings you need to reach that dose.

Powder

• Pros: usually the best value per gram, flexible dosing and easy to mix into a drink or shake.
• Cons: you need a drink to hand, and unflavoured powder has a slightly gritty texture.

Capsules

• Pros: no taste, no mixing, easy to carry.
• Cons: you may need several capsules to reach a full dose, which pushes up the cost per serving.

Gummies

• Pros: the most convenient and the most pleasant to take, with no shaker needed.
• Cons: often the most expensive per gram, and some products provide less creatine per gummy, so a full dose can take several.

Which Is Right for You?

If budget is your priority, go for powder. If you hate mixing or want something to take on the go, capsules or gummies make it easier to stay consistent. The best form is the one you'll take every day, because consistency does more than anything else.

A Few Practical Notes

• Drink water as you normally would through the day.
• Creatine isn't recommended for under-18s. If you have a medical condition or take medication, speak to your GP first.
• You don't need to time it around training, as covered in our guide to the best time to take creatine.

Ready to start? Browse our Creatine range, covering powders, capsules and gummies.