Homemade Creatine Gummies
A few months ago I started a creatine regime. For many people creatine is easier on their tummies if they consume it with food. I can’t drink while I am eating, so I have been incorporating creatine into recipes like these gummies! So easy! I enjoy a few gummies to get my 5 grams and they taste delicious!
HOW TO MAKE HOMEMADE CREATINE GUMMIES
Unlocking the Power of Creatine: More Than Just Muscle
When you think of creatine, what comes to mind? Probably images of bodybuilders, gym bags, and shaker bottles. But this humble molecule—naturally found in your muscles and brain—is far more versatile than it’s often given credit for. Creatine supplementation isn’t just for athletes chasing gains; it’s a powerful compound with wide-reaching benefits for muscle growth, mental health, and even sleep quality.
Let’s explore how this well-studied supplement supports your body and mind, backed by science.
1. Muscle Growth and Strength Performance
Creatine monohydrate is the most researched sports supplement—and for good reason. It works by increasing the availability of phosphocreatine, which helps regenerate ATP (your body’s primary energy currency) during short bursts of intense activity.
Benefits:
- Increases lean muscle mass
- Improves strength and power output
- Enhances recovery and training volume
Key Study:
A 2017 meta-analysis published in Journal of the International Society of Sports Nutrition confirmed that creatine supplementation leads to significant increases in strength and muscle mass during resistance training across various populations, including older adults and trained athletes (Kreider et al., 2017).
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes…” – Kreider et al., JISSN
2. Mental Health: Depression and Brain Function
Creatine’s benefits extend to neurotransmitter regulation and brain energy metabolism, areas that are often dysregulated in mood disorders.
Benefits:
- May reduce symptoms of major depressive disorder (MDD)
- Enhances cognitive function in demanding mental tasks
- May support emotional resilience during stress
Key Study:
In a randomized, double-blind trial, researchers found that 5 grams/day of creatine as an adjunct to SSRI therapy led to a significant reduction in depressive symptoms in women with MDD after just 2 weeks (American Journal of Psychiatry, Roitman et al., 2012).
Additionally, a 2018 systematic review in Psychopharmacology found evidence supporting creatine’s role as a promising adjuvant treatment for depression, particularly for patients who don’t fully respond to antidepressants.
3. Sleep Quality and Brain Recovery
While not traditionally associated with sleep, recent research shows that creatine may play a role in sleep homeostasis, especially in the context of sleep deprivation.
Benefits:
- Reduces subjective feelings of fatigue
- Maintains cognitive performance after sleep loss
- May support deeper stages of sleep by replenishing brain energy
Key Study:
A 2017 study in Scientific Reports found that creatine supplementation improved cognitive performance and reduced fatigue in subjects who were sleep-deprived for 24 hours (McMorris et al., 2006; Alves et al., 2017).
In animal studies, creatine was shown to reduce the need for sleep by supporting brain ATP stores during periods of sleep deprivation—pointing toward a neuroprotective role (Kazakos et al., 2021).
Maria’s Notes:
As a keto-focused health expert, I often see clients overlook creatine because it’s perceived as a “bodybuilding supplement.” But creatine’s role in cellular energy production makes it incredibly relevant for those on low-carb diets—where ATP generation can be more metabolically demanding.
Plus, its mental health benefits offer a low-cost, low-risk intervention that’s particularly meaningful during times of stress or transition.
Practical Advice
Dosage:
- Loading phase (optional): 20g/day split into 4 doses for 5–7 days
- Maintenance: 3–5g/day
Best form:
- Creatine monohydrate – cost-effective, safe, and well-researched
When to take it:
- Daily, with or without food. Timing is less critical than consistency.
Hydration matters:
- Creatine draws water into muscle cells—be sure to drink plenty of water, especially if you’re training hard or on a low-carb diet.
Safe long-term:
- Creatine has an excellent safety profile, even when taken for years.
WHAT CREATINE I RECOMMEND
My favorite creatine is Create Creatine! I LOVE their mixed berry packets. I even have some in my carry on when I travel!
Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!
Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.
Use code MARIA to get 20% off at the link below!
CLICK HERE TO GET 20% OFF YOUR ORDER!
Homemade Creatine Gummies
Equipment
Ingredients
- 1 1/2 cups cold water (or sparkling LMNT-yum!) any flavor
- 1/2 cup lemon juice
- 10 packets CREATE CREATINE (any flavor)
- 4 1/2 tablespoons Further Food gelatin
- 1/8 teaspoon Redmond Real salt
Instructions
- Place all the ingredients into a medium sauce pot. Allow to sit for 2 minutes for the gelatin to blossom.
- Heat over medium high heat until the mixture comes to a simmer and remove from the heat.
- Taste and adjust sweetness to your liking. Adding stevia glycerite if desired.
- Immediately pour into silicone molds and place in the freezer for 4 hours or until set. NOTE: Gummies will get firmer when they sit for longer.
Nutrition
TESTIMONY OF THE DAY
“Ok, for those looking for my latest Keto updates on Jozie and I here it is…
Jozie went from a women’s small/medium to a children’s size 10. She lost 25lbs.
Her daily battles with blood sugar and feeling unwell are GONE!
Her lymphedema is GONE!
Having to eat every couple of hours is GONE!
Anxiety is almost GONE!
Food worries GONE!
Sugar cravings GONE!
She has more energy, has gotten sick less, is happier, never feels hungry, she grew a couple inches which is HUGE for her TS, and she overall feels GREAT!
I lost 50 pounds! My asthma is non existent, my allergies are non existent, my gallbladder issues are gone, my pancreatitis is not active, my skin is better, my hair is thicker and growing, my headaches are better, my back, neck and aches and pains are better, I have more energy, I sleep better, my mood is better, I’m happier, my digestion is better and in general everything is BETTER!
Before we started Keto I prayed for God to help me accept my weight, be healthier and be a better person mentally and physically to better serve Him or help me lose weight to do those things. He aligned our journey with Keto. All the Glory goes to God for helping me which then completely transformed Jozie’s health and future health!
I am so thankful and feel so blessed the Lord gave us the tools and Maria Wojcik Emmerich and Craig Emmerich to completely change our health and ultimately our lives!” – Linda and Jozie
I have been taking creatine for about 6 weeks and I could feel an improvement in my workouts the first week (I’m 60)! Then I started reading that if you stop taking creatine cold turkey (i.e. If you run out, or are away from home and forget to bring some) it can throw you into a depression and/or make you feel super fatigued. This has me questioning if i want to continue taking it.
I havent’t heard or experienced that.🙏
How many grams of creatine would I use to replace the 10packets? I’m in Canada so I don’t have the brand you recommended.
Each packet contains 5g.
Can I leave out the lemon juice, or substitute something else?
What is the serving size, and how much creatine is in each serving?
You could substitute with any flavoring you like. One serving is 5g. How many gummies you get per serving depends on the size of your gummies. The recipes yields 10 servings.
Hi, will creatine cause weight gain? I’ve read conflicting information about this
It can cause some water retention in some people, but it isn’t true weight gain. This is typically due to a deficiency in one of the cofactors. Try adding collagen (for more lysine) or add more electrolytes and magnesium. That typically reduces water retention 🙂
What does one do about water retention with creatine? It makes my ankles swell.