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.

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