Creatine is the most-studied sports supplement there is, and gummies have made it a lot easier to take than a scoop of powder in a shaker. But independent testing over the last two years found that a lot of creatine gummies sold online contain far less creatine than the label says — some almost none. Here's what to check before you buy any of them in Australia.
1. The dose per serve, not per gummy
The effective daily dose for most adults is 3–5g of creatine. Many gummy brands print a big number on the front and then tell you in small text that it's per five or six gummies. Work out what you'd actually chew each day and what that costs.
2. The form of creatine
Creatine monohydrate is the form all the research is based on. The catch: in a water-based gummy it can slowly break down into creatinine, which does nothing for you. Look for brands that say how they stabilise it, or that use a low-moisture format, and that publish a certificate of analysis dated well after manufacture.
3. Third-party testing you can actually see
"Lab tested" on a label means nothing without the report. Good brands link to a certificate from an independent lab (SGS, Eurofins, Intertek and similar) showing creatine content, creatinine, heavy metals and micro results for that batch. If a brand can't show you one, assume the worst.
4. Sugar
A lot of gummies are essentially lollies with creatine in them — 3–5g of sugar per serve adds up over a month. Sugar-free pectin gummies exist and taste fine. If you're already drinking zero-sugar Fire Up, don't undo it with your supplements.
5. Gelatin vs pectin
Gelatin gummies are cheaper but melt in an Australian summer and aren't vegetarian. Pectin gummies hold up better in a gym bag and suit everyone.
What Fire Up is building
We're developing a creatine gummy to sit alongside our protein energy drink: a sugar-free pectin gummy in our two flavours, dosed so a small daily serve gives you a real 5g, with every batch tested by an independent lab and the report published. We'll only release it when the numbers are right. Join the email list for first access when it drops.
In the meantime
If you're training, the simplest win is still hitting your protein. Each can of Fire Up gives you 21g of whey protein isolate with 112mg of caffeine and no sugar — a cold, sparkling alternative to a shake before or after the gym.