Introduction to Creatine Gummies

At Jimmy Joy, we love turning smart nutrition into simple habits. That’s why we’ve packed one of the most researched performance boosters on the planet - creatine monohydrate - into delicious, easy-to-take gummies. No scoop, no shaker, no excuses.

 

Our Creatine Gummies offer a refined approach to enhancing athletic performance. A serving of three gummies provides 4,5g of creatine monohydrate, a compound recognised for its role in facilitating energy regeneration during intense, short-duration exercises like resistance training. By incorporating two to three gummies daily, you can anticipate improvements in strength, power, muscle mass, and accelerated recovery, particularly when engaging in resistance training [1][2][3].

 

Creatine gummies may be found in two flavours: Lemon Lime and Raspberry. Stored in a jar that holds 90 of them - depending on your consumption, that’s 1-1,5 months' worth of creatine.

 

 

Nutritional breakdown

Per Creatine Gummy (4,2g)

 

 

What does creatine actually do?

Creatine is naturally found in your muscles and brain, where it helps regenerate ATP, your body’s main energy currency. Think of it as topping up your internal battery - allowing you to push a bit harder in workouts, recover faster, and even stay sharper mentally.

When you supplement, the body breaks down creatine monohydrate into creatine to be used in the creatine-phosphocreatine (Cr-PCr) system. This is an energy regeneration system in skeletal muscle which maintains ATP, an energy-releasing compound, when ATP demand exceeds the supply made by mitochondria (little energy factories famously known as ‘the powerhouse of the cell’) [4]. Since ATP alone supports contractions for less than one second, phosphocreatine extends muscle activity via a series of creatine-dependent reactions [5][6]. During intense exercise, ATP is regenerated mainly through carbohydrate metabolism and phosphocreatine use, with contributions depending on intensity and duration of physical activity [6][7]. Fatigue can result from rapid PCr loss in fast-twitch muscle fibres, which is why keeping a large stock of PCr through creatine monohydrate consumption is a great idea [6]! By supporting your muscles’ ability to sustain high intensity exercise, you are creating a strong stimulus for increased muscle growth, strength and power.

This means more available energy during short bursts of effort – whether that’s a heavy lift, a sprint, or just powering through a long day at work.

We use creatine monohydrate because it’s the most researched and effective form - proven to boost strength, energy, and cognition. Other types like HCl or buffered creatine sound fancy, but studies show no real advantage.

 

Why it’s good for everyone - not just gym bros

Basically, if you have muscles, a brain, or both, you can benefit from creatine.

If you are an athlete or a regular gym-goer, creatine helps improve strength, power, and muscle recovery. It’s also known to enhance muscle cell hydration, which contributes to fuller, stronger-looking muscles [8].

But this benefit extends to older adults, too. Daily creatine intake (typically 3–5 g/day, sometimes up to 10 g/day) combined with resistance exercise supports the prevention of sarcopenia (the medical term for age-related progressive muscle loss). Research suggests creatine can help maintain muscle mass, strength, and physical function as we age - and may even support cognitive performance [9][10][11].

Additionally, creatine helps maintain ATP levels in brain cells, which may improve memory, reaction time, and mental fatigue - especially during sleep deprivation or intense mental tasks, which is great for office warriors and students [11][12]. Studies also suggest neuroprotective effects in conditions like mild traumatic brain injury, Parkinson’s, and depression, though more research is ongoing [13].

There’s emerging evidence that creatine supports mitochondrial function and may enhance glucose tolerance, energy metabolism, and even bone health - though more long-term studies are needed [14].

And because creatine is mostly found in meat and fish, supplementation can help maintain optimal levels in plant-based diets [15].

 

Gummies vs. powder - Why we made the switch?

Creatine powders work great - but let’s be honest, they’re not always convenient. Measuring scoops, mixing clumps, and dealing with chalky residue isn’t everyone’s idea of fun.

Our Creatine Gummies offer the same benefits in a form that’s:

• Easier to take anywhere: no water, shaker, or gym bag required.
• No chalky taste, but a delicious treat.
• Gentler on the stomach: smaller, consistent doses are absorbed gradually, helping reduce bloating some people experience with powders.
• More consistent intake: because you’ll actually remember (and want) to take them daily, which is key for creatine’s long-term effects.
• Plant-based and delicious: formulated without animal gelatin.

The science stays the same - the experience just got a whole lot better.

And because quality matters, our production is tested by an independent third-party lab to ensure that you’re getting exactly the amount of creatine we promise on the label.

Here you can view our latest lab results for Lemon Lime and Raspberry.

 

How (and when) to take them

Each gummy contains roughly 1.5 g of creatine monohydrate. Because gummies vary slightly in weight, the exact dose per piece may differ - but that’s perfectly fine, as creatine works through consistent intake over time, not precision per bite.

Here’s the sweet spot:

Performance: For physical and mental performance, take 3 (or more) gummies/day (4,5g+ creatine). Perfect for athletes, gym-goers, or anyone pushing their limits.

Lifestyle: for an energised lifestyle, take 3 gummies/day (4,5g creatine) to keep your energy and focus topped up.

Wellness: for optimal health and long-term benefits, take 2-3 gummies/day (3-4.5g creatine). Ideal for anyone looking to maintain strength and cognitive function as we age.

There’s no strict “best time” to take creatine - consistency matters more than timing. Morning, post-workout, or as your afternoon pick-me-up: whenever fits your routine best.

You can expect noticeable benefits in 2-3 weeks of consistent use.

And about the loading phase? No need. Our gummies are designed for steady daily intake, so no “loading” is required.

 

Wrapping it up

Creatine has long been trusted to boost strength, recovery, and mental performance - we just made it simpler (and tastier).

With Jimmy Joy Creatine Gummies, you get science-backed creatine monohydrate in a convenient gummy that fits any routine. Whether you train hard, stay sharp at work, or want to age strong - it’s effortless.

No messy scoops. No grittiness. Just science, simplicity, and a bit of sweetness.

 

 

Food science and nutrition are constantly advancing, and we continue to monitor with great care to deliver the healthiest meal possible. Check out our sources below if you’re curious and want to dive in yourself.

Sources

1. Pearson DR, Hambx Wade Russel DG, Harris T. Long-Term Effects of Creatine Monohydrate on Strength and Power. The Journal of Strength & Conditioning Research [Internet]. 1999 Aug 1;13(3):187–92. Available from: https://journals.lww.com/nsca-jscr/abstract/1999/08000/long_term_effects_of_creatine_monohydrate_on.1.aspx
2. Cribb PJ, Williams AD, Hayes A. A Creatine-Protein-Carbohydrate Supplement Enhances Responses to Resistance Training. Medicine & Science in Sports & Exercise [Internet]. 2007 Nov 1 [cited 2020 Apr 6];39(11):1960–8. Available from: https://journals.lww.com/acsm-msse/Fulltext/2007/11000/A_Creatine_Protein_Carbohydrate_Supplement.10.aspx
3. Janik I, Martyna Kuśmierska, Jakub Kuśmierski. Impact of Creatine Supplementation on Strength Training. Quality in Sport. 2024 Jul 3;15:51885–5.
4. Greenhaff PL. The creatine-phosphocreatine system: there’s more than one song in its repertoire. The Journal of Physiology [Internet]. 2001 Dec 15;537(3):657–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278982/
5. Barclay CJ. Energy demand and supply in human skeletal muscle. Journal of Muscle Research and Cell Motility. 2017 Mar 12;38(2):143–55.
6. Hultman E;Greenhaff PL. Skeletal muscle energy metabolism and fatigue during intense exercise in man. Science progress [Internet]. 2020 [cited 2025 Sep 2];75(298 Pt 3-4). Available from: https://pubmed.ncbi.nlm.nih.gov/1842855
7. Hargreaves M, Spriet LL. Skeletal muscle energy metabolism during exercise. Nature Metabolism [Internet]. 2020 Aug 3;2(9):817–28. Available from: https://www.nature.com/articles/s42255-020-0251-4
8. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients [Internet]. 2021 Jun 2;13(6):1915. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/
9. Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients [Internet]. 2021 Jun 2;13(6):1912. Available from: https://pubmed.ncbi.nlm.nih.gov/34199420/
10. Bonilla DA, Stout JR, Candow DG, José Daniel Jiménez-García, Gómez-Miranda LM, Melinna Ortiz-Ortiz, et al. The Power of Creatine plus Resistance Training for Healthy aging: Enhancing Physical Vitality and Cognitive Function. Frontiers in Physiology [Internet]. 2024 Dec 3;15. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1496544/full
11. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of Creatine Supplementation on Memory in Healthy individuals: a Systematic Review and meta-analysis of Randomized Controlled Trials. Nutrition Reviews [Internet]. 2022 Aug 19;81(4). Available from: https://pubmed.ncbi.nlm.nih.gov/35984306/
12. Xu C, Bi S, Zhang W, Luo L. The Effects of Creatine Supplementation on Cognitive Function in adults: a Systematic Review and meta-analysis. Frontiers in Nutrition [Internet]. 2024 Jul 12;11. Available from: https://pubmed.ncbi.nlm.nih.gov/39070254/
13. Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients [Internet]. 2022 Feb 22;14(5):921. Available from: https://www.mdpi.com/2072-6643/14/5/921
14. Marshall RP, Droste JN, Giessing J, Kreider RB. Role of Creatine Supplementation in Conditions Involving Mitochondrial Dysfunction: a Narrative Review. Nutrients [Internet]. 2022 Jan 26;14(3):529. Available from: https://www.mdpi.com/2072-6643/14/3/529
15. Gutiérrez-Hellín J, Coso JD, Franco-Andrés A, Gamonales JM, Espada MC, González-García J, et al. Creatine Supplementation beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients [Internet]. 2024 Dec 29;17(1):95–5. Available from: https://pubmed.ncbi.nlm.nih.gov/39796530/