As a Certified Personal Trainer and Fitness Nutrition Specialist, creatine is one of the top supplements I recommend for boosting performance, building lean muscle, and supporting recovery. But lately, I’ve seen a surge in creatine gummies both online and on shelves.
They’re sweet, trendy, and undeniably fun. But are they effective?
Here’s how they stack up against what I now use and recommend daily: Rho Nutrition Liposomal Creatine.
✅For delivery & dose accuracy: Rho
Let’s start with the truth no one wants to talk about: most creatine gummies don’t deliver what they promise. A NOW Foods investigation found ~50% of creatine gummies failed to meet label claims. SuppCo backed this up: 4 out of 6 brands tested had little to no measurable creatine.
This is a problem because creatine is dose-dependent. If you’re not getting 3-5 g daily, you're not getting the benefits.
That’s why Rho stands out. Rho uses liquid liposomal technology to protect and deliver a precise 3,000 mg of creatine monohydrate per serving. No guesswork or degradation, just results. If you care about measurable performance, Rho’s precision wins, hands down.
✅For stability & absorption: Rho
Gummy manufacturing involves heat, moisture, sugars, and acids - all of which degrade creatine before it reaches you. Even well-intentioned gummy brands lose potency during production and storage.
Rho’s liposomal encapsulation avoids all of that. It’s a pharmaceutical-grade delivery system that keeps creatine stable and absorbable. Creatine gummies might taste like candy, but your muscles need fuel, not sugar.
✅For performance formulation: Rho
Gummies are made to taste good. That’s why they’re often packed with sugars, sugar alcohols, or syrups. The more sugar you add, the less room you have for actual creatine, and that’s a big problem when you're trying to hit clinical dosing.
With Rho, you get:
- 0 sugar
- 0 carbs
- 0 artificial colors
- Vegan, keto, and IF-friendly
- Plus, no bloating or water retention
It’s a clean, no-compromise formula designed for people who take performance seriously.
✅For taste & convenience: creatine gummies (but with a catch)
I’ll give it to the creatine gummies here: they’re fun to eat. Gummies are easy to toss in your gym bag and honestly taste great. If you’re someone who forgets to take your creatine or just wants something sweet post-lift, they can help you build the habit.
That said, habit ≠ results. And with Rho, you don’t sacrifice convenience. Just take Vanilla Cream liquid straight or mix it into your drink. Sure, it’s not candy—but it’s effective.
✅ What you’re actually taking
Let’s break this down simply:
| Rho Liquid Creatine | Creatine Gummies | |
| Calories | 0 | 30–60+ |
| Sugar | 0 g | 3–6+ g+ |
| Carbs | 0 g | 8+ g+ |
| Artificial Colors | No | Often, yes |
| Delivery System | Liposomal | Degraded gummy base |
| Clinically Dosed | Yes (3,000 mg) | Often underdosed |
This isn’t “creatine vs. creatine.” It’s scientific delivery vs. candy with a fitness label.
🏆 Final Verdict: Rho Wins for Serious Results
If your goal is better performance, faster recovery, and consistent results backed by real science, Rho Nutrition Liposomal Creatine is the clear winner.
Gummies might taste better, but in this case, taste is the trade-off. And as someone who trains daily and helps others do the same, I can confidently say: I’ll take real results over candy any day.
