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Creatine monohydrate is the most common and widely studied form of creatine supplement. It's simply creatine (the naturally occurring compound) bound to a water molecule, hence the "monohydrate" part.
This form of creatine is popular because it's effective, well-researched, and relatively inexpensive. When you take creatine monohydrate, it helps increase the levels of creatine phosphate in your muscles, which improves your ability to produce energy during short bursts of intense activity, like lifting weights or sprinting.
It is often used by athletes and bodybuilders to enhance performance, promote muscle growth, and improve recovery.
With so many options available, how do I make informed choices?
Food fraud is quite common in supplement spheres. Simply put, Creatine powder is a common supplement, whereas creatine gummies are less common. Anyone can sell product online, and without proper ingredient and facility transparency, supplements may not even have the amount of creatine in them that they say they do. So how can I find out if ingredients are what they say they are?
What is an NPN (Natural Product Number)?
Natural Product Numbers are required for creatine supplements if they are manufactured in Canada. Health Canada has vigorous and specific regulations about what can go into natural health products and what kind of health claims can be made about ingredients. For example, NPN products can give actual health claims: "Improves strength/power/performance in repetitive bouts of brief, highly-intense physical activity". Look for NPN numbers on Canadian-made creatine gummies to ensure that they are following Health Canada regulations.
What about the rest?
If a creatine product doesn't have an NPN, this might be an indication that the product is made outside of Canada, and follows different regulations than Health Canada regulations. This doesn't mean that the products are untrustworthy, only that there may be more research needed to ensure that the product does what it claims.
It's difficult to do research when you may not be familiar with all health and food regulations- so use critical thinking when evaluating ingredients. If we know that creatine is an insoluble white powder, it is probable that gummies with creatine will be opaque instead of crystal clear if they contain creatine crystals in them. If the gummy weighs 3 grams, it's unlikely that there are 2.5 grams of creatine in the gummy. Gummies contain other ingredients - the gelatin or pectin, sugars, colouring or flavouring - so having claims that there is a high amount of creatine in a single gummy may be suspicious. For reference, Gum'vees Creatine have 1 gram of Creatine in a 3.5 gram gummy.
To summarize, Creatine gummies are a delicious and easy way to get your creatine supplements. Creatine is a product regulated by Health Canada, so all Canadian-made creatine gummies should have a Natural Product Number so that you know they follow regulations- this is why it's important to buy Canadian! When you're looking at other products, make sure the ingredients are clear and the claims are transparent!
