Bags of Sour Peach and Sour Watermelon Cunnies creatine gummies

Creatine Gummies Australia: How to Check What's Inside

Creatine gummies give you creatine in a form you can carry anywhere and enjoy. This guide is for anyone buying them in Australia who wants to know what the research shows and how to check the gummy in their hand.

The International Society of Sports Nutrition concluded that "creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes" (ergogenic means performance enhancing) for increasing high intensity exercise capacity and lean body mass during training [1]. That research is on creatine monohydrate itself. A gummy is simply a way to take it. Below: what creatine does, why the research applies to a gummy and five quick checks before you buy.

Key takeaways

  • The International Society of Sports Nutrition concluded that "creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes" for increasing high intensity exercise capacity and lean body mass during training [1].
  • Across 22 trials in 721 adults with average ages of 57 to 70, creatine plus resistance training added 1.37 kg more lean tissue than training alone [2].
  • Creatine is close to fully absorbed. Under 1% is broken down in digestion [4]. Eaten in a food bar, it was absorbed as fully as in water [5].
  • Check the grams of creatine per gummy and count up to 3 to 5g a day. The labelled serve can be lower because Australian food labelling rules cap a labelled serve at 3g of creatine.
  • Look for a lab report you can read: the lab, the batch or lot, the date and the creatine measured per gummy.

What does creatine do for you?

Creatine helps your muscles make energy for short, hard efforts [1]. Paired with training, the benefits reach well beyond athletes. Across 22 trials in 721 adults with average ages of 57 to 70, creatine plus resistance training added 1.37 kg more lean tissue than training alone [2].

In a 2026 meta analysis of 7 trials in 608 postmenopausal women, creatine added an average of 0.37 kg of lean mass (5 trials) and 7.5 kg to leg press strength (3 trials), with gains seen when 5g a day or more was paired with resistance training [3]. Our guide to the best creatine for women covers that research in detail.

What this means for you: creatine works best alongside your training. Take it every day and keep lifting.

What are creatine gummies?

Creatine gummies are chewable gummies made with creatine, the same ingredient used in the research. Your daily dose is a number of pieces you can count. The bag lives in your gym bag or handbag.

Does creatine in a gummy work?

Yes. Creatine is close to fully absorbed: under 1% is broken down in digestion and about 99% ends up in your tissues or urine [4].

In a 2008 trial, 17 young men took creatine dissolved in water or mixed into two kinds of food bar. The total amount absorbed was the same in every format. The bars only slowed how quickly it arrived. After a week the rise in creatine inside red blood cells didn't differ between the formats [5].

What this means for you: gummies that add up to 5g of creatine monohydrate give you 5g of creatine monohydrate, the daily dose used in research.

How do you check a creatine gummy label in Australia?

Five checks cover it. You can do the first three from the back of the bag in under a minute.

1. Grams of creatine per gummy

Find the creatine per gummy on the nutrition panel, then do the maths to 5g. At 1.25g a gummy, four gummies make 5g. At 1g a gummy, five.

2. Your daily total, not the labelled serve

The research dose is 3 to 5g of creatine monohydrate a day [1][6]. The labelled serve can be lower than that because Australian food labelling rules cap a labelled serve at 3g of creatine. So count the gummies you'll take in a day and add up the creatine.

3. Creatine monohydrate on the ingredient list

Creatine monohydrate is the form with the research behind it. Reviews have found little to no evidence that newer forms work better or are safer [4][7].

Where it sits on the list matters too. Australian labels must list ingredients in descending order of ingoing weight, so the first ingredient listed is the one used in the largest amount when the food was made [8]. If creatine monohydrate comes first, it was the largest single ingredient that went into the gummy.

4. A lab report you can read

A certificate of analysis is the lab's report on what it measured. A useful one shows:

  • the name of the independent lab
  • the batch or lot number it tested
  • the report number and test date
  • the creatine measured per gummy, in grams

5. Sugar for a full daily dose

Multiply the sugar per gummy by the number of gummies you'll take in a day.

What does a real creatine lab result look like?

Here's ours, so you can see the checklist in practice. The six flavours on sale in May 2026 were sent to Eurofins, an independent accredited lab. The reports are published on our lab results page with the lot number, report number and date.

Eurofins measured 1.36 to 1.44g of creatine per gummy across those flavours. The label says 1.25g. At the measured amounts, four gummies gave 5.4 to 5.8g.

What else is in a creatine gummy?

Besides creatine, a gummy needs something to set it, something to sweeten it and something to give it flavour. Here's the back of our bag in plain English:

  • Creatine monohydrate, listed first.
  • Sweeteners: maltitol syrup, isomalt and erythritol, which keep it at zero sugar.
  • Pectin, the gelling agent that sets the gummy (no gelatine).
  • Acidity regulators: malic acid, sodium citrate and citric acid, for the tart taste.
  • Calcium lactate, a firming agent.
  • Natural flavour and natural colour from beetroot, spinach powder, spirulina or beta-carotene, depending on the flavour.
  • Stevia leaf extract, another sweetener.

What does a daily dose of creatine gummies cost?

Compare the cost of a full daily dose, not the price of the bag. Work out how many days a bag lasts at 3 to 5g a day, then divide the price by that number of days.

Cunnies creatine gummies are $64.95 for a bag of 120. At four gummies (5g) a day, a bag lasts 30 days, about $2.17 a day.

How many creatine gummies should you take a day?

Enough to reach 3 to 5g of creatine a day, every day [1]. Taken daily without loading, creatine fills your muscle stores over about three to four weeks [1]. Loading is optional: about 20g a day split into four 5g servings for 5 to 7 days fills stores faster [6].

Up to 30g a day for up to five years has been judged safe and well tolerated in healthy people [1]. As with any supplement, if you have kidney disease, are pregnant or breastfeeding, or take medication, talk to your doctor first. Our guide is creatine safe? has the detail.

How should you store creatine gummies in Australian heat?

Cunnies gummies don't melt in the heat, so a hot afternoon won't hurt them. Just don't leave the bag somewhere hot, like a car or letterbox, for days. After opening, keep the bag sealed or move the gummies to an airtight container.

About Cunnies creatine gummies

One gummy provides 1.25g of creatine monohydrate. Four gummies provide 5g, the daily dose used in research. The labelled serve on the bag is one gummy because Australian food labelling rules cap a labelled serve at 3g of creatine. Every flavour has the same 1.25g label amount. Lab tested by Eurofins. See the creatine gummies range.

FAQ

Do creatine gummies actually contain creatine? Check the lab report. It shows the creatine measured per gummy. Ours are on our lab results page.

When should I take creatine gummies? Whenever suits you. Taking creatine every day matters more than the time of day. Our guide on when to take creatine covers timing, food and rest days.

Will creatine gummies make me gain weight? A little. In a 2024 review of 143 randomised controlled trials, people taking creatine gained 0.86 kg more than people on placebo. Fat mass did not change significantly [9].

Are creatine gummies vegan? Check the ingredient list for gelatine, which isn't vegan. Ours are vegan and gluten free.

Can I take creatine gummies every day? Yes, every day, including rest days [1].

Our methodology

This article was written by the Cunnies team in November 2026. It draws on peer reviewed research on creatine monohydrate and on how creatine is absorbed from food, the Food Standards Australia New Zealand guidance on ingredient lists and our own Eurofins certificates. The price is the Cunnies retail price on 6 November 2026. Some of the researchers cited have links to supplement companies, for example authors who advise creatine manufacturers.

References

  1. Kreider RB, Kalman DS, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PubMed: https://pubmed.ncbi.nlm.nih.gov/28615996/)
  2. Chilibeck PD, Kaviani M, Candow DG, Zello GA (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213 to 226. https://doi.org/10.2147/OAJSM.S123529 (PubMed: https://pubmed.ncbi.nlm.nih.gov/29138605/)
  3. Naddafha S, Antonio J, Kreider RB, Stout JR (2026). Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 23(1), 2668435. https://doi.org/10.1080/15502783.2026.2668435 (PubMed: https://pubmed.ncbi.nlm.nih.gov/42141930/)
  4. Kreider RB, Jäger R, Purpura M (2022). Bioavailability, efficacy, safety, and regulatory status of creatine and related compounds: a critical review. Nutrients, 14(5), 1035. https://doi.org/10.3390/nu14051035 (PubMed: https://pubmed.ncbi.nlm.nih.gov/35268011/)
  5. Deldicque L, Décombaz J, Zbinden Foncea H, et al. (2008). Kinetics of creatine ingested as a food ingredient. European Journal of Applied Physiology, 102(2), 133 to 143. https://doi.org/10.1007/s00421-007-0558-9 (PubMed: https://pubmed.ncbi.nlm.nih.gov/17851680/)
  6. Antonio J, Candow DG, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w (PubMed: https://pubmed.ncbi.nlm.nih.gov/33557850/)
  7. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, 40(5), 1369 to 1383. https://doi.org/10.1007/s00726-011-0874-6 (PubMed: https://pubmed.ncbi.nlm.nih.gov/21424716/)
  8. Food Standards Australia New Zealand. Ingredient lists. https://www.foodstandards.gov.au/consumer/labelling/ingredients
  9. Pashayee-Khamene F, Heidari Z, et al. (2024). Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. Journal of the International Society of Sports Nutrition, 21(1), 2380058. https://doi.org/10.1080/15502783.2024.2380058 (PubMed: https://pubmed.ncbi.nlm.nih.gov/39042054/)

This article is general information, not medical advice. If you have a health condition, are pregnant or breastfeeding, or take medication, talk to your doctor before starting a supplement.

Back to blog