The tub or your trainer says: load 20 g a day for the first week. That's four scoops, timed around your meals. Here's what the research shows: 3 g a day gets your muscle creatine to a level similar to a loading week, just gradually, over about 4 weeks.* So skip the loading week. Two gummies a day, 3,000 mg creatine monohydrate, paired with your strength training.*
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
No. A 2021 research review concluded that you do not have to load creatine. In a classic study, 3 g a day raised muscle creatine as much as a 20 g loading week, just more gradually, over 28 days. Two gummies give you that 3 g, every day.*
Yes: 3,000 mg of creatine monohydrate per 2-gummy serving, as stated on the label. 3 g a day is also the amount behind Europe's food safety authority's opinion on creatine with strength training. Every batch also gets a Certificate of Analysis from our manufacturer's lab.
Then it's on us. Tell us by day 90 and you get every dollar back. On subscribe & save you can skip or cancel anytime.
20 g a day for the first week, four scoops. I skipped it and just took two gummies every morning before my squats. My lifts feel stronger, and it's the easiest part of my day.
My trainer told me to load for a week. Four scoops spread through the day wasn't happening. Two gummies with breakfast was.
I loaded like the label said and burned through it. Now it's two gummies after my lifts, every day, and a new jar every 4 weeks.
I read that 3 g a day fills your muscle creatine over about a month instead of a week. I'd rather be patient than do 20 g days. Two a day with my lifting, and my sets feel stronger.
You finally bought creatine. Then the tub, your trainer or the forums said: load 20 g a day for the first week. Four scoops, timed around your meals. And nobody can agree whether you even need to.
Here's what changes.
"The tub said 20 g a day for a week. I skipped it, took two gummies every morning, and never looked back."
No loading schedule, no scoops to time around meals. Keep the jar where you'll see it.
Two findings worth knowing before you start.
In a classic study of 31 men, six days of loading at 20 g a day raised muscle creatine by about 20%. Men taking 3 g a day reached a similar 20% rise, more gradually, over 28 days. That's 2 Vitasy gummies a day.
Read the study ↗An international team of creatine researchers, with over 200 published creatine papers between them, reviewed the evidence and concluded you don't need a loading phase. Their advice: 3 to 5 g a day for at least 4 weeks to reach similar muscle creatine levels. Two Vitasy gummies give you 3 g.
Read the review ↗
"New lifters ask me about the loading week all the time. My answer: you don't have to load. 3 g every day fills your creatine stores, just over about a month instead of a week. Pair it with your strength training to get more from every session*, and pick a form you won't skip."
Jar one builds up your muscle creatine stores.* Jars two and three keep them topped up while you train. That's 90 days: 2 gummies a day, strength training at least 3 times a week. Love the routine? Keep it. Not for you? Tell us by day 90 and get every dollar back.
No. Loading (about 20 g a day for 5 to 7 days) is the fastest way to raise muscle creatine, but it isn't required. In a classic 1996 study, 3 g a day reached a similar rise in muscle creatine over 28 days, and a 2021 research review concluded that you do not have to load creatine. The trade-off is time: without loading, your stores build up over about 4 weeks.
Yes, at first. Loading fills your muscle creatine stores in about a week; 3 g a day gets there gradually, over about 4 weeks (ISSN position stand, 2017). The 2021 review calls the no-loading approach a good fit if you plan to take creatine for longer than a month. Planning to stay with it? Then you can skip the loading week and just start with 2 gummies a day.
Creatine builds up over weeks, not hours. At 3 g a day without loading, your muscle creatine stores fill gradually over about 4 weeks, and the strength research ran for weeks to months alongside training. Give it the full 90 days with your strength training. Everyone is different, and we don't promise a timeline.
2 gummies a day, as directed on your jar, with or without food. Take them on training days and rest days, at a time you'll remember. No loading phase and no cycling off. Already did a loading week? Just carry on with 2 gummies a day.
Subscribe. Without a loading week, jar one is the build-up: at 3 g a day your muscle creatine stores fill gradually over about 4 weeks, and if you stop, they drift back to where they started within about 4 to 6 weeks. 90 days is three jars, about $0.93 a day. On subscribe & save you pay $27.99 a jar instead of $34.99 (20% off), a new jar ships every 4 weeks with free shipping, and you can skip or cancel anytime. And if it's not for you, tell us by day 90 and get every dollar back.
To get the most from it, yes. The research on creatine and muscle strength is in people who do regular strength training, at least 3 times a week. Bands, bodyweight moves and dumbbells count when they're challenging.
Most of those stories come from loading. A 2021 research review found a loading week typically adds 1 to 3 kg (about 2 to 7 lb), mostly water, and advises keeping single servings at 10 g or less, because more at once may upset the stomach. Your serving here is 3 g. Even without loading, some people notice a little bloating or water weight early on; that water sits inside the muscle, not as fat. The sugar alcohols in the gummies can cause gas or loose stools in some people, so start with them at a meal.
Yes. Every production batch gets a Certificate of Analysis from our manufacturer's lab. Open the one for batch 2026-10-04: Certificate of Analysis (PDF).
Xylitol and maltitol, two sugar alcohols, and every ingredient is on the label. Sugar alcohols can cause gas or loose stools in some people. Keep the jar away from children and pets: xylitol is toxic to dogs.
In healthy adults, research at recommended doses hasn't shown harm to kidney function. Creatine can raise creatinine on a routine blood test, so tell your doctor you take it. If you have kidney disease, don't use it without your doctor's OK.
It's for adults. If you're pregnant, breastfeeding, have kidney disease or take medication, talk to your doctor first.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary.
For adults 18 and over. Keep out of reach of children and pets (contains xylitol, which is toxic to dogs). If you are pregnant, breastfeeding, have kidney disease or take medication, consult your doctor before use. Sugar alcohols may cause digestive discomfort in some people.
Sources (checked Oct 21, 2026): Search interest: Google Keyword Planner, U.S., average monthly searches over the last 12 months (pulled Oct 21, 2026), "creatine loading phase" (including "creatine loading period") and "how long does creatine take to work". Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol 1996;81(1):232–7 (31 men; 20 g a day for 6 days or 3 g a day for 28 days; muscle creatine back to baseline about 30 days after stopping). Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr 2021;18:13 (a team of researchers with over 200 published creatine papers; loading definition of 20–25 g a day for 5–7 days in four to five servings; 3–5 g a day for at least 4 weeks; 1–3 kg body mass during loading; servings above 10 g and stomach upset). Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017;14:18 (3 g a day for 28 days; stores rise over 3–4 weeks; 4–6 weeks back to baseline). EFSA NDA Panel. Creatine in combination with resistance training and improvement in muscle strength. EFSA Journal 2016;14(2):4400. Strength research ran for weeks to months alongside training: Chilibeck PD et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med 2017;8:213–226 (trials of 7 to 52 weeks). Gummies needed to load: our own math from the supplier label (1.5 g of creatine per gummy; 20 g a day is about 13 gummies; a 60-gummy jar would last about 4.5 days). Gummies per serving at brands we checked (as published, checked Oct 2, 2026): Create 3–4 (1.5 g each), Legion 4 (5 g), Swoly 5 (4 g), Myprotein 6–7 (5 g) (Keatley MNT, FitnessVolt, Garage Gym Reviews, Myprotein review page). Create, Legion, Swoly and Myprotein are trademarks of their owners; Vitasy is not affiliated. These sources are about creatine monohydrate in general, not studies of Vitasy; the studies used creatine powder. Vitasy amounts are per supplier label; the Certificate of Analysis is issued for each production batch by our manufacturer's lab. Reviews, quotes and the coach's take are illustrative and do not represent real customers.
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Creatine Gummies| Description |
| Price |
| Vendor |
| Type |
| Product variants |
| No loading phase creatine gummies with 3,000 mg creatine monohydrate per serving of 2 gummies. Skip the 20 g-a-day loading week and the four scoops: just take 2 gummies once a day, every day, from day one. In a classic 1996 study, 3 g of creatine a day raised muscle creatine about as much as a loading week, more gradually, over 28 days.* That's the daily amount in every serving. Pair it with strength training at least 3 times a week to get more from every lift.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. | Regular price
$34.99
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Regular price
| Vitasy Supplements | Supplements > Gummies > Muscle Builders |
No loading phase creatine gummies with 3,000 mg creatine monohydrate per serving of 2 gummies. Skip the 20 g-a-day loading week and the four scoops: just take 2 gummies once a day, every day, from day one.
In a classic 1996 study, 3 g of creatine a day raised muscle creatine about as much as a loading week, more gradually, over 28 days.* That's the daily amount in every serving. Pair it with strength training at least 3 times a week to get more from every lift.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
