Create Review: The Facts You Need To Know

Creating a comprehensive review of creatine supplements can be a daunting task, especially when considering the myriad of products available in the market. The challenge lies in sifting through the noise to determine which options genuinely promote health and wellness through creatine supplementation. Fortunately, trusted sources like Create Wellness aim to provide a science-backed and approachable perspective on creatine products, ensuring that consumers receive only the best guidance on supplementation.

Often, skepticism surrounds creatine monohydrate supplements, with many people questioning their safety, efficacy, and affordability. The lingering mistrust may be attributed to the stigma associated with bodybuilding or the adverse side effects linked to improper use. Consequently, the benefits of proper creatine supplementation for those living an active lifestyle might be overlooked. Create Wellness aims to change the narrative by providing reliable, cutting-edge products, such as their first-of-its-kind creatine monohydrate gummy, which offers consistent and accessible support for active individuals.

While there is a long road ahead in universalizing the understanding and acceptance of creatine supplements, this review serves as a starting point for exploring the possibilities of proper creatine monohydrate supplementation. Whether you are a beginner or a seasoned user, read on to discover the science, safety, and impact of these powerful supplements on health and wellness.

What Is Create?

Create Review

Create is a company dedicated to improving health and wellness outcomes through proper creatine supplementation. They focus on three main aspects: science, approachability, and product innovation. Their goal is to make creatine more accessible and appealing to a wider range of people, including those who don’t identify as bodybuilders or fitness enthusiasts.

The vision of Create is to have 100 million Americans regularly taking creatine by 2030. They believe that individuals who live an active lifestyle can benefit from proper creatine supplementation. However, due to factors such as stigma, unenjoyable product experiences, and lack of awareness, only around 2 million Americans currently take creatine regularly.

The story of Create began when its founders, who are not bodybuilders, spent years using and researching creatine. They were dedicated to understanding why more people didn’t benefit from this safe, effective, and affordable supplement. The desire to change public perception of creatine and make it more approachable led to the launch of Create Wellness.

As a mission-driven company, Create works tirelessly to promote creatine as a beneficial and accessible supplement for all who live an active lifestyle. They invite everyone to join them on this journey toward better health and wellness through proper creatine supplementation.


Creatine Monohydrate is a widely popular supplement known for its ability to increase muscle strength, lean muscle mass, and improve exercise performance. It is a natural compound found in the body, primarily in muscles, and is also available in some foods, such as red meat and fish. Several studies have shown that Creatine Monohydrate supplementation can be beneficial for athletes and fitness enthusiasts.

Tapioca syrup is a natural sweetener derived from the root of the cassava plant. It is often used in food products as an alternative to sugar because it has a mild taste and a smooth texture. The syrup is gluten-free, vegan, and offers a lower glycemic index compared to regular sugar, making it a popular choice for those looking to reduce their sugar intake.

Sugar is a simple carbohydrate that adds sweetness to the supplement. While sugar can provide a quick source of energy, it is essential to consume it in moderation, as excessive sugar consumption can lead to health issues such as obesity and diabetes.

Water is a vital component in the manufacturing process of the supplement. It is used to dissolve and mix the ingredients while maintaining the desired consistency of the product.

Pectin is a natural gelling agent derived from fruits such as apples and citrus fruits. It is used in various food products to provide texture and stability. In this supplement, pectin is used to create a gel-like consistency that makes it easier to consume.

Malic Acid is an organic compound found in many fruits and vegetables, such as apples and grapes. It is used in food products to add a sour taste and also acts as a preservative. Malic Acid in the supplement helps to improve the taste and extend its shelf life.

Allulose is a low-calorie sweetener that is naturally present in small amounts in some fruits and vegetables. It has a similar taste to sugar but contains only 10% of the calories. Including Allulose in the supplement formulation provides sweetness without adding significant calories.

Natural Flavor is added to the supplement to enhance its taste, which makes the product more enjoyable for consumers. Natural flavors are often derived from fruits, vegetables, and other plant sources, which provide a refreshing and appealing taste.

Natural Coloring is used in this supplement to give it an attractive appearance. These colorings are derived from various natural sources, such as fruits and vegetables, and do not contain any synthetic or artificial ingredients. Using natural coloring ensures that the supplement remains free from harmful additives while maintaining an appealing look.

Health Benefits

Creatine has a variety of health benefits for individuals who are looking to enhance their physical performance and overall well-being.

  • Increasing strength: One of the primary benefits of creatine is its ability to help users increase their muscular strength. This occurs as creatine supplies energy to muscles during periods of high-intensity activity, allowing users to perform more repetitions and lift heavier weights.
  • Building muscle: Creatine supplementation has been shown to support muscle growth by increasing the body’s production of proteins necessary for muscle development. Additionally, creatine has a cell-volumizing effect, allowing muscle cells to hold more water, further promoting growth.
  • Muscle recovery: After intense physical activity, muscles require time to recover and repair themselves in order to prevent injury and maintain optimal performance. Creatine supplementation has been found to improve muscle recovery by reducing muscle inflammation and soreness, promoting faster healing, and enhancing the body’s ability to produce proteins that repair damaged muscle tissue.
  • Improved mental acuity: Creatine is not only essential for physical performance, but it also has the potential to increase mental sharpness and cognitive function. Some studies have suggested that creatine supplementation can improve tasks that require short-term memory and critical thinking skills.

The above mentioned benefits reveal that creatine plays a crucial role in optimizing physical performance and maintaining a healthy mental state for individuals engaged in high-intensity training and sports.

Pros and Cons

Creatine monohydrate is a popular dietary supplement often used by those looking to improve athletic performance, increase muscle mass, and enhance strength. In this section, we will discuss the pros and cons of using creatine monohydrate in a neutral and knowledgeable manner.


  1. Improved Performance: Creatine has been shown to increase muscle strength and power output in high-intensity activities, such as weightlifting and sprinting.
  2. Muscle Growth: Creatine supplementation can lead to an increase in muscle mass due to its ability to increase muscle protein synthesis and cellular hydration.
  3. Enhanced Recovery: Creatine may help reduce muscle damage and inflammation, promoting faster recovery after intense exercise.
  4. Cognitive Benefits: Some studies suggest that creatine may have positive effects on cognitive function, particularly in tasks that require short-term memory and quick thinking.


  1. Weight Gain: Creatine can lead to an increase in water weight and bloating, which may be undesirable for those focused on aesthetics or competing in weight classes.
  2. Potential Kidney and Liver Issues: Although rare, there have been reports of kidney and liver damage associated with creatine use, particularly in individuals with pre-existing conditions or at high dosage levels. However, most studies suggest that creatine is safe for healthy individuals when used as directed.
  3. Non-Responder Variability: Not everyone responds to creatine supplementation in the same manner. Some individuals may not experience the performance and muscle growth benefits, which could be attributed to factors like genetics or diet.
  4. Cost and Need for Continuous Use: Creatine supplementation requires consistent use to maintain increased stores, which can become expensive over time.

In summary, creatine monohydrate offers numerous benefits for athletic performance, muscle growth, and cognitive function. However, it also presents potential downsides such as weight gain, potential kidney and liver issues, variability in individual response, and the cost for continuous use. Individuals should carefully weigh the pros and cons and consult their healthcare provider before beginning a creatine supplementation regimen.

Side Effects

Creatine monohydrate is one of the most popular and well-researched supplements for enhancing athletic performance. While generally considered safe for consumption, like any supplement, there may be potential side effects. This section will discuss some of the possible adverse reactions experienced by individuals using creatine monohydrate supplements.

One common side effect reported by users is water retention or bloating. This is due to creatine’s ability to draw water into muscle cells, which may lead to an increase in body weight and a puffy appearance. It should be noted that this side effect is often temporary and may subside after the body becomes accustomed to the supplement.

Another reported side effect is gastrointestinal discomfort. Some users may experience cramps, bloating, or diarrhea when taking creatine. To minimize these symptoms, it can be helpful to divide the daily dosage into smaller portions consumed throughout the day, or to opt for a micronized creatine supplement which may be easier on the stomach.

In rare cases, individuals with a history of kidney problems might be at risk of complications when using creatine monohydrate. As creatine is metabolized by the kidneys, users with pre-existing renal conditions should consult their healthcare provider before beginning supplementation.

Lastly, there have been anecdotal reports of muscle cramps or strains in some users while supplementing with creatine. To prevent these issues, ensure proper hydration and warm-ups before engaging in physical activities.

In conclusion, while creatine monohydrate is generally safe for most individuals, it is essential to be aware of its potential side effects. Monitoring one’s body and adjusting the dosage or supplement intake if needed can help to minimize any adverse reactions. As always, it is best to consult a healthcare professional before starting any new supplementation regimen.

How to Use?

Creatine monohydrate is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It is known for its ability to increase muscle strength, endurance, and overall performance. To make the most of this supplement, it is essential to use it correctly and consistently. Here is a guide on how to use creatine monohydrate effectively.

To experience the full benefits of proper creatine supplementation, it is recommended to take 2-3 gummies once per day, every day. Consuming creatine in gummy form is a convenient and tasty way to ensure that you are getting the right amount of creatine each day. By taking creatine consistently, you can be confident in reaping the benefits of improved strength and endurance.

It is important to note that creatine monohydrate may cause water retention, leading to initial weight gain in the form of water weight. However, this should not be a cause for concern, as it is temporary and will subside with continued use. Additionally, it is crucial to maintain proper hydration when using creatine, as it can increase the body’s demand for water. To ensure optimal performance, always stay hydrated.

In conclusion, when using creatine monohydrate, it is essential to follow the recommended dosage of 2-3 gummies per day, stay consistent with supplementation, and maintain proper hydration. By adhering to these guidelines, you can feel confident in boosting your physical performance and reaching your fitness goals.

Related Studies

In recent years, there has been a significant amount of research conducted on the benefits and uses of Creatine Monohydrate. Many studies have focused on understanding the effects of this supplement on athletic performance, muscle strength, and overall health.

One area of research has explored the impact of Creatine Monohydrate on exercise performance. It has been shown to increase strength and muscle mass, leading to improved performance in high-intensity activities such as weightlifting and sprinting. This is mainly attributed to the supplement’s ability to replenish adenosine triphosphate (ATP) levels, which is the primary source of energy for muscles during intense physical activities.

Another focus of research has been the potential cognitive benefits of Creatine Monohydrate. Studies have demonstrated that supplementation may enhance cognitive function, particularly in tasks requiring short-term memory and quick decision-making. This suggests that the benefits of Creatine Monohydrate are not limited to athletic performance but may also extend to cognitive performance.

Moreover, studies have examined the effects of Creatine Monohydrate on aging populations. Research findings indicate that supplementation can contribute to maintaining muscle mass and function in older adults, which is crucial for healthy aging and improving overall quality of life. This supports the idea that Creatine Monohydrate may have benefits beyond enhancing athletic performance.

Lastly, some research has investigated the potential therapeutic uses of Creatine Monohydrate in certain medical conditions. For instance, evidence suggests that supplementation may help with symptoms of neuromuscular disorders and improve muscle strength in patients with conditions such as muscular dystrophy and amyotrophic lateral sclerosis (ALS).

In conclusion, the body of research surrounding Creatine Monohydrate is vast and diverse, highlighting its potential benefits in various aspects of health and performance. From athletics to cognitive function, aging, and even medical applications, Creatine Monohydrate continues to be a popular and well-researched supplement in various fields.

Customer Review

Creatine Monohydrate is a popular supplement among fitness enthusiasts and athletes. In this section, we will discuss some of the customer reviews about Creatine Monohydrate, including both positive and negative experiences.

Many Amazon customers appreciate the taste of the Create Wellness Creatinine Monohydrate Supplement, describing the gummies as flavorful. A common workaround for the issue of the gummies melting during shipping was refrigeration, which some found restored the product’s desired consistency. There was also a general preference for the gummy format, with several users highlighting its superiority to traditional creatine powders. Additionally, several users were pleased with the quick and efficient delivery when purchasing the product.

However, the product also garnered a fair amount of criticism. A significant number of users expressed discontent with the texture and consistency. These gummies were frequently described as extremely soft and immersed in a slime-like substance, which didn’t align with the expectations set by the product’s marketing photos. 

Consequently, many found it challenging to handle the gummies without making use of utensils. Packaging woes were common, with several users lamenting the bag’s inadequate seal that led to spillage and messes. The melting of the gummies during transit was a recurrent theme, resulting in users receiving a product that deviated from their expectations.

 A few users were also perturbed by the product’s chemical odor and its gritty consistency. Concerns were occasionally voiced about the gummies containing sugar, even if the quantities were minimal. The absence of a return policy for the product on Amazon was another sticking point for some buyers.

What Do Experts Say?

Creatine Monohydrate is a popular supplement commonly used among athletes and fitness enthusiasts to increase strength, muscle mass, and exercise performance. Experts in the field of sports nutrition generally consider it to be a safe and effective supplement.

One of the key benefits of Creatine Monohydrate, as identified by experts, is its ability to increase the body’s energy production during high-intensity exercise. This can result in improved performance, increased strength, and enhanced endurance. Moreover, research has shown that it can help promote muscle growth by increasing muscle protein synthesis and reducing muscle breakdown.

However, experts also note that there are certain situations in which creatine supplementation may not be beneficial or could potentially be harmful. For instance, individuals with pre-existing kidney or liver problems should consult with a healthcare professional before taking creatine, as it may exacerbate their condition. Additionally, some people may experience gastrointestinal issues, such as bloating or cramping, as a result of creatine supplementation.

When it comes to identifying the best form of creatine, most experts agree that Creatine Monohydrate is the most extensively researched and proven to be effective. It’s important to choose a high-quality product, as some cheaper versions may contain impurities or additives that could reduce the effectiveness or cause adverse reactions.

In summary, experts believe that Creatine Monohydrate can be beneficial for enhancing athletic performance, increasing strength, and promoting muscle growth, especially when used as part of a well-rounded fitness and nutrition program. However, it’s essential to be aware of potential risks and consult with a healthcare professional if necessary.

Who Is It Good For?

Creatine Monohydrate is a popular supplement in the fitness and bodybuilding world, known for its potential to enhance athletic performance and muscle strength. It is suitable for a variety of athletes and individuals who can benefit from its effects.

One key group that can benefit from Creatine Monohydrate is strength and power athletes. These include bodybuilders, powerlifters, and weightlifters who engage in high-intensity, short-duration exercises. Creatine Monohydrate can help increase muscle energy reserves, allowing these individuals to lift heavier weights, complete more sets, and ultimately promote muscle growth.

Another group that may find Creatine Monohydrate beneficial is endurance athletes, such as marathon runners, cyclists, and triathletes. Although the primary focus for these athletes is not muscle gain, Creatine Monohydrate can still improve their endurance and reduce fatigue caused by the breakdown of energy sources.

Recreational athletes and fitness enthusiasts can also benefit from Creatine Monohydrate supplementation. Those who participate in activities such as Crossfit, HIIT workouts, or team sports may find an increased capacity to perform better, longer, and at higher intensities.

Finally, individuals in the process of aging or who struggle with mobility and strength can benefit from Creatine Monohydrate as well. Some research indicates that this supplement can help enhance muscle function and physical performance, making everyday tasks easier and improving overall quality of life.

In summary, Creatine Monohydrate is a versatile supplement that can be beneficial for a wide range of individuals, including strength and power athletes, endurance athletes, recreational fitness enthusiasts, and those seeking to improve their overall physical performance.

Who Should Avoid It?

Creatine monohydrate is a popular supplement among athletes as it helps improve physical performance, especially in high-intensity or brief-duration exercises. However, there are specific groups of people who should be cautious when considering the use of this supplement.

Individuals with pre-existing kidney or liver problems should avoid using creatine monohydrate. Creatine is processed by the kidneys, and over time, excessive intake may lead to kidney dysfunction. Although rare, instances of kidney issues have been linked to creatine usage, especially when consumed in excessive amounts. Liver disease patients should also consult their physician before using creatine, as it may worsen their condition.

Pregnant and breastfeeding women should abstain from creatine supplementation. Due to limited research on creatine’s impact on pregnant or nursing women, it’s best to err on the side of caution and avoid use during these periods.

People who are prone to dehydration should be cautious when using creatine. Adequate hydration is essential when using creatine monohydrate, as it may cause water retention and lead to muscle cramps or gastrointestinal issues. Increasing water intake generally helps alleviate these issues; however, if an individual has difficulty staying hydrated, they should avoid supplemental creatine to prevent further complications.

Lastly, individuals taking certain medications or with specific medical conditions that may interact negatively with creatine should consult their healthcare provider before supplementing. Some medications can cause the accumulation of creatine, leading to potential complications. Professionals may recommend an alternative supplement or adjust the medication dosage to accommodate for creatine intake.

In conclusion, while creatine monohydrate can be an effective supplement for many athletes and fitness enthusiasts, certain individuals should avoid its use due to medical conditions or other risk factors. A healthcare provider’s advice is invaluable for those concerned about the safety of creatine supplementation, ensuring that the benefits outweigh any potential risks.

Natural Alternatives

Creatine monohydrate is a popular supplement known for its effectiveness in enhancing athletic performance, muscle strength, and lean body mass. However, some individuals may seek natural alternatives to this synthetic compound. Considering this, there are several options available for those who prefer a more natural approach to muscle growth and strength gains.

Natural food sources

One natural alternative to creatine monohydrate comes in the form of food sources rich in creatine, such as lean red meat, fish, and poultry. Consuming these protein-rich foods can provide the body with the necessary creatine, although not as concentrated as in supplement form. Increasing the intake of these foods in one’s diet can help to improve athletic performance and muscle growth over time. For example, wild-caught salmon is an excellent source of creatine and offers additional benefits like high-quality protein and healthy omega-3 fatty acids.

Beetroot juice

Another option to consider for a natural replacement for Creatine Monohydrate is beetroot juice. Beetroot juice has been found to improve athletic performance due to its high nitrate content, which is converted into nitric oxide in the body. Nitric oxide helps to expand blood vessels, improving blood flow to the muscles and increasing oxygen delivery. As a result, this alternative can aid in muscle building and overall exercise performance. Including an appropriate amount of beetroot juice in your daily diet can provide these benefits and offer a more natural alternative to improving athletic performance.

In conclusion, incorporating natural alternatives like creatine-rich foods, beetroot juice, and beta-alanine supplements in one’s daily routine can help support athletic performance, strength, and muscle growth while avoiding synthetic substances. Although the results may not be as drastic as those offered by creatine monohydrate supplementation, these natural alternatives can still contribute positively to one’s overall fitness goals.

Cost and Where to Buy?

Creatine Monohydrate Gummies are a convenient and tasty way to supplement one’s fitness regimen. They come in a delicious orange flavor and are available in different sizes to fit various needs. The gummies can be purchased as a one-time option or through a subscription service for added benefits.

For the one-time purchase, customers can choose between three different sizes. The 1-month supply includes 90 gummies and comes at a cost of $60. The 2-month supply offers 180 gummies for an extended period, while the 3-month option has 270 gummies for those seeking a longer commitment.

The subscription service offers a 14.3% discount on the purchase, bringing the cost down to $60 from the original price of $70. Subscribers also benefit from free shipping and returns, discounted pricing on future orders, and VIP “Surprise & Delight” perks. Moreover, the flexibility to pause or cancel the subscription anytime makes it a stress-free choice for customers.

In summary, Creatine Monohydrate Gummies can be bought as either a one-time purchase or through a subscription service, with varying costs and perks. Regardless of the option selected, customers can enjoy the convenience and taste of these orange-flavored gummies to support their fitness goals.

Is It Worth It?

When considering the incorporation of Creatine Monohydrate into one’s fitness regimen, it’s crucial to understand the potential benefits and drawbacks of this popular supplement. Creatine Monohydrate is a widely used supplement known for its ability to increase muscle strength, improve exercise performance, and promote muscle growth.

One of the main reasons people turn to Creatine Monohydrate is due to its ability to rapidly produce energy during high-intensity workouts. This helps individuals perform better in activities such as weight lifting, sprinting, and other intense exercises. By increasing the availability of creatine phosphate in the muscles, the supplement aids in energy production, ultimately improving overall performance.

In addition to its performance-enhancing effects, Creatine Monohydrate has been shown to promote muscle growth. Through increased water content in the muscles and stimulation of protein synthesis, this supplement can lead to noticeable muscle gains over time. Moreover, scientific studies have demonstrated that Creatine Monohydrate can effectively reduce the muscle damage and inflammation that often result from intense exercise, meaning it may also help with recovery.

While Creatine Monohydrate boasts an array of benefits, it’s important to consider potential drawbacks as well. Some individuals can experience minor side effects, such as bloating and stomach discomfort. Additionally, while the majority of people respond positively to Creatine Monohydrate supplementation, a small percentage of users might not see significant improvements in performance or muscle growth. It is worth noting, however, that for most people, the benefits of incorporating Creatine Monohydrate into their fitness routine far outweigh the potential drawbacks.

In conclusion, Creatine Monohydrate can be a valuable addition to one’s fitness regimen, particularly for those engaged in high-intensity training and seeking to improve performance and muscle growth. As with any supplementation, it is essential to discuss specific needs and concerns with a qualified healthcare professional before making any significant changes to one’s diet or training program.


Creatine Monohydrate is a popular supplement known for its benefits in enhancing athletic performance, muscle strength, and overall physical capabilities. This naturally occurring compound has been widely researched and acknowledged for its safety and effectiveness in providing the desired results, especially in high-intensity activities.

Consistent intake of Creatine Monohydrate can lead to increased muscle creatine stores, enabling individuals to engage in rigorous exercises and recover more quickly from physical exertion. Moreover, it may also play a vital role in promoting muscle growth and reducing the risk of injury among athletes and fitness enthusiasts.

While Creatine Monohydrate has a significant impact on physical performance, it is important for users to follow the recommended dosages and consider any potential side effects. Combining the supplement with a well-balanced diet and proper exercise regimen will maximize its benefits and help achieve optimal results.

In conclusion, Creatine Monohydrate has established itself as a reliable and effective supplement for those looking to improve their physical abilities and overall health. Its consistent use in conjunction with a healthy lifestyle can lead to significant gains in performance, muscle strength, and physical endurance.


Is Creatine safe?

Yes, creatine is generally considered safe when taken in appropriate doses. Creatine monohydrate has been widely researched and is deemed safe for most individuals. However, it is important to speak with your healthcare provider before beginning any supplement regimen, especially if you have pre-existing medical conditions.

When will I see results from taking creatine?

Results from taking creatine monohydrate can vary between individuals, depending on factors such as diet, exercise regimen, and individual response. Typically, it can take a few weeks for creatine to fully saturate the muscles, at which point users may begin to notice improved performance in high-intensity activities.

Is creatine a good daily supplement?

Creatine can be a beneficial daily supplement for individuals looking to improve strength and performance in high-intensity activities where short bursts of energy are required. It has also been shown to support muscle growth and recovery. As with any supplement, it is essential to consider your personal goals, needs, and overall lifestyle when deciding whether creatine is suitable for you.

Is it safe to take creatine monohydrate every day?

Taking creatine monohydrate every day is generally considered safe for most individuals when taken in recommended doses. However, it is crucial to follow the recommended dosage guidelines and consult a healthcare professional to ensure daily supplementation aligns with your personal health goals and needs.


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