The ultimate recovery stack in 1 supplement: creatine 5 g + taurine 833 mg + magnesium 100 mg + potassium 250 mg (2025)

TL;DR (±40 words)

All-in-one stack you'll actually take daily: Creatine 5g (strength/work volume), Taurine 833mg (hydration & “calm focus”), Magnesium 100mg bisglycinate (relaxation/sleep), Potassium 250mg citrate (fluid balance). Splitting doses is fine, but consistency > exact timing.

Why these four together?

1) Creatine – immediate increase in gym "work"

• Increases your phosphocreatine stores → faster ATP recovery → more reps/sets and quicker progress.

• Most researched; works with daily intake. (5g/day is the sweet spot.)

2) Taurine – hydration and “calm focus”

• Osmoregulation (fluid distribution in cells) + neuromodulation → feels stably alert, without jitters.

• Interesting for heat/heavy sweating and long sessions.
  
  Also read our blog about Taurine: here

3) Magnesium (bisglycinate) – recovery & sleep

• Co-factor in >300 reactions; supports muscle and nerve function and relaxation/sleep quality.

• Bisglycinate is known for good tolerance.

4) Potassium (citrate) – fluid balance & blood pressure

• Sodium antagonist: helps with fluid balance and nerve/muscle function.

• 250mg in your gummies is a practical top-up; the main portion of ±3.5g/day remains from diet.

In short: creatine = output, taurine = hydration/focus, magnesium = relax/sleep, potassium = balance. Together, they tackle training quality and recovery—without stimulant overkill.

Dosage & timing (keep it simple)

Per 5 Beargymmies (daily dose)

• Creatine monohydrate: 5g

• Taurine: 833mg

• Magnesium (bisglycinate): 100mg

• Potassium (citrate): 250mg

When to take?

Consistency wins. Creatine works after 3–4 weeks of daily use; taurine/hydration are often noticed sooner.

Who is this useful for?

• Strength & team sports – more work volume without a complex protocol.

• Endurance/heat – hydration and less "flat" feeling later in the session.

• Busy schedule – 1 step you can maintain (sugar-free, vegan).

Common mistakes (and quick fixes)

• "I don't feel anything from creatine." → Are you taking 5g daily, for 3–4 weeks? Are you drinking enough? Progressive overload? You can read our blog about creatine, why don't I notice anything?

• Cramps/headaches in heat → continue taking taurine, sufficient sodium + water, potassium-rich meals.

• Stomach/gut issues with minerals → take gummies with meals; magnesium bisglycinate is usually well-tolerated.

Do’s & Don’ts

Do’s

• Every day 5 gummies; splitting is fine.

• In heat: plan electrolytes + potassium-rich foods.

• Caffeine? Low-to-moderate doses pre, cut-off 6–8 hours before bed.

Don’ts

• Do not combine with ACE inhibitors/ARBs/potassium-sparing diuretics or with kidney problems → consult doctor first (potassium).

• Do not stack pills/mixes without calculating what you're already getting.

• Creatine only on training days – no: daily is the whole point.

Conclusion

With 5 gummies/day, you get Creatine 5g + Taurine 833mg + Magnesium 100mg + Potassium 250mg—a complementary stack that you can daily maintain without hassle. Result: better workouts, more stable hydration, and calmer recovery.

Beargymmies performance+

👉 Beargymmies® Performance+ (sugar-free, vegan): one step a day – ready for training & recovery.

Sources (clickable, reliable)

1. Creatine – ISSN Position Stand (2017). https://doi.org/10.1186/s12970-017-0173-z

2. Taurine & endurance (Amino Acids, 2013). https://doi.org/10.1007/s00726-012-1372-1

3. Potassium – EFSA Dietary Reference Values (2016). https://doi.org/10.2903/j.efsa.2016.4592

4. Magnesium – NIH ODS factsheet (overview/dosage/safety). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

5. Potassium & blood pressure – meta-analysis (JAHA, 2020). https://doi.org/10.1161/JAHA.119.015719