The importance of Creatine supplementation for Vegans

Creatine monohydrate is the most researched supplement on the market, renowned as one of the most effective ergogenic aids for athletes. It’s celebrated for its ability to enhance high-intensity exercise performance, increase lean muscle mass, and boost strength (1). While the body naturally produces creatine, it only meets about half of our daily requirements. The rest comes from dietary sources, which poses a challenge for those following plant-based diets (2).

For vegans and vegetarians, creatine supplementation is especially important. Since creatine is only found in foods of animal origin like meat and fish, plant-based eaters miss out on this critical nutrient unless they supplement. Here's everything you need to know about creatine, its benefits for vegans, and how it’s made. 

Creatine for Vegans: What Does the Research Say?

Studies have shown that vegans and vegetarians typically have lower baseline levels of muscle creatine compared to omnivores. This makes them excellent responders to creatine supplementation. 

One study investigating creatine’s effects on vegetarians found that supplementing with creatine significantly increased levels of total creatine, free creatine, and phosphocreatine in muscles, as well as in plasma and red blood cells. These levels even surpassed those found in omnivores who consumed creatine (3).

The benefits weren’t just physiological. Vegans supplementing creatine saw improvements in:

• Muscle Mass and Strength: Increased lean tissue mass and muscular strength.
• Endurance and Power Output: Higher muscular endurance and better Wingate mean power output.
• Brain Function: Enhanced cognitive performance.

Why Do Vegans Respond Better?

Omnivores typically maintain higher baseline creatine levels due to their dietary intake of creatine-rich foods like meat and fish. In contrast, vegans and vegetarians rely solely on the body’s ability to synthesise creatine, which leads to naturally lower levels (3). When supplemented, these lower initial levels allow vegans to experience a more pronounced increase in muscle creatine stores, leading to enhanced performance outcomes (4).

Is Creatine Vegan?

Yes, creatine is vegan. Despite its association with animal-based foods, creatine supplements are made in a lab through a completely animal-free process. The two primary ingredients used are:

1. Sodium Sarcosinate: A compound similar to salt but with a slightly sweet taste.
2. Cyanamide: An organic compound used in a variety of industrial and nutritional applications.

These ingredients are combined under heat and pressure in a controlled reaction vessel to produce liquid creatine. The liquid is then purified, dried, and milled into a fine powder that dissolves easily in water (5). The entire process is free of animal products, making creatine supplementation a 100% vegan-friendly choice.

The Bottom Line

Creatine supplementation is a must for vegans and vegetarians looking to enhance their athletic performance, improve cognitive function, and support muscle health (3). It’s scientifically backed, ethically produced, and highly effective for filling the nutritional gaps of a plant-based diet. If you're a vegan or vegetarian looking to maximise your performance and bridge the gap in creatine intake, Elevate’s vegan creatine gummies are the perfect solution. Designed with a pectin base, our gummies are not only 100% plant-based but also a convenient and tasty way to support muscle growth, endurance, and overall training performance. Further, at Elevate, we are committed to delivering a premium product, manufactured in a US FDA-registered and GMP-certified facility. Additionally, we’ve partnered with a NATA-accredited Australian laboratory to rigorously test our products, ensuring transparency and quality. Consumers can access our test results publicly on our website here.

1. Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161–176. https://pmc.ncbi.nlm.nih.gov/articles/PMC2048496/#:~:text=At%20present%2C%20creatine%20monohydrate%20is,increase%20high%2Dintensity%20exercise%20capacity.

2. Creatine for Health. (n.d.). Why creatine supplementation is important for vegans. Retrieved from https://creatineforhealth.com/creatine-supplementation-important-for-vegans/

3. Antonio, J., & Ciccone, V. (2020). The effects of pre- versus post-exercise supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 17(1), 1-7. https://pmc.ncbi.nlm.nih.gov/articles/PMC7246861/#:~:text=It%20should%20be%20noted%20that,therefore%20%E2%80%9Cvegan%2Dfriendly%E2%80%9D.

4. Bulk Nutrients. (n.d.). The benefits of creatine for vegans. Retrieved from https://www.bulknutrients.com.au/blog/plant-based/the-benefits-of-creatine-for-vegans

5. https://www.meatfreefitness.co.uk/vegan-nutrition-information/should-i-use-creatine