Performance ·
Is creatine vegan? Why plant-based athletes benefit most
The short answer
Yes — creatine monohydrate supplements are usually made synthetically from sarcosine and cyanamide, with no animal ingredients. Check the capsule (gelatin vs plant) and any flavorings. Because creatine in food comes from meat and fish, vegetarians and vegans tend to have lower muscle stores and may respond more.
Where creatine comes from
The body makes some creatine; diet adds more from meat and fish. Plant foods contain essentially none.
What it does
Creatine helps regenerate ATP, the energy used in short, intense efforts. It's one of the most studied sports supplements for strength and power training. Research on cognition is ongoing, with some studies suggesting more benefit for people who eat no meat.
How to take it
- 3–5 g a day, any time of day, every day.
- A loading phase isn't necessary; it just fills stores faster.
- Mix powder into water, juice or a smoothie.
Side effects
Early weight gain is water drawn into muscle. Creatine is well studied in healthy adults; people with kidney disease should consult a clinician.
Questions
- Is creatine monohydrate plant-based?
- It's synthetic rather than plant-derived, but contains no animal products.
- Do women benefit from creatine?
- Yes; studies include women and show similar benefits for training.
From the shop
This article is for general information and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.