Creatine in a vegan diet – what vegans need to know

In 1832, a French chemist isolated a compound from meat which he named creatine, from the Greek word "kreas", meaning meat. The history of the name alone clearly illustrates why creatine is a particularly important topic in the context of plant-based diets. It is not a component associated solely with sports supplements, as it also occurs naturally in the human body. In the case of a vegan diet, the significance of creatine stems mainly from the fact that its dietary sources are of animal origin.

1. Characteristics of creatine
2. Creatine in the diet
3. The effects and dosage of creatine
4. FAQ – Creatine in a vegan diet

Characteristics of creatine

Creatine is a small organic compound that the human body can produce itself from the amino acids: arginine, glycine and methionine. It is not a protein, vitamin or mineral, but a nitrogen-containing substance found naturally mainly in skeletal muscle. Smaller amounts of creatine are also found in other tissues, including the brain, heart and testicles, but the largest proportion of the body’s total supply is associated with muscle mass.

Creatine in the body occurs in free form and as phosphocreatine. In adults, its amount depends, among other things, on body weight, muscle mass, diet and level of physical activity. Diet can influence total creatine stores, as people who eat meat and fish obtain it additionally from food.

For vegans, this source is virtually non-existent, which is why creatine levels in the muscles may be lower than in people who regularly consume animal products. This does not necessarily indicate illness or a classic deficiency, but it represents an important nutritional difference between a plant-based diet and a mixed diet.

Creatine in the diet

Natural sources of creatine in food include meat, fish and seafood. It is usually found in highest quantities in products such as beef, pork, poultry, herring, salmon, tuna and cod, although the exact content depends on the species, cut, freshness and cooking method. Plant-based products are not a source of creatine, which is why a vegan diet does not provide it.

A similar situation applies to several other compounds associated with animal products, such as carnosine, carnitine and collagen. Carnosine and carnitine are found mainly in animal muscles, whilst collagen is a structural protein present in animal tissues, including the skin, tendons, cartilage and bones.

This is precisely why creatine is one of the supplements frequently considered in plant-based diets, particularly among those engaged in strength training, speed training, interval training or sports requiring repeated intense exertion. Creatine supplements available on the market are usually suitable for vegans, as the creatine used in supplements is most often produced synthetically rather than derived from meat.

Estimated creatine content in some sources

The effects and dosage of creatine

According to an approved health claim in the European Union, creatine enhances physical performance during successive short-duration, high-intensity exercises, provided that 3 g of creatine is consumed daily. This claim refers to a specific type of exercise, so it is best suited to activities involving sprinting, strength training, repeated short bursts of high-intensity exercise, interval training or sports in which intense bursts of activity occur repeatedly.

The standard dose used in supplementation is 3 g of creatine per day, and it is precisely this amount that is linked to the authorised health claim. In practice, creatine is most often taken regularly, every day, regardless of whether training takes place on a given day. There is no need to divide the 3 g into several doses, although it can be taken with a meal or after training, depending on what is most convenient.

"Creatine is one of the most popular dietary supplements used by athletes. It is not on the list of banned substances, and there is no convincing evidence that it is harmful to health." Łukasz Domeracki – Dietitian

The most commonly chosen form is creatine monohydrate, as it is a well-known and widely used form of this compound. For those on a vegan diet, creatine supplementation may have additional nutritional benefits, as their diet does not contain natural sources of this compound.

FAQ – Creatine in a vegan diet

Do vegans get creatine from their diet?

No. Creatine occurs naturally primarily in meat, fish and seafood. Plant-based foods are not considered a significant source of it, which is why a vegan diet provides virtually no creatine.

Can the vegan body produce creatine on its own?

Yes. The body synthesises creatine from the amino acids arginine, glycine and methionine. As a result, creatine is not an essential component of the diet; however, people who do not eat animal products may have lower creatine stores in their muscles than those on a mixed diet.

Does a lower creatine level in vegans mean a deficiency?

Not necessarily. Lower creatine stores in the muscles do not automatically equate to a deficiency or illness. However, this is one of the differences observed between a plant-based diet and a diet containing animal products.

Is creatine suitable for vegans?

Yes. Most creatine supplements available on the market contain synthetically produced creatine, rather than creatine derived from meat. In practice, this means that many products are suitable for people following a vegan diet.

Which form of creatine do vegans most commonly choose?

The most commonly used form is creatine monohydrate. This is the best-researched and most frequently used form of creatine in scientific studies.

What effects of creatine have been confirmed by the EFSA?

According to the European Union’s approved health claim, creatine enhances physical performance during successive short-duration, high-intensity exercises (e.g. sets in strength training) when 3 g of creatine is consumed daily.

Is creatine found only in muscles?

No. The majority of creatine is found in skeletal muscles, but small amounts are also present in the brain, heart and other tissues, amongst others.

Should every vegan take creatine supplements?

There is no recommendation stating that everyone on a vegan diet must take creatine supplements. The decision depends, among other things, on diet, level of physical activity and individual needs.

Do plant-based foods contain creatine?

Plant-based foods are not considered a significant source of creatine. This is precisely why the topic of creatine often comes up in the context of vegan and vegetarian diets.

Sources:

• Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020;17(9):3041. Published 2020 Apr 27. doi:10.3390/ijerph17093041
• Brosnan ME, Brosnan JT. The role of dietary creatine. Amino Acids. 2016;48(8):1785-1791. doi:10.1007/s00726-016-2188-1
• Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Published 2017 Jun 13. doi:10.1186/s12970-017-0173-z