Vegan Creatine Supplementation – A Simple Guide


A simple guide to vegan creatine supplementation.

Key Points

  • Creatine supplementation is not essential for vegans. However, it may significantly improve your workout or athletic performance.
  • Creatine is vegan.
  • Creatine is extremely safe.
  • Helps build muscle, repair muscle quicker, increase muscle fiber growth and reduces protein breakdown.
  • It may help with some neurological diseases, improve brain/spinal injuries, improve brain cognitive function and improve memory in the elderly.
  • Buy a powder, not a pill (most likely made from gelatin)
  • Complete ‘loading phase’ (explained below) and incorporate 5g into smoothies or breakfast oats each day for maximum results.

What is creatine?

Creatine is a substance found naturally found within your body, more specifically your muscle cells. It is mostly used for energy and it kicks in when the body needs it. This is mostly during exercise.

Studies have shown creatine also can help in the prevention of some neurological diseases, diabetes and can even improve cognitive brain function.

Where does it come from?

Creatine is naturally produced by the body but you can also find creatine in meat, eggs and fish. What does this mean for vegans then?

It means we tend to have lower levels of creatine than your average omnivore. However, this doesn’t mean you are at a disadvantage in everyday life. The body produces enough creatine for adequate levels of energy and brain function.

Vegan Creatine Myths

Creatine comes from animal products so vegans need to supplement

Whilst you can get creatine through the consumption of animal foods, the body naturally produces creatine in the body. It’s not one of ‘many vegan supplements you need’ as touted by some people.

Creatine isn’t vegan friendly

Creatine is almost always vegan-friendly. Do watch out for the creatine capsules as they are often made with gelatin. Synthetic creatine powder is made from sarcosine (salts) and cyanamide, thus vegan safe.

Creatine supplements aren’t safe

Creatine is actually the most tested and safety approved performance supplement on the planet. There is no evidence to suggest it is dangerous…because it’s not.

Exercise & Performance Benefits

If you are working out a lot, you want to build muscle or are competing athletically then you should definitely consider supplementing creatine.

Creatine is the most tested performance supplement on the planet and has been proven safe and beneficial time and time again. Benefits for those who do supplement include:

In fact, in a review of all the most popular performance supplements, creatine was named the best for adding muscle mass.

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If you are not working out regularly, trying to build muscle or competing athletically there is no reason a vegan needs to supplement creatine.


Benefits beyond muscle

Whilst creatine is mostly used for energy and building muscle purposes there are studies that show benefits to creatine supplementation that go beyond exercise and performance.

Whilst 95% of creatine is stored in your muscles, 5% is stored in your brain. Some studies suggest that creatine can improve a number of neurological diseases such as Alzheimer’s, Parkinson’s and Huntington’s disease. Some studies even suggest that supplementation could help improve brain and spinal cord injuries.

Studies in the elderly suggest creatine supplementation could improve memory and brain function.

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Recommended Creatine Supplements

Here is a list of the best recommended creatine supplements out there. If you don’t choose one of these listed and you decide to buy a capsule version, make sure the capsules are not made with gelatin!!

Click links to buy the product via Amazon. All the products listed I either currently use or have used. I am affiliated and earn some money from your purchase with Amazon. Boy’s gotta eat!

Optimum Nutrition Powder

I personally use this powder and highly recommend it. I have felt the difference in energy and muscle build since starting with it 3 months ago.

Bulk Supplements

One of the highest rated creatine powders on the planet. 99.99% pure micronized creatine monohydrate. Also non-GMO.

No Bull

The same quality as above but with a ‘lifetime warranty’ and ‘results or money back’ guarantee. you can’t argue with that!

How much do I take?

You should always follow the instructions provided. The rule of thumb for creatine powder is to start with a ‘loading phase’ which is 20g per day for 5-7 days (4 separate servings throughout each day). The loading phase leads to a rapid increase in stores of creatine in the muscles. Thereafter, you should take 5g per day from then on for best results.

If you don’t fancy the ‘loading phase’ then just take 5g a day but it may take a month for your muscles to receive the maximum creatine stores.

The best way to take your creatine powder is to incorporate it into your daily smoothie or add to oats. Creatine has no taste so does not affect the flavour. Make sure you stay hydrated whilst taking creatine.

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The easiest way to take creatine is to simply pop it in your protein shake each day

Personally, I’m on a mission to build muscle and get lean at the moment. I can feel the difference with it and without it (listen to your body). I’ve noticed an increase in energy, ability to work harder during my workouts and I’m building muscle better than ever.

You must be committed to your workouts too. Consistency, hard work and self-discipline are the true creators of bigger muscles and better fitness.

 Bottom Line

  • Creatine supplementation is not essential for vegans. However, it may significantly improve your workout or athletic performance.
  • Creatine is vegan.
  • Creatine is extremely safe.
  • Helps build muscle, repair muscle quicker, increase muscle fiber growth and reduces protein breakdown.
  • It may help with some neurological diseases, improve brain/spinal injuries, improve brain cognitive function and improve memory in the elderly.
  • Buy a powder, not a pill (most likely made from gelatin)
  • Complete ‘loading phase’ (explained below) and incorporate 5g into smoothies or breakfast oats each day for maximum results.

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