How Creatine Benefits Vegans

Creatine has so many benefits for vegans and vegetarians that I’m shocked it’s not recommended to anyone that follows either diet.

It’s the one supplement that my vegan and vegetarian friends say helps them the most when it comes to being fit, strong, and lean. More than protein powder. More than energy drinks and vitamins. 

In this article I discuss the top 5 reasons you should consider taking creatine. 

Creatine is the best supplement for vegan athletes.

After reading I think you’ll be ready to give it a try yourself. Not just because you can quickly become 10% stronger and put on muscle. But also because it can help your health and performance in many other ways.  

Creatine’s Benefits For Vegans And Vegetarians

  1. It’ll Help You Quickly Build More Muscle

Vegan or not, taking creatine enables you to add extra pounds of lean muscle quickly. I’ve seen this happen with several people first hand. A friend from college is vegan and a pretty dedicated amatuer athlete that trains about 14 hours a week. Taking creatine helped him gain 15 pounds in less than a month. His body fat stayed under 12% which implies it was almost all muscle.

A guy I train Brazilian Jiu Jitsu with who’s also vegan tried creatine for the first time earlier this year. He gained 6 pounds in a week. Again none of it was excess body fat.

These results improved their performance in and out the gym significantly. Both of them also like the way they look and feel on creatine as opposed to without it. 

creatine monohydrate powder
100% pure, vegan creatine
  1. It’s Good For Your Brain

Muscles aren’t the only organ in our body that uses creatine. Our brains do too. Studies show that supplementing with it can help vegans and vegetarians perform better on memory tests.

While it may not be as sexy and cool as building muscle or getting faster and stronger, it’s still super important. Whether you are an elite athlete, student, stockbroker, or do anything else a sharp memory and focused attention are vitally important. 

  1. Creatine Can Make You Stronger 

Here’s another benefit that is often greater in vegans than omnivores (eat meat and plants). Research finds that non-vegan and vegetarians see their strength increase an average of 10% when they supplement with creatine.

If you’re not eating animal products you are likely to see an even greater increase in the amount of weight you can lift. You’re likely to see these results in as little as a month, sometimes sooner.

Don’t think that a 10% increase in strength isn’t much. Many guys and girls train for months, and sometimes even longer to get this much stronger. To do so in a month or less is huge. Imagine adding 20 extra pounds to the bar for any exercise. That’s a huge improvement. 

  1. You’ll Be Able To Work Out Harder, Longer

Building muscle and getting stronger are great. Being able to do more work is awesome too. Creatine helps you do this so you can improve at every workout and be certain that you’ll be able to outwork your competition. 

Within a week of taking creatine properly, you will notice that you are able to recover faster between sets of intense exercises like squats, sprints, kettlebell swings, etc. You’ll also be able to do more sets and reps with the same or heavier weights.

  1. Creatine is Great For Your Health

Taking creatine won’t just help you build a better, stronger body and mind that can think fast and sprint all day long. It can also benefit your overall health in other ways. 

This includes:

  • Improving your blood lipids (markers of the health of your heart such as cholesterol).
  • Decreasing blood sugar levels after you eat a high carb meal (i.e. less of a crash and feeling tired and cranky).
  • Promoting a healthy nervous system and brain.
  • Helping your muscles recover faster after a hard workout.
  • Boost your immune system for better overall health.
  • It may make your bones stronger when taken regularly.

Getting The Best Results From Creatine Supplements

If you’re going to take creatine, you want to make sure you get as much benefit as possible. This is easy to do. Listed below are the steps scientists, pro athletes, and everyone else who benefits from creatine follows. 

These tips are the culmination of decades of proven research and experimentation by scientists and athletes alike. us who want to be their best in and out of the gym. 

creatine monohydrate powder
Pure, vegan creatine powder
  • Take 20 grams a day in 4 evenly divided doses for the first 5-7 days.
  • Only use supplements that are 100% pure creatine monohydrate.
  • Lift weights 2 or more days a week. Focus on intensity.
  • Make sure you are eating foods that can help you become stronger.

Our own supplement Creatine Edge contains nothing but pure creatine monohydrate powder. It’s the product I use every day.

Frequently Asked Questions

Okay, Creatine Is Helpful To Vegans/Vegetarians But Is It Safe?

Yes, when taken properly creatine monohydrate is very safe to use. Numerous studies on all types of people from young to old, pro athlete to someone that’s never worked out, and so on find that it’s very safe to use. 

Even studies on athletes who’ve taken it for several years don’t experience negative side effects. 

As always, check with your physician if you have any health conditions or concerns before using creatine or any other nutritional supplement. 

Can’t I Get Creatine From My Diet?

Probably not. It’s almost non-existent in plant based foods. Studies show that If you aren’t eating any type of meat, especially red meat and pork, the levels of creatine in your blood are likely to be significantly lower than someone who does.

This means that you won’t be getting any of its benefits. 

Thankfully you can fix this by taking a creatine supplement. Studies show having ‘loading’ your muscles with creatine increases strength by 10%, muscle mass by several pounds, and significantly decreases the amount of rest required between sets of exercises. These benefits occur within 30 days. Oftentimes in as few as 5-7 days when you supplement correctly. 

Researchers also find that vegan and vegetarians who take creatine often end up with more in their muscles than meat eaters who are also supplementing. This is because you’re getting less from the foods you eat.

So, if you’re vegan and want to improve your performance in the gym, creatine can be the game changer that puts you ahead of your competition, meat eaters or not.

Below are the key benefits you can experience by filling your muscles with creatine.

One Last Question I Thought Creatine Is Made From Meat?

The creatine you take as a supplement does not come from actual meat. It’s made in a sanitary, certified safe facility. 

It’s made by combining 3 amino acids: glycine, arginine, and methionine. These are all found in the food we eat. 

Now that you know it’s 100% okay to take creatine if you’re vegan or vegetarian, let’s get on to its benefits.


Benton D., et al. The Influence of Creatine Supplementation on the Cognitive Functioning of Vegetarians and Omnivores. Br J Nutr. 2011 Apr.

Blancquaert L., et al. Changing to a Vegetarian Diet Reduces the Body Creatine Pool in Omnivorous Women, but Appears Not to Affect Carnitine and Carnosine Homeostasis: A Randomised Trial. Br J Nutr. 2018 Apr.

Burke D., et al. Effect of Creatine and Weight Training on Muscle Creatine and Performance in Vegetarians. Med Sci Sports Exerc. 2003 Nov.

Galvan E, et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. J Int Soc Sports Nutr. 2016; 13: 12.

Kaviani M., et al. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020.

Kreider R., 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.

Lukaszuk J., et al. Effect of Creatine Supplementation and a Lacto-Ovo-Vegetarian Diet on Muscle Creatine Concentration.

Int J Sport Nutr Exerc Metab. 2002 Sep.

Pereira R., et al. Can creatine supplementation form carcinogenic heterocyclic amines in humans? J Physiol. 2015 Sep 1; 593(Pt 17): 3959–3971.

Stefano Di Biase, Xiaoya Ma, Xi Wang, Jiaji Yu, Yu-Chen Wang, Drake J. Smith, Yang Zhou, Zhe Li, Yu Jeong Kim, Nicole Clarke, Angela To, Lili Yang; Creatine uptake regulates CD8 T cell antitumor immunity. J Exp Med 2 December 2019; 216 (12).

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