Creatine is a popular nutrition supplement many may have heard of, and for good reason! Our bodies naturally make creatine, which helps us transfer energy to our muscles and other cells, but there are many foods with creatine in them.
You can find creatine in most animal-based products; however, vegans have options too!
And, I know what you might be asking, isn’t creatine just for athletes? The answer- No! Not only can creatine help build more muscle mass over time, it may be beneficial for more, like our brain health.
In this post, I’ll highlight the benefits of creatine, how I as a registered dietitian, identify good sources, and when to know when supplementation may be right for you.
What is Creatine?
Creatine is a naturally occurring compound within our bodies. It is made from three essential amino acids (the main building blocks of proteins): arginine, glycine, and methionine.
These three essential amino acids are combined in our livers, kidneys, and pancreas to produce roughly half of our body’s daily creatine needs. The other half we get through diet or supplementation.
Creatine from our diets follows a similar path to the creatine created in our bodies. After being processed, it travels via the bloodstream primarily to our skeletal muscles for their use throughout the day.
Creatine’s main job is to help create a stream of energy into our muscles that helps them flex or contract.
It is also used in other parts of our bodies, like the heart, brain, and other tissues. Studies suggest that creatine supplementation may improve short term memory and reasoning skills for healthy individuals.
Why Creatine Matters for Plant-Based Eaters
Vegans and vegetarians often have reduced creatine stores because they lack as many creatine-rich sources in their diet.
In a session I attended at our annual Arizona Academy of Nutrition and Dietetics Conference, I discovered that studies show vegans have up to 20% lower creatine levels than omnivores.
Vegans who are also women may benefit from creatine supplementation to alleviate fatigue and brain fog, especially during menstruation.
Vegan Sources of Creatine
While our bodies naturally produce creatine, as vegans you can really only boost your intake in two ways:
Through Food/ Fortified Foods with Creatine
Vegans can increase their body’s ability to make creatine through specific plant based foods that have good amounts of the individual amino acids that help make creatine: arginine, glycine, and methionine.
Plant-based sources of these precursors include:
- Soybeans, tofu, tempeh
- Seitan
- Beans, peas, and lentils
- Quinoa
- Whole grains with oats, wheat, barley, or rye
- Nuts and seeds
- Plant-based milks high in protein like soy or pea.
Some plant-based protein sources often have different levels of amino acids than others.
Peanuts, for example, are often high in arginine but can be lower in methionine and can sometimes be referred to as “incomplete” proteins. Eating plant proteins higher in methionine, like cashews during the day can help vegans maintain adequate intakes of all essential amino acids in a 24-hour period.
Complete proteins are often referred to as proteins that contain all 9 essential amino acids that reach adequate standards for human nutrition. Plant proteins that meet these guidelines include soy products like edamame, tempeh, and tofu, and quinoa.
Research shows that vegans don’t need to combine proteins at each meal as long as they eat all essential amino acids throughout the day.
Through Supplements
Supplementation can be an easy way to increase your body’s creatine levels. Because creatine is such a popular supplement, it can be found in a number of powders, tablets, pills, liquids, or bars to suit your taste preferences.
Studies indicate creatine supplementation is generally safe for most people; however, you should always speak with a healthcare provider before trying new supplements or diet regimens.
Who Should Consider a Creatine Supplement?
You may benefit from creatine supplements if you are a(an):
- New Vegan
- Athlete
- Adults
- Not currently pregnant or breastfeeding
Individuals who have impairments to their liver or kidneys, are diabetic, or are pregnant or breastfeeding may need to speak more in depth with their healthcare providers to help determine their safety risks.
Benefits of Creatine?
There are numerous documented benefits of creatine, including those derived from foods that have creatine and from creatine supplementation. Most studies use some type of creatine supplementation. Here are some of the top benefits.
- Lean muscle mass over time
- Improved athletic performance
- Better recovery
- Increases cognitive function for older adults
- Reduce dehydration
- Reduce muscle cramps
- Glucose management
How to Take Creatine?
Our bodies make about 1gram a day of creatine, which means we need to eat about 1 gram a day through diet or supplementation. Most studies currently recommend taking 3-5g of creatine a day.
Some individuals choose to complete a “loading phase” for creatine, where you consume 20-25 grams of creatine spaced throughout the day for 5-7 days before resuming supplementation of 3-5 grams per day. While creatine loading is considered safe, it’s not necessary.
Smaller doses can lead to the same results with fewer side effects.
High amounts of creatine do cause some side effects, including:
- Bloating/discomfort
- Upset Stomach
- Increase water retention (temporary)
- Increased blood pressure
- Possible weight gain
In my clinical experience, the best way to use creatine supplements is to consume them alongside a balanced, protein and carbohydrate rich meal.
Additionally, you should start with lower initial doses and slowly build up tolerance over time to help reduce any uncomfortable side effects.
Which Creatine to Take?
When looking for the best supplement to take, try to look for options with just creatine on the label. Always check that supplements are third-party tested or NSF certified, such as Optimum, Gnarly, or NOW Foods.
I recommend ConCret. It’s a highly soluble form of creatine, and all products are 7x more concentrated than the standard creatine monohydrate.
Creatine vs Creatinine
Creatine and Creatinine sound really similar, but are two different substances.
Both are compounds created by the body; however, creatine helps give our muscles energy to contract. Creatinine is a waste product generated when creatine is used by our muscles and subsequently filtered out of the body by our kidneys.
We can use creatinine levels from bloodwork to help measure kidney function, which can help inform healthcare providers of potential problems, like kidney damage or disease.
Last Power Up
Creatine is a compound naturally produced by our bodies, but there are also vegan foods with creatine. It helps our bodies supply energy to our muscles, making them contract during exercise, can improve our endurance and has promises to improve brain health, especially in older adults.
People commonly use creatine supplements to increase strength, improve their performance, and improve their memory.
Creatine is safe for most people, however, you still want to speak with your healthcare provider before powering up with creatine.
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