A much sought-after athletic supplement, Creatine is a popular item that needs no introduction. Being an effective and well-researched option for fitness enthusiasts out there, this go-to ingredient has garnered much attention over time.
Although found naturally in non-vegetarian food items, there exist some of the best creatine supplement options that are not extracted from any such consumable and are deemed fit for every type of diet, ranging from vegan to vegetarian.
But before delving deeper into these ideal vegan creatine supplements that have revolutionized the fitness world, let us first understand the intricacies of creatine in its entirety!
What is Creatine?
Creatine refers to a substance that gets produced in the muscle cells of our body. It involves a combination of amino acids L-arginine, L-methionine, and glycine. Most of this substance is produced naturally by our pancreas, kidney, and liver. Alternatively, they can also be sourced from protein-induced foods from animals.
Creatine helps the body’s muscles to gain energy which is especially required during heavy workouts. However, it is necessary to understand that the body has a limited amount of this substance which eventually gets used during intense workout sessions. Therefore, creatine supplements have become a raving item amongst fitness enthusiasts.
But what about those who are vegan? Is there a vegan creatine for them?
Well, let us answer all of these one by one!
Is Creatine Vegan?
Creatine in its essence is not vegan since it is derived from animal-based products such as seafood, meat, and eggs. This substance is present in animal tissues and, hence, it is not ideal for vegans.
However, today creatine for vegans is being manufactured that comes as a supplement and does not contain any animal-based ingredient. These are made by mixing two creatine sources that are vegan in nature. A healthy item, they are deemed safe for human consumption.
However, some of these supplements come in capsule forms that are coated in gelatin, which is derived from animal-based ingredients. Therefore, vegans should avoid formulas that come in capsule variants.
Natural Sources of Creatine
There are food sources of creatine which include red meat and fish. Other options include Chicken, and Parmesan Cheese. These are not suitable for vegan consumption. Apart from this, Creatine can also be found in supplement form which are prepared by brands and are deemed safe for vegan consumption.
How is Creatine Prepared?
While natural creatine is not vegan and is extracted from animals, there are some of the best creatine brands that manufacture synthetic creatine or Monohydrate Creatine that are suitable for vegans.
Thus, Creatine gets prepared in two different ways- either naturally or synthetically in various laboratories. Synthetic creatine gets manufactured by combining cyanamide and sarcosine, which are vegan sources.
Although when isolated, these chemicals are not safe for humans, when combined, a compound that is ideal for human consumption gets prepared. These vegan substances are combined in a steel reactor to form crystals. These crystals are then sent for a centrifugal process that takes away unnecessary residual particles.
In the end, to increase the absorption rate and dissolubility, the crystals are milled and then converted into creatine monohydrate powder.
Vegan Creatine vs Regular Creatine
A vegan creatine or supplement is prepared in laboratories to suit vegan consumption, while regular creatine is derived from animal-based sources. The difference between the two also lies in their composition and solubility as well as effectiveness.
How Does Vegan Creatine Function?
The best type of creatine works in a way that gives good energy to the cells. It starts when creatine gets produced in the body or is consumed from external sources and gets combined with a phosphate molecule, which leads to the formation of creatine phosphate.
Our source of energy is ATP or Adenosine Triphosphate. When the body oxidizes macronutrients, ATP gets produced. As such, when a phosphate group gets hydrolyzed, heat energy runs through the body which plays an essential role in numerous processes, including muscle contraction.
Since phosphate gets used as a fuel in our system, ATP gets converted to ADP or Adenosine di-phosphate. This renders the body with not so essential byproduct that is created due to ATP hydrolysis.
Because the body has no use for this ADP, it is necessary to re-introduce ATP with the help of creatine. This creatine then helps in re-creating ATP, which gives more energy during heavy training or workout sessions.
Do Vegans Need Creatine?
There exist some of the best creatine supplements in the market exist that are loved far and wide. But why are vegans required to consume these highly renowned athletic supplements at all?
Well, let us understand why:-
Creatine functions as a source of energy for the cells. Naturally occurring creatine is non-vegan; hence, vegans are required to take it from other sources so that they do not have low creatine storage in their muscles.
Also, a vegan diet usually leads to vitamin B12 deficiency (if not taken care of) which further hampers creatine production in the body. Thus, to avoid less creatine quotient in the system, the intake of such supplements is necessary for vegans.
Benefits of Creatine
Creatine for vegans possesses a lot of health benefits that make them extremely popular and a much sought-after option for people across the globe.
Some of the benefits are as follows:-
1. Aids Muscle Cells in Producing More Energy
Creatine is known to enhance creatine phosphate stores in muscles. These phosphates in turn create ATP or Adenosine Triphosphate, which is essentially a molecule that gives energy to the body and helps in all the basic life functions.
When any exercise is carried out, ATP gets broken down to produce energy. Since ATP burns faster than the rate body can reproduce this substance, we have a limited ability to keep on performing at maximum intensity. However, with the creatine supplement, the body gets more ATP which leads to better performance in the end.
2. Works as an Anti-Depressant
The best creatine supplements are known to work as an anti-depressant. Although most of the creatine gets stored in skeletal muscles, some also get a place in our brains. In this place, creatine causes an increase in energy metabolism and lessens oxidative stress, apart from regulating brain chemicals that is involved in mood regulation.
With such actions, creatine helps in protecting against depression and related issues.
3. Enhanced Brain Function
Studies show that the body needs a good amount of ATP to perform brain-related functions. Since this substance is also linked to brain health and its functionality, the role of creatine in our body becomes major. Thus, creatine helps enhance brain activity by increasing mitochondrial function and dopamine levels.
4. Help Reduce Fatigue
Best vegan creatine helps reduce tiredness and fatigue by providing the brain with extra energy, which aids in increasing dopamine levels. All this leads to a reduction of fatigue in our body.
Is Vegan Creatine Effective?
Yes, vegan creatine is effective and is helpful in building lean muscle mass. Several analysis show that when taken as supplement, creatine can help in two ways- First, by increasing the muscle creatine stores in the body, and secondly, it also aids in improving training adaptations, which further leads to an increase in power in the long run.
Comparison of the Top 6 Creatine Supplements
Here is a quick glance at some of the top creatine supplement that does not contain animal ingredients and is suitable for vegan consumption.
| Supplement | Price Range | Flavors | Third-Party Tested | Certified Safe For Sport |
| Klean Athlete, Klean Creatine | $31.60 | Unflavored | Yes | Yes |
| Optimum Nutrition Micronized Creatine Powder | $52.72 | Unflavored | No | No |
| Jacked Factory Creatine Monohydrate | $35.99 | Unflavored | No | No |
| Bulk Supplements Creatine Monohydrate | $22.96 | Unflavored | Yes | No |
| Nutricost Creatine Monohydrate Micronized Powder | $59.95 | Unflavored | Yes | No |
| Bare Performance Nutrition, BPN Creatine Monohydrate | $43.99 | Unflavored | Yes | Yes |
Top 6 Vegan Creatine Supplements for Vegans
To help you out in your quest to find the best vegan creatine, we have listed below some of the most popular supplements that you can use in your daily life.
1. Klean Athlete, Klean Creatine
A vegan creatine option, Klean Athlete, Klean Creatine is one of the most loved and used supplements in the fitness world. Present in powdered form, this product is unflavored. Promoting muscle strength, the formula also supports physical endurance and helps in increasing the work capacity of muscles.
Present in an unflavored option, the brand’s creatine can be consumed with any smoothie or can be added to any of your post-workout shakes. An ideal choice for sports communities, the product is non-GMO, wheat, and gluten-free, and also third-party testified.
Specifications:
Creatine Per Serving: 5g
Creatine Type: Creatine Monohydrate
Certification: NSF certified
Flavor: Unflavored
Servings per Container: 60
Price: $31.60
Pros:
- NSF certified for sports activities.
- No added flavor.
- Third-party tested.
Cons:
- Some people do not like it being unflavored.
Buy it from Here
2. Optimum Nutrition Micronized Creatine Powder
Considered one of the best creatine for runners, Optimum Nutrition Micronized Creatine Powder can be your next best bet. Specifically prepared for superior absorption, the item is tested for banned products. The supplement assists in increasing energy, supporting muscle recovery apart from promoting endurance.
To get the desired results, it is recommended to take this supplement after the workout session. Since the product is unflavored, it can be mixed with any liquid of your choice. Being the world’s First Sports Nutrition Brand, it follows the highest quality control measures, which further makes it suitable for consumption. Also, since the supplement is made of Creapure, it is essentially devoid of contaminations and impurities.
Specifications:
Creatine Per Serving: 5g
Creatine Type: Micronized Creatine Monohydrate
Certification: Certified by Informed Sport
Flavor: Unflavored
Servings per Container: 120
Price: $52.72
Pros:
- Available in capsule form
- Mixes easily
- Keto-friendly
Cons:
- Carries less creatine per serving compared to its counterparts.
- Is not tested by any independent lab.
- Might cause water retention in the body.
NOTE: The brand has capsule options too, which vegans should avoid.
Buy it from Here
3. Jacked Factory Creatine Monohydrate
One of the most loved creatine alternatives is Jacked Factory Creatine Monohydrate. Offering 5,000 mg of creatine monohydrate, the product is available in a powdered form. Easy to mix, it comes an unflavored formula, which further makes it suitable to be added to any beverage. The item can also be used with other supplements without hindering their flavor.
It is recommended to take this creatine supplement for 30-45 minutes before or after the workout session. You can mix it with a high-carb beverage or juice to maximize the results. A dairy-free product, the supplement is also non-GMO (Genetically Modified Organisms) and hence, ideal for vegan consumption.
Specifications:
Creatine Per Serving: 5,000mg
Creatine Type: Creatine Monohydrate
Certification: Produced in a cGMP-certified, FDA-registered facility.
Flavor: Unflavored
Servings per Container: 85
Price: $35.99
Pros:
- Devoid of artificial flavors.
- Mixes well in the liquid.
- Low price per serving compared to other brands.
Cons:
- There is no third-party testing.
- Only available in powdered form.
- Since it is unflavored, it can be pretty bland if consumed only with water.
- Does not contain add-ons like HMB or amino acids.
Buy it from Here
4. Bulk Supplements Creatine Monohydrate
Another vegan creatine option that you can go for is Bulk Supplements Creatine Monohydrate. Considered the best for beginners, this product offers 5,000mg of 100% pure creatine, which is further devoid of any other ingredients.
Helping unlock muscle mass and aiding in better performance, this item is free of soy, sugar, dairy, gluten, yeast, and additives which make it a good option for people who suffer from dietary allergies.
The product is unflavored and micronized, which further adds to its benefits and final results. You can just add this powder to any of your pre-workout beverage or shake. Adhering to the highest quality of manufacturing, this product is third-party tested.
Specifications:
Creatine Per Serving: 5,000mg
Creatine Type: Creatine Monohydrate
Certification: Produced in a cGMP facility
Flavor: Unflavored
Servings per Container: 20
Price: $22.96
Pros:
- Free of allergens.
- Available in capsule form.
- Extremely affordable.
Cons:
- Only contains creatine and no other ingredients.
- It may not be apt for those who are looking for flavored creatine.
- A small overdose can lead to bloating.
Note: Bulk Supplements also have a capsule form apart from powdered version. Vegans should be wary of capsules since they are derived from animal-based ingredients.
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5. Nutricost Creatine Monohydrate Micronized Powder
One of the best vegan creatine supplements that you can buy is Nutricost Creatine Monohydrate Micronized Powder. An ideal product, the supplement helps enhance strength and boosts muscle growth. Made primarily as a pre and post-workout supplement, the option is devoid of artificial flavors, preservatives, or fillers.
The product is non-GMO (Genetically Modified Organisms) and gluten-free. Produced in a cGMP-certified facility, the supplement follows all the major safety and quality standards laid down by the FDA (Food and Drug Administration).
Specifications:
Creatine Per Serving: 5gm
Creatine Type: Micronized Creatine Monohydrate
Certification: Third-party tested
Flavor: Unflavored
Servings per Container: 100
Price: $59.95
Pros:
- Third-party tested
- Non-GMO
Cons:
- Expensive than most of its counterparts.
- Not certified safe for sports activities.
NOTE: The brand also has capsule forms. Therefore, vegans should always go for the powdered version to avoid animal-based ingredients that are involved in the making of capsule coating.
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6. Bare Performance Nutrition, BPN Creatine Monohydrate
Another vegan creatine supplement is Bare Performance Nutrition, BPN Creatine Monohydrate. Helping increase muscle mass and overall strength, this option is sourced from Creapure (a highly purified form of creatine monohydrate), which further adds to its benefits. An ideal supplement for sports lovers, it is an ideal addition to one’s lifestyle.
Tested for banned substances, the product does not contain fillers. Safe and effective, the product comes in an unflavored form, which makes it suitable to be added to any liquid of your choice.
Specifications:
Creatine Per Serving: 5g
Creatine Type: Creatine Monohydrate
Certification: Third-party tested
Flavor: Unflavored
Servings per Container: 60
Price: $43.99
Pros:
- Certified by Informed Sport
- Third-party tested
- Contains Creapure
Cons:
- A bit expensive
- No flavors are present
Buy it From Here
Although there are other supplements too that can be used, it is ideal if you start with any of these and then go on exploring other options with time. If required, you can also look for the best creatine supplement with no water retention if you’re averse to the puffy look that comes with other creatine supplements.
How We Chose the Best Supplements?
We have used the following criteria to choose the best vegan creatine supplement from a wide array of options. These were as follows:-
- Quality
To choose the top supplements for vegans, we looked for quality. We selected those products that used the best ingredients and contained few or no additives at all. We also checked if they contained fillers, flavors, or artificial colors in their making and chose those products that did not use such ingredients.
- Credibility
We checked for the credibility of vegan creatine supplements before including them in the listicle. We chose only those products that were manufactured by medically credible firms that were keen on following legal, ethical, and industry criteria.
- Transparency
We selected only those supplements that followed the health and labeling requirements laid down by the Food and Drug Administration (FDA). All the mentioned products have been produced in facilities that follow Current Good Manufacturing Practices (CGMPs) formed by the FDA.
- Testing
The choice of the best creatine brand amongst the clutter also involved their testing criteria. We selected those supplements that were third-party attested for safety and purity. Some of these products were also certified for sports and hence, selected by us.
- Dose
Only those products were chosen that specified the dosage that is ideal for sports performance per current research.
- Price
The best type of creatine supplements was chosen on the basis of their price. We selected the ones that were ideal for a wide array of budgets.
- Reviews
We chose supplements that had mostly positive online reviews.
Should I Supplement with Vegan Creatine?
Ideally, those who are non-vegan do not need to take creatine supplements because they get the required dosage from animal-based ingredients.
However, since vegans avoid fish or meat, it is recommended to take the supplement to get the most out of the vegan diet and to avoid a low creatine quotient.
How Much Creatine Should I Take?
The listed best vegan creatine supplements involve dosage based on what is known as creatine loading. This loading includes consuming 20-25 grams of creatine to load the muscle for 5 -7 days. After this period gets over, the intake is to be reduced to 3-5 grams of creatine every day.
However, if at all you feel stomach-related issues and find it hard to consume 20 grams of creatine per day, then 3-5 grams would do too.
What is the Best Time to Consume Creatine?
The vegan creatine can be consumed before working out or after your session. One can also have it at both times (before and after) or anytime when they feel like it.
According to NCBI, the time of consumption of creatine lead to minor differences, the most important aspect is to maintain consistency and it increases strength as well as muscle mass. At the same time, some studies suggest that the intake of creatine at specific times might lead to better results. The commonly recommended time per this view for consumption of creatine is after workout so as to maximize the benefits.
What form of creatine should I use?
It is said that the most popular form of creatine that should be used is Creatine Monohydrate. Clinically effective, it is regarded as the safest option to choose when adding creatine to everyday life. It is recommended to look for this option in its purest form, rather than the one which is mixed with different kinds of ingredients that are usually found in commercial sports products.
Pro Tips For Best Results
No matter which of the top creatine brands you choose, it is always essential to know how to make out the most from the supplements that you consume.
As such, we have come up with some of the pro tips that you can follow to reap the maximum benefits.
1. Avoid Too Much Creatine Consumption
Although some people tend to take higher doses of creatine at the behest, it is not always necessary, especially for those who have sensitive stomachs. Also, excessive intake of creatine can lead to negative health impacts such as diarrhea or stomach cramps.
2. Consume the Supplement Regularly
Consuming vegan creatine consistently can aid in maintaining the required creatine stores in the body which is necessary to improve muscle strength. As such, it is advised to take creatine daily even on days you’re not working. Apart from that, you can also consume amino acid supplements along with creatine to boost the effects of both supplements.
3. Consume Creatine With Carbohydrates
It is recommended to consume vegan creatine with carbohydrates like sports beverages or juice since it helps enhance its absorption and overall effectiveness. Carbohydrates lead to the release of insulin, which further aids in transporting creatine into the muscles. You can also consume creatine with a carbohydrate-induced meal or snack per your liking.
4. Practice On and Off Cycle
Even if you take the best creatine supplement, you must consume it and then pause so that your body does not become dependent on the formula. The usual cycle that you should ideally follow is 8-12 weeks of creatine intake followed by 4-6 weeks off. During offs, your body gets the chance to have its natural creatine production.
5. Follow a Balanced Diet with Proper Exercise
Apart from consuming creatine, it is also necessary to include a balanced diet in your life and proper exercise. As such, it is essential to eat a diet that is rich in protein and other nutrients that can lead to muscle growth in the long run.
Food Creatine Sources for Vegans
Although there are no creatine vegan food sources that can be deemed as ideal for vegan consumption, there are still some protein-rich items that are intrinsically high in methionine, glycine, and arginine which help in creatine production. Some of these consumables include nuts, grains, seeds, and legumes.
In case you are wondering how to add milk supplements to your vegan diet but are still confused which one to choose. Read our article on oat milk to get some ideas on it.
Suggested Read => List of Vegan Gelatin Substitutes
Things to Keep In Mind Before Buying Creatine Supplements
As such, before you get on and choose your best vegan creatine, there are certain aspects that you must keep in mind before the purchase so that you land with the best bet.
These include the following:-
1. Check Ingredients
Although it is commonly known that creatine supplements are vegan, you should still look at their labels to be assured of the same. This is because there exist some non-vegan supplements that make use of animal-based ingredients. Therefore, you must always check the ingredients list before making the purchase.
2. Look for Additives and Fillers
When you choose the best creatine supplement, look for additives or fillers. Contamination is believed to be one of the most crucial aspects that must be duly considered before buying a supplement. As such, to make creatine supplements extra powerful, they are mixed with other compounds during the process.
Thus, if you’re on a vegan diet, ensure that there are no animal-derived additives used in the supplement.
3. Check the Dosage
Always check the dosage of the supplement that you’re about to buy. Experts usually opine and recommend starting the dose with a loading phase of 20-25g per day for about 5-7 days to enhance muscle stores. This should be followed by a maintenance dose of 3-5g daily thereafter. Check if your supplement states the recommended dosage.
4. Type of Creatine
Creatine alternatives can be found in various forms ranging from capsules, pills, liquid, powder, and much more. Generally, these capsules get coated in gelatin, which is essentially an animal-based ingredient. Therefore, for a vegan diet, always choose the powdered form.
5. Monohydrate and Nitrate
Many people think that monohydrate is the purest form of vegan creatine supplement and thus, prefer it over nitrate. Although nitrate absorbs faster than monohydrate, it tends to be of lower quality than its counterpart. Therefore, checking the compound used is necessary.
6. Look for Third-party Testing
When choosing a creatine vegan supplement, try to select the ones that have gone through third-party testing and are also certified by some recognized organizations.
Downsides of Consuming Vegan Creatine
While vegan creatine is usually considered safe for most people, there are some downsides to it that must be duly considered before you start taking the supplement.
1. Gastrointestinal Issues
With the vegan creatine supplement, some people might suffer from nausea, diarrhea, and stomach cramps. However, these issues are usually mild and can be controlled by consuming creatine with food. One can also divide the dose into smaller amounts throughout the day to avoid the problem.
2. Dehydration
Even if you take the best creatine supplements, you might feel dehydrated. This is because these supplements lead to an increase in water weight which causes this problem if apt hydration is not maintained. Therefore, it is necessary to drink plenty of fluids to avoid such issues.
3. Liver Issues
Although rare, liver issues can occur in some people because of creatine supplements. Therefore, it is advised to check the liver function when consuming the product. Also, discontinue usage if any signs of such damage make its presence known.
4. Kidney Damage
Even the best vegan creatine supplements can cause kidney damage, especially in people who are already suffering from such pre-existing conditions. However, creatine supplements are considered safe by most researchers provided they are consumed per the recommended dosage.
5. Muscle Strains
Although creatine supplements can cause an increase in muscle strength and size, they can also lead to muscle strains and related injuries if not consumed properly. Thus, it is necessary to take note of proper training techniques and to increase the workout intensity gradually when using creatine supplements.
6. Medicinal Interaction
Creatine alternatives can interact with certain medications, especially with nonsteroidal anti-inflammatory drugs (NSAIDs) and diuretics. Hence, it is recommended to consult a healthcare specialist if you’re taking any medications before consuming creatine supplements.
Frequently Asked Questions (FAQs)
Is creatine vegan?
Creatine that is derived from food items is not vegan. However, those produced synthetically in laboratories are completely safe for vegan consumption.
Is there any vegan creatine available in the market?
Yes, several vegan creatine brands are present in the market that synthetically develop creatine.
What is the most popular vegan creatine brand?
Although there exist several vegan creatine brands in the market, one that has invariably won the hearts of people is Klean Athlete, Klean Creatine.
Is it right to consume creatine daily?
Yes, it is fine to consume creatine daily provided they are taken in an apt amount.
What is the healthiest type of creatine?
The safest and healthiest kind of creatine is Creatine Monohydrate.
How long does creatine take to start working in the body?
It takes about seven to twenty-eight days for creatine to start showing effects in the body.
How much creatine should be taken every day?
The recommended daily dose of creatine is 3-5 grams.
What are the benefits of vegan creatine supplements?
Creatine supplements have several health benefits ranging from enhanced energy and reduced fatigue to being an anti-depressant while also supporting brain function.
Does creatine lead to an increase in weight?
Apart from enhancing muscle size, creatine can sometimes lead to weight gain, which is different from fat. Therefore, before starting the supplement, it is necessary to know about the kind of weight gain one might experience, and also ways to reverse the uncalled-for weight gain.
What are some of the side effects of creatine supplements?
Too much creatine consumption leads to gastrointestinal problems, and liver and kidney issues apart from dehydration and muscle strains.
What is creatine made of?
Creatine, an amino acid, that is located in the body’s muscles and the brain, is made of seafood and red meat. On the other hand, creatine supplement is made by combining cyanamide and sarcosine, which are vegan.
Does creatine come from plants?
No, creatine is not present in plants. They are found in animal sources and hence, are not vegan.
Takeaway (Final Thoughts)
Creatine is an essential compound that is needed by humans for their day-to-day work that requires energy. It is also a crucial part of those involved in heavy workout sessions or fitness regimes.
With vegan creatine options available in the market, even vegan sports enthusiasts can now give their optimum output and benefit from these supplements in the long run. With other potential benefits, this item works as an ideal source to lead a healthy life full of energy.
Being a vegan, you must be wondering the various types of vegan and vegetarian, then, have a look on this. But in the very next time, if you thinking of buying any creatine supplement, try and get hold of any of the suggested options and tell us your experience in our comments section below.
