Last Updated On September 21, 2023
Are you a vegan looking to improve your physical performance? If so, you’ve probably struggled to determine what supplements are and aren’t vegan-friendly.
Creatine is a popular nutritional supplement that can increase performance and has many other health benefits, but is it vegan-friendly? If you’re a vegan looking to put on muscle, you must discover the truth about creatine and its potential impact on your vegan lifestyle.
Keep reading to determine if creatine is a viable supplement option for vegans.
- Why Is Creatine Considered A Vegan-Friendly Supplement?
- Why Are Most Creatine Supplements Vegan?
- When Are Creatine Supplements Not Vegan-Friendly?
- Benefits Of Using Creatine For Vegans
- Common Creatine Sources Found in Vegan Foods
- What Exactly Is Creatine?
- Common Questions About Creatine and Veganism
- Conclusion
Why Is Creatine Considered A Vegan-Friendly Supplement?
Creatine is a widely studied naturally occurring compound found in small amounts in certain foods, such as red meat and fish.[1]
It is also naturally produced by the body (it isn’t an essential nutrient), primarily in the liver and kidneys.
Creatine monohydrate is often used as a supplement to improve physical performance and increase muscle mass. Taking creatine is popular among athletes and fitness professionals, but is it vegan-friendly?
Muscle creatine levels in vegan athletes tend to be lower, so this is an important question. The answer depends on your interpretation of what it means for a product to be "vegan."
A product is considered vegan if it does not contain any animal-derived ingredients or animal by-products.
Given this, then natural creatine would not be considered vegan. However, recent technological advancements have led to the development of vegan-friendly creatine monohydrate supplementation.
Learn More - Creatine HCL Vs Monohydrate (Which One Is Best For You?)
These creatine supplements are made from synthetic or fermentation-derived creatine, which is not derived from animals. This also makes them plant-based creatine.
Vegan creatine supplements may be better for athletes and gym users because they are free from impurities and contaminants that may be present in animal-derived creatine monohydrate. Always speak to a medical professional before starting a new supplement regimen.
Why Are Most Creatine Supplements Vegan?
The process of making synthetic creatine generally involves the cultivation of microorganisms such as bacteria or yeast.
This method is vegan-friendly and considered more sustainable and eco-friendly than traditional animal-based methods.
Vegan-friendly creatine supplementation is also cruelty-free because no animals are harmed in the process.
It's worth noting that not all vegan creatine supplements are the same, and you should do your own research.
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Look for a vegan label or vegan certification on the creatine capsules before purchasing so you know it aligns with your values and dietary restrictions.
When Are Creatine Supplements Not Vegan-Friendly?
While creatine supplementation is now vegan-friendly, there are still several types of creatine supplements that may include the use of animal products.
The main reason why creatine supplementation may not be vegan-friendly is due to the use of animal-derived ingredients.
Creatine supplements derived from animal sources such as red meat or fish would not be considered vegan. This isn’t a big deal for meat eaters but a deal breaker for vegans and vegetarians.
Another reason a creatine supplement may not be vegan-friendly is if it uses non-vegan excipients or fillers. The supplement adds these ingredients to improve its texture, taste, or stability.
Some of these ingredients, like gelatin or magnesium stearate, are derived from animals and would not be considered vegan.
In addition, some creatine supplements may be produced using methods that involve animal testing, which would make them non-vegan.
Again since not all creatine supplements are vegan-friendly, always check the label and do your own research before purchasing.
Benefits Of Using Creatine For Vegans
Vegans supplement creatine for several reasons, and the potential benefits of creatine are numerous for vegans and non-vegans alike. Here are a few benefits vegans can receive from creatine products.
- Improved Athletic Performance: Creatine has been scientifically proven to enhance performance and help gain muscle strength and power.[2] Increased muscle performance can help vegans and vegetarians who engage in sports or resistance training achieve their goals faster.
- Increased Muscle Mass: Another benefit of creatine is its ability to increase muscle mass. This is especially beneficial for vegans looking to build muscle while only eating plant-based foods.
- Enhanced Energy Production: Creatine also enhances energy production in the body, which can improve overall endurance and stamina.
- No impurities and contaminants: Since it isn’t produced using animal tissues, vegan creatine supplements are free from impurities and contaminants that may be present in animal-derived creatine. This makes them a safer and healthier option for vegan or plant-based diets.
- Enhanced Energy Production: Taking creatine daily can also enhance energy production in the body, improving overall endurance and stamina.
- Enhanced Recovery: Creatine enhances muscle recovery and repair, which benefits vegans who engage in regular exercise or are recovering from an injury.
- Injury Prevention: Creatine has been found to have a protective effect on the muscles and joints, which can help to prevent injury.
- Brain Function: More than 90% of our body's creatine store is found in skeletal muscle, but it still plays a vital role in the brain. Supplemental creatine in powder form or capsule form has been found to positively affect brain performance, including memory and cognitive processing.
Related Article - Creatine Brain Benefits (Does It Help Brain Function?)
Common Creatine Sources Found in Vegan Foods
While creatine monohydrate is typically found in animal-based foods, there are some vegan food sources of creatine.
These sources of creatine are less common and potent than animal foods, and the amount of creatine found in these foods is typically much lower.
See More - What Foods Have Creatine? (Where To Find The Best Sources)
However, these sources can still be a good option for vegans looking to increase their dietary creatine intake.
Spinach
Spinach is a good source of creatine monohydrate. One cup of cooked spinach contains about 0.3 grams of creatine. Spinach is also high in vitamins, minerals, and other ingredients, making it a great addition to a balanced diet.
Quinoa
One cup of cooked quinoa has about 0.2 grams of creatine. Quinoa is also high in protein and other essential nutrients, so it’s a great option for vegans looking to increase their creatine intake and lift heavier weights.
Sweet potatoes
Sweet potatoes are another excellent source of creatine. A cup of cooked sweet potatoes contains about 0.1 grams of creatine. Sweet potatoes are also high in carbohydrates and other essential nutrients.
Tofu and tempeh
A cup of tofu or tempeh has about 0.1 grams of creatine. Tofu and tempeh are also high in protein and vitamin D.
It's worth noting that creatine in plants isn’t as potent as creatine from animal sources, but it can be a good source of creatine for vegans.
It's also important to remember that the combination of a healthy and balanced diet and exercise is the best way to ensure that your body gets the nutrition it needs.
What Exactly Is Creatine?
Creatine is made of three amino acids that are important in energy metabolism. It is naturally found in small amounts in certain foods and is most abundant in muscle tissue. This amino acid can also be produced by the body.
Creatine is stored in the skeletal muscles as a compound called creatine phosphate, which helps produce ATP (adenosine triphosphate).
ATP carries energy within cells and drives several processes, such as muscle contraction. This stored creatine can be used as an energy source during high-intensity exercise.
Athletes often supplement with creatine to increase their creatine concentrations, improving physical performance and increasing lean body mass.
Creatine is rapidly absorbed by the muscles, quickly increasing total creatine stores. This can lead to improved performance during high-intensity exercise and intense physical exercise.
Natural levels of creatine can be low in some individuals, especially vegans and vegetarians. This is why many fitness professionals supplement with creatine to increase their creatine stores.
However, it's worth noting that creatine supplements aren’t magic pills, and it's essential to maintain a healthy diet and a consistent workout routine for the best results.
Related Article - BCAAs Vs Creatine (Should You Take Both For Muscle Growth?)
Common Questions About Creatine and Veganism
It is not necessarily true that vegan creatine monohydrate is better than animal-based creatine. Both types of creatine effectively improve physical performance and increase lean body mass. The main difference between the two is the source they are derived from. Vegan and vegetarian creatine is derived from synthetic or microbial fermentation methods and not from animals. Therefore, this creatine may be a better option for those who follow a vegan or plant-based diet and are looking for a supplement that aligns with their personal values and dietary restrictions.
Vegan creatine monohydrate is typically cheaper than animal-based creatine because the production methods used to create vegan and vegetarian creatine are typically less expensive than those used to create animal-based creatine. Most supplements derived from animal sources such as red meat or fish require the sourcing and processing animal products. These processes can be costly and time-consuming, which drives up the price of the final product.
Vegan bodybuilders use creatine to improve athletic performance and increase muscle strength and power. Vegans supplement creatine to increase muscle mass, benefiting anyone looking to build muscle. Since creatine intake is typically lower in a vegan or vegetarian diet, many vegan weight trainers must supplement to reach their goals.
Compared to meat eaters, vegans and vegetarians may have lower creatine stores than non-vegans due to their dietary choices. Creatine concentrations are lower by 10–15%, 7–10%, and 7–26%, respectively, in vegetarians compared to omnivores.[3] Creatine is primarily found in small amounts in certain foods that are not typically included in vegan diets. Since their creatine levels are lower, vegans need to increase creatine stores by increasing their dietary intake of creatine with supplementation.
Whether or not you need to load creatine, no matter the type, depends on various factors. For example, if you are following a plant-based diet and not an omnivorous diet, consider a loading phase to increase muscle creatine stores faster. However, most creatine loading isn’t necessary, and some people can achieve the same results by taking a maintenance dose of creatine from the start.
Conclusion
Since a creatine supplement can be vegan, vegans looking to improve their exercise performance can use vegan-friendly creatine supplements. They offer the same benefits as animal-based creatine, such as improved athletic performance, increased muscle mass, and enhanced energy production.
Vegan supplements are also considered more sustainable, eco-friendly, and free of impurities and contaminants.
In addition, since many creatine supplements are vegan, vegans can now use creatine supplementation to achieve their fitness goals without compromising their vegan diet.
References:
- https://journals.lww.com/acsm-csmr/Fulltext/2013/07000/Creatine_Supplementation.10.aspx
- https://pubmed.ncbi.nlm.nih.gov/34234088/
- https://www.mdpi.com/1660-4601/17/9/3041
