Why Creatine Powder Should Be in Every Vegetarian
and Vegan Diet

Have you ever heard of creatine powder? This is a well-researched supplement that has been around for decades and has primarily been used by weight lifters. But new studies are showing not only benefits for the muscle, but also the brain, and this supplement may be life-changing for vegetarians and vegans.

What is Creatine?

Creatine is a naturally occurring substance found in muscle cells that helps produce energy during high-intensity exercise or heavy lifting. Creatine is also found in the brain and helps with energy production and cognitive function.

Creatine helps produce ATP, which is the energy carrier in cells.

Although the body naturally produces some creatine, supplementing with external sources is beneficial, as this helps ensure optimal levels are maintained in our muscles

Creatine in Food

Creatine is found primarily in meat and fish, so unfortunately, plant-based diets do not provide any creatine.

Why is Creatine Supplementation Important?

Creatine supplements can produce robust benefits for those who are vegetarians or vegans.

Creatine supplementation increases muscle and brain creatine. This can lead to increased lean tissue mass, muscular strength and endurance, improved exercise performance, and enhanced cognitive function (memory and intelligence).

Vegetarians derive greater cognitive benefits from creatine than omnivores do. In a study of 128 young adult females, creatine supplementation improved memory performance only in vegetarians, not in omnivores. This is likely because vegetarians have lower baseline creatine stores and therefore respond very well to the external addition of creatine in their diet.

How Much Creatine Should You Take?

Creatine can be found online or in stores as creatine monohydrate (a powder that is mixed with water). It is recommended to take it in powder form rather than gummies or pills, as concentrations can vary widely in those forms.

There are differing recommendations about how much creatine to take per day.

Some sources recommend 3 to 5 grams per day.

Others recommend a loading phase of 20 grams per day for 5 to 7 days to rapidly increase creatine stores, followed by 3 to 5 grams per day.

Some recent research suggests that 10 grams per day (up from 5) may maximize cognitive benefits because creatine will saturate the brain’s white and grey matter more than 5 grams.

Whichever dosage you choose, it is important to consult your physician to ensure that creatine is right for you.

Where to Buy Creatine

You can get it from supplement stores or online. For convenience, I buy it from Amazon. I have always loved Orgain products so I purchased their creatine and love it. I enjoy it more than others I tried because it dissolves much better and I don’t get that grainy texture.

Final thoughts from Allie

I started taking creatine daily about 2 months ago. I am currently taking 10 grams a day. I have seen improvements in my overall strength and cognitive functioning. Especially as a new mother whose sleep has been less than ideal for the past 7 months, it has helped me feel more energized and clear.

I think creatine supplementation can be extremely beneficial for all diets, but specifically for vegetarians and vegans. Share this article with someone you know who you think may benefit from adding creatine to their daily diet!