Creatine comprises three amino acids, L-arginine (glycine) and L-methionine.
To provide energy to the muscles, it is produced naturally in the liver and kidneys of humans.
A variety of supplements can be added to creatine, commonly used by athletes to increase muscle performance.
But, is creatine vegan?
Let’s take a look!
How Are Vegan Creatine Supplements Made
Creatine can either be extracted from animals or made in a laboratory.
It is as simple as mixing the correct amino acids in a laboratory.
This is much easier than extracting small amounts of creatine from animal tissue.
Although most products don’t specify how they were made, it’s a good indicator if the product has the words “synthetic creatine.”
Why Creatine Supplements Are Mostly Vegan
Creatine naturally found in the body is a chemical compound produced within the body.
Creatine supplements are synthetically manufactured and rarely contain animal products.
Most supplements are made from a mixture of sarcosine (and cyanamide), two organic molecules that can be vegan.
Look for a vegan label or certification on your supplement to ensure it is plant-based.
Why Some Creatine Isn’t Vegan
Although most creatine can be taken by vegans, some supplements may contain animal products.
Creatine is taken from animals
Animal tests have been done on creatine
These two are becoming less common with time.
Creatine supplements in capsules should not be taken by vegans.
Many capsules contain gelatin which is often made from ground-up animal parts.
It is also worth checking if creatine supplements have been tested on animals and any non-vegan ingredients in their production.
What Is Synthetic Creatine?
This creatine is sarcosine (an amino acid the body naturally produces after choline converts into glycine).
Combining cyanamide, an organic compound that combines carbon, nitrogen, and hydrogen.
This should not be confused with cyanide!
It is heated with catalysts to make crystals of creatine.
If you are a skilled chemist.
You don’t have to harm animals, which is great for vegans.
Is Creatine A Plant-Based Product?
Supplements containing creatine are often made from synthesizing both sarcosine and cyanamide.
These supplements do not contain any animal by-products and are vegan.
Are vegans able to have lower creatine levels than others?
Creatine is most commonly found in meat, so vegetarians and vegans are more likely to lower creatine levels.
Talk to your doctor for more information.
Is Creatine Dairy-Based?
Creatine supplements are usually not made from dairy products.
What Are Some Of The Benefits Of Creatine’s Use?
#1 Creatine To Improve Physical Performance
Creatine is a popular supplement that many people use, including athletes, fitness enthusiasts, and gym-goers.
Creatine is one of the most scientifically researched supplements.
Research has consistently shown its ability to increase physical performance and overall power.
Creatine is an energy source, and your body will use it as your first choice for energy when you do anaerobic exercises (such as running, weightlifting, or HIIT).
Supplementing with creatine can help increase your creatine levels, providing more energy to your workouts.
This will enable you to lift heavier weights and increase your reps.
It also improves your endurance.
#2 Creatine For Muscle Mass
When combined with resistance training, creatine supplementation has been proven to be an efficient way to increase muscle mass.
Evidence also shows that creatine supplementation can double the muscle mass of those who do not.
Creatine can increase muscle mass by increasing your work per session.
This is because your creatine storage is full.
Full creatine storage will allow you to do more sets and reps at the same weight.
This will eventually lead to stronger muscles.
#3 Creatine For Recovery
Creatine is a good way for your body to replenish glycogen stores (energy).
Your muscle’s glycogen stores may be reduced by up to 40% during resistance training sessions, depending on how intense and long they were.
This will allow you to return to the same intensity of training sooner.
Best Vegan Creatine Supplements
#1 Transparent Labs Vegan Creatine
Transparent Labs is a well-respected company in the United States.
They also provide transparency about all ingredients, including dosages.
These ingredients include ingredients that are not required to appear on the label, such as blue raspberry flavor and stevia.
They also contain the recommended dosages for each primary ingredient:
Creatine (B-Hydroxy-b-Methyl butyrate HMB), BioPerine, and Creatine.
Premium quality supplement
No artificial sweeteners, fillers, or harmful additives
Gluten-Free & Non-GMO
In the primary ingredients, generously dosed.
Brand: Transparent Labs
Weight: 0.65 lbs
HMB has a similar effect as creatine monohydrate.
It can increase strength muscle mass and reduce fat mass when combined with resistance training.
Bioperine is an absorption enhancer, making every nutrient more bioavailable for your body.
This includes all nutrients in the supplement.
Transparent Labs really put in a lot of effort to create this incredible supplement.
The 400+ 5-star reviews are a testimony to that.
Last but not least, you have the option to choose from unflavored or three flavor options for this supplement:
Strawberry Lemonade (tropical Punch), Blue Raspberry, and Blue Raspberry.
All are delicious.
#2 Bulk Substitutions Vegan Creatine – Best Budget Option
This creatine powder from Bulk Supplements offers more value than it costs.
It comes in 400 servings.
Each serving contains approximately 2500 mg of creatine monohydrate.
You will need to adjust this if you want to invest more creatine.
It is still a great deal if you consider the number of servings compared to supplements of the same quality.
Excellent quality for the price
Tested in a Third-Party Safe Lab
For better absorption, micronized creatine monohydrate can be used
- Brand: Bulksupplements
- Weight: 2.2 pounds
- Type: Powder
- Servings 400 servings
This is actually one of the most popular aspects that you will see in the reviews.
This is the best choice if you want to save money over time.
But, affordability comes with costs.
Some reviewers have complained that this supplement does not include certain things.
The scoop is not included in the package, so be sure to have a TSP measurement.
It is not an easy task to zipping the bag.
The taste isn’t the best, but that’s just my one complaint.
These are just a few of the complaints that this supplement has.
#3 Naked Vegan Creatine
According to the manufacturer, Naked Creatine is the fastest-dissolving and most rapidly absorbed creatine monohydrate.
You can verify that there are no artificial sweeteners or flavors on the ingredient label.
Naked Nutrition’s transparency is what I love most.
Naked Nutrition is open about the level of heavy metal contamination in its product.
Naked Nutrition is transparent at all levels
Creatine with superfine quality and high absorption
It blends well with everything
- Brand: Naked Nutrition
- Weight: 2.2 pounds
- Type: Powder
- Servings 200 servings
Naked Nutrition is very pleased with the results of their testing.
This supplement isn’t the most expensive, and reviewers believe the serving sizes are mislabeled.
Each serving contains 3 grams of creatine and not 5 grams.
This is important to remember when you calculate your daily intake.
#4 Optimum Nutrition Vegan Creatine
Optimum Nutrition is the most common name that comes to mind when thinking of supplements.
You can be sure that 100% of the Optimum Nutrition brand’s creatine monohydrate is micronized.
There are no fillers or other substances.
The creatine price is also very affordable for a brand of such fame.
You can get enough creatine for four months with just 5 micrograms per dose to fill your muscles.
Creatine is 5g per serving
Substances that have been tested for their safety
- Brand: Optimum Nutrition
- Weight: 1.4 pounds
- Type: powder
If you follow the instructions on the package and take the creatine three days a week, the creatine will not last more than 40-days.
Some supplements can give you more value.
Optimum Nutrition can still be trusted with a fair amount.
#5 Efx Sports Creatine
KRE-ALKALYN EFX, a creatine monohydrate, is synthesized to pH 12.
According to the manufacturer, their pH-correct creatine stabilization technology, which is patented by them, allows them to buffer creatine to pH 12, resulting in a stable creatine molecule your body can absorb and use more effectively.
You don’t have to take creatine loads because this supplement is more effective at storing creatine phosphate than other creatine supplements.
Creatine monohydrate PH-corrected so your body can more easily assimilate it and use it efficiently.
Convenient veggie powder
- Brand: EFX Sport
- Weight: 0.5 pound
- Type: powder
According to EFX Sports, 24 Bulgarian National Weightlifting Team athletes participated in a double-blinded clinical study comparing Kre Alkalyn with standard creatine monohydrate.
The weightlifters who supplemented with 7.5 grams of Kre Alkalyn daily experienced an overall strength gain of 28.25% compared to those who took standard creatine after 60 days.
This is, however, the only study that was published by the company.
We can only assess the results by looking at the reviews.
Reviewers agree that the supplement is high-quality and provides high creatine phosphate levels.
#6 Vegan Nutrition Creatine
Vegan Nutrition’s premium performance creatine is now available.
And unlike other supplements, it’s more than just creatine.
According to the manufacturer, the formula contains 5 grams Creapure creatine and 2,5 grams Betaine.
2 grams Peak 02 is added, 50 mg of Himalayan salt.
It does much more than increase your creatine stores.
One supplement: Creatine and pre-workout
Made by a vegan brand
30-money back guarantee
- Brand: Vegan Nutrition
- Weight: 1 pound
- Type: powder
- Servings: 30
We need to look closely at each component of this supplement and understand its functions to better understand the benefits.
This naturally occurring compound is also known as trimethylglycine or TMG.
Betaine stops the formation of homocysteine.
This amino acid can cause damage to blood vessels, heart disease, stroke, and other health problems.
There is not enough evidence to show that Betaine can improve athletic performance 100%.
This organic-certified blend of six adaptogenic mushrooms was grown and harvested in the United States.
This blend was created by Compound Solutions.
It is intended to reduce stress and increase performance.
Creatine absorption also depends on adequate sodium levels.
A sodium-rich ingredient will allow your body to absorb and transport more creatine throughout your body.
This creatine is 30 times more expensive than other supplements.
It may not be worth the extra ingredients and price.
Does Creatine Cause Side Effects?
Numerous studies have been done with creatine, and it’s pretty safe to use.
Leading researchers have concluded that creatine is the safest supplement in the world.
Although you might experience occasional stomachaches, this is often due to over-consumption or taking creatine without eating.
You can also find claims about creatine’s side effects and safety hazards, but none of these claims are supported by research.
How Much Creatine Do I Need?
You may want to increase muscle strength, muscle, and performance, as well as boost your recovery.
To find out how much creatine to take, you need to learn about creatine loading.
Creatine loading can be described as follows:
You should start taking more creatine early on so that your muscles begin to store creatine phosphate.
You can then reduce your creatine intake, as your muscles will be fully saturated with creatine.
This is why you should do it.
Studies have proven that this is the best way to increase creatine levels in muscle.
The results might not be the same for everyone.
Keep your eyes open for what works best for you.
Simply put, this is how to creatine a load.
You will consume 20g of creatine for 5 days to build your muscles.
You can reduce your daily intake to 3 to 5.
You don’t have to take 20g of creatine every day.
If you aren’t too fussy, just take 3 to 5g of creatine each day until your muscles are fully loaded.
This process should take three to four weeks.
This is because some people may experience stomachaches and may not take 20 grams of creatine per day.
Keep to 3-5 grams of creatine daily if this happens.
This is the strategy that most people follow, at least according to my observations.
This brings us to…
When Is The Best Time To Take Creatine?
There are typically four choices: Before, After, Both, and Anytime.
Researchers found very few differences in creatine intake at different times.
Consistency is what is most important.
Researchers have also suggested that creatine may be taken at certain times to get better results.
To maximize the benefits, it is recommended to take creatine after a workout.
There isn’t consensus.
Creatinine can only be made in a laboratory.
This is why many modern creatine supplements are vegan-friendly.
If you want to ensure that your products are cruelty-free, stick with well-known vegan brands such as those I mentioned above.
You can also email the manufacturer and ask if creatine has been tested on animals.