The benefits of creatine on a plant-based diet

Creatine is one of the most researched supplements in sports nutrition and one of the most relevant for plant-based athletes. Unlike many supplements that promise the world with little evidence to back it up, creatine genuinely delivers, particularly for those whose diets contain little or no dietary creatine from meat or fish.

Updated May 2025 — the core evidence in this post remains current and well supported. Creatine continues to be one of very few supplements I would recommend plant-based athletes to seriously consider. Interestingly, emerging research also suggests creatine may support cognitive function and brain energy metabolism. This is an area of particular relevance for neurodivergent individuals and those managing fatigue from chronic illness. Further details on this are discussed.

Creatine and exercise benefits

There has been hundreds of research studies conducted to investigate whether creatine supplementation can work as an ergogenic aid (performance-enhancing substance). Overall, research indicates that supplementation of creatine can improve maximal strength, muscle hypertrophy (increase in size of skeletal muscle) and short-term high-intensity exercise performance.

Creatine plays a major role in energy metabolism, with over 90% located in skeletal muscle. About two thirds of the total creatine in muscles is stored as creatine phosphate to serve as an energy source during exercise.

During intense exercise, muscles use creatine phosphate to rapidly produce ATP (energy source for cells) helping to provide a steady source of energy for muscle contraction. The depletion of creatine phosphate is a major cause of muscle fatigue, which can have a negative impact on sporting performance.

Therefore, elevated creatine levels can help replenish creatine phosphate stores. This in turn can enhance exercise performance and aid in muscle recovery particularly during maximal exercise.

It is thought that athletes with low pre-existing creatine stores may experience the greatest benefit from creatine supplementation. Studies show that muscle creatine stores may be lower in athletes following a vegetarian or vegan diet. Foods such as meat, fish and poultry are the main sources of dietary creatine. Consequently, vegans and vegetarians rely solely on the creatine that the body naturally produces.

A study by Burke et al, reported a greater increase in fat free mass, maximal strength and type 2 muscle fibres in vegetarians compared to omnivores, when taking a creatine supplement. Such evidence suggests that creatine could be an important ergogenic aid for both vegan and vegetarian athletes.

Creatine and brain health — emerging evidence

Research has identified lower levels of high-energy phosphate compounds in certain brain regions in individuals with ADHD, which may contribute to symptoms including poor working memory, mental fatigue and difficulty sustaining focus. As creatine plays a key role in ATP regeneration, there is a plausible biological basis for its potential role in supporting brain energy metabolism in this population.

Studies in healthy adults suggest creatine supplementation may reduce fatigue and support cognitive performance particularly under conditions of sleep deprivation and high cognitive load — experiences commonly reported by individuals with ADHD and chronic fatigue conditions. Research has also observed lower phosphocreatine levels in individuals with chronic fatigue syndrome, making creatine of potential interest in this context.

However, as of 2025 no published randomised controlled trials have specifically evaluated creatine supplementation in individuals with ADHD. Regulatory bodies including EFSA have concluded that a definitive cause-and-effect relationship between creatine supplementation and cognitive improvement has not yet been established. The evidence is emerging but not yet conclusive.

For plant-based athletes managing fatigue or neurodivergence, creatine remains a low-risk supplement worth discussing with a healthcare professional, particularly given the absence of dietary creatine in plant-based diets.

Dosages and optimal uptake

There are two common approaches to creatine supplementation. A loading phase of 20g per day for 3–7 days followed by a maintenance dose of 3–5g per day will reach muscle creatine saturation more rapidly. However, higher doses are associated with increased risk of gastrointestinal side effects and are not necessary for most individuals.

An alternative approach involves a daily dose of 3–5g taken consistently over a 4-week period. Research indicates that this method achieves the same level of muscle creatine saturation without the digestive load associated with loading. This is the approach I would generally recommend, particularly for individuals with IBS, gut dysmotility or a sensitive digestive system.

It is advisable to consult a GP or registered healthcare professional before starting creatine supplementation, particularly if you have an existing health condition.

Vegan-friendly creatine supplements are widely available. The majority of synthetic creatine in powder form is suitable for vegans, however capsule forms may contain bovine gelatine — always check the label.

Athletes subject to anti-doping regulations should use supplements verified by Informed Sport to ensure they do not contain any banned substances. Look for their logo on certified products or visit their website for further details.

A note on tolerability

Gastrointestinal discomfort and bloating are commonly reported side effects of creatine monohydrate supplementation. Research suggests these effects are dose-dependent and related to the solubility of the powder in water.

The following strategies may help reduce symptoms:

• Take with plenty of water and with food rather than on an empty stomach

• Split the daily dose — for example 1.5g twice daily rather than 3g at once

• Ensure the powder is fully dissolved before consuming

  
  

If symptoms persist, micronised creatine monohydrate uses smaller particles which dissolve more readily and may be better tolerated. For those who remain sensitive, creatine hydrochloride (HCL) requires a lower daily dose of approximately 1–1.5g due to its superior solubility and is generally considered the most gut-friendly alternative currently available.

This is of particular relevance for individuals with gut dysmotility, IBS or sensitive digestion, where standard supplement recommendations may not apply.

References

Exercise / performance

Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4(1):1.

Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003;35(11):1946–55.

Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):1.

Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci. 1992;83(3):367–74.

Hickner RC, Dyck DJ, Sklar J, Hatley H, Byrd P. Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race. J Int Soc Sports Nutr. 2010;7(1):1.

Lukaszuk JM, Robertson RJ, Arch JE, Moore GE, Yaw KM, Kelley DE, et al. Effect of creatine supplementation and a lacto-ovo-vegetarian diet on muscle creatine concentration. Int J Sport Nutr Exerc Metab. 2002;12:336–48.

Voleck and Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition. 2004;20 (7-8): 609-14.

Brain health / cognitive function

Mohammadi-Firouzei M, Kasaeian A, Ebrahimi-Ghahnavieh M. (2023). Creatine and attention-deficit/hyperactivity disorder: a narrative review. Annals of General Psychiatry. 22:47. doi: 10.1186/s40345-023-00305-w

Xu C, Bi S, Zhang W, Luo L. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. 11:1424972. doi: 10.3389/fnut.2024.1424972

European Food Safety Authority (EFSA). (2024). Creatine and improvement in cognitive function: Evaluation of a health claim pursuant to article 13(5) of regulation (EC) No 1924/2006. EFSA Journal. 22(11):e9100. doi: 10.2903/j.efsa.2024.9100

West S, Monteyne AJ, van der Heijden I, Stephens FB, Wall BT. (2023). Nutritional Considerations for the Vegan Athlete. Advances in Nutrition. doi: 10.1016/j.advnut.2023.04.012

Tolerability

Gordji-Nejad A, Matusch A, Kleedörfer S, Patel HJ, Drzezga A, Elmenhorst D. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports. 14:4937.

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