Creatine is found almost entirely in meat and fish, so if you eat a plant-based diet, you're getting very little of it from food. That makes creatine one of the few sports supplements where vegans and vegetarians may actually see a bigger difference than meat-eaters. Here's what the research shows.
Written by Vita Globe Editorial Team | Reviewed against peer-reviewed research and NIH guidance
Should vegans take creatine?
It's worth considering. Your body makes some creatine on its own, but the rest comes from meat and fish, so vegetarians and vegans tend to have lower creatine stored in their muscles[1][2]. In one study, when women switched from eating meat to a vegetarian diet, their creatine levels dropped[3]. When vegetarians take creatine, their muscle stores tend to rise more than meat-eaters' do, and in one 8-week training study they also gained more lean tissue and did more total work[1]. Look for creatine monohydrate in a vegan-friendly format — many gummies use animal gelatin.
Caveat: Results on performance are mixed across studies, and much of the research is small. Lower starting stores make a bigger response likely, not guaranteed.
Sources: Med Sci Sports Exerc 2003 · IJERPH 2020 Systematic Review · Br J Nutr 2018 · Verified 2026-09-25
IN THIS ARTICLE
Where creatine comes from
You get creatine two ways: your liver and kidneys make some from amino acids, and you get the rest from food[4]. The food part is almost entirely animal-based — red meat, poultry and fish. Plant foods contain essentially none.
That means someone eating a typical omnivore diet gets a steady daily top-up that a vegan doesn't. Your body keeps making its own creatine either way, but it doesn't fully make up the difference.
What the research shows in vegetarians and vegans
Lower starting stores. Studies consistently find that vegetarians start with less creatine in their muscles than meat-eaters[1][2]. In a randomized trial, omnivorous women who switched to a vegetarian diet for several months saw their body's creatine levels go down[3].
A bigger response to supplementing. In an 8-week resistance training study, vegetarians who took creatine had larger increases in muscle creatine and lean tissue, and did more total work, than meat-eaters taking creatine[1]. The logic is simple: if your tank is less full, filling it makes more of a difference.
But results aren't uniform. A 2020 systematic review of the vegetarian creatine research agreed that supplementation raises muscle creatine more in vegetarians, but found the effects on actual performance were more mixed from study to study[2].
The honest summary
- Plant-based diets provide little to no creatine, and vegetarians tend to have lower muscle stores[1][2].
- Supplementing raises those stores, often more than in meat-eaters.
- Pairing creatine with training is where the benefits show up — it's not a substitute for the workout.*
Is creatine vegan? What to look for in vegan creatine gummies
Creatine monohydrate itself is usually made synthetically, not from animals, so the ingredient is typically vegan. The format is where you need to check:
- Gummies: Many gummies use gelatin, which comes from animals. Vegan gummies use pectin, a plant fiber, instead.
- Capsules: Standard capsules are often gelatin too; look for plant-based capsules.
- Colors and flavors: Some colorings come from insects (carmine). Plant-based colors like beet root are a vegan-friendly alternative.
When in doubt, look for a vegan claim on the label and read the full "Other Ingredients" list.
How to take creatine on a plant-based diet
Vegans and vegetarians use the same doses as everyone else: about 3–5g of creatine monohydrate a day to maintain your stores, or an optional short loading phase if you want to fill them faster[5]. Take it every day, including rest days, and drink water throughout the day. Pair it with resistance training and enough protein — which on a plant-based diet usually means planning for it — to get the most out of it.
For more on dosing basics, see our guide Creatine: Not Just for Bodybuilders.
Our option
Vita Globe Sugar-Free Creatine Gummies – Watermelon
Vegan from top to bottom: 5g of creatine monohydrate per 4-gummy serving, set with plant-based pectin (no gelatin) and colored with beet root. They're also sugar-free, gluten-free and non-GMO. An easy way to cover the creatine a plant-based diet leaves out, with no powder to mix.*
Frequently asked questions
Do vegans need creatine?
Creatine isn't an essential nutrient, since your body makes some on its own. But vegans get almost none from food and tend to have lower muscle stores, which is why supplementing is often suggested for plant-based athletes and active people[2].
Is creatine monohydrate vegan?
The creatine monohydrate used in supplements is typically made synthetically, not from animals. Check the rest of the product: many gummies and capsules use animal gelatin.
Will vegans see faster results from creatine?
Because vegetarians start with lower stores, their muscle creatine tends to rise more with supplementation[1]. How that translates to performance varies from person to person[2].
Can vegetarians take the same dose as meat-eaters?
Yes. Research on vegetarians uses the same standard doses — about 3–5g a day for maintenance, with an optional loading phase[5].
What makes creatine gummies vegan?
Vegan creatine gummies use pectin (a plant fiber) instead of gelatin, and plant-based colors instead of insect-derived carmine. Check the Other Ingredients list, not just the front label.
Are Vita Globe's creatine gummies vegan?
Yes. Our Sugar-Free Creatine Gummies use pectin instead of gelatin and beet root for color, and are labeled vegan, gluten-free and non-GMO.
Sources
- 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):1946–1955. doi:10.1249/01.MSS.0000093614.17517.79
- Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020;17(9):3041. doi:10.3390/ijerph17093041
- Blancquaert L, Baguet A, Bex T, et al. Changing to a vegetarian diet reduces the body creatine pool in omnivorous women, but appears not to affect carnitine and carnosine homeostasis: a randomised trial. Br J Nutr. 2018;119(7):759–770. British Journal of Nutrition
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance — Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, under 18, taking medication, or have a kidney or other medical condition.
