Best Vegan Creatine

August 25, 2022 | Written by the Fitness Clone Team
best vegan creatine

Following a vegan diet can be challenging and often calls for a strong sense of creativity. Animal-derived ingredients make their way into so many different food products. For the average person, this often means easier access to protein however, for vegans, protein can be difficult to get in adequate amounts.

With vegan diets skyrocketing in popularity for their highly regarded health benefits, it’s no wonder many health-conscious have adopted this diet pattern. But for those who are also looking to make gains in the gym, it can be even more challenging with fewer protein-rich options.

Creatine supplements have been extensively studied for many years for their ability to help support the production of lean muscle mass when combined with consistent strength training. Previously, you could only find creatine powders containing animal ingredients. Lucky for us, more companies are marketing toward the growing vegan population, yielding more vegan creatine options to bridge the gap.

Benefits of Vegan Creatine

There are four main benefits to taking a vegan creatine supplement as supported by research, including increasing lean tissue mass, muscular strength, muscular endurance, and reducing the risk of sports-related injuries.

Creatine has been named one of the most effective supplements for increasing lean muscle mass when combined with strength training exercise, even when taken for a short period of just 5-7 days. Although the initial growth seen with taking creatine is often a result of water, it also works to signal important pathways in your body to boost muscle growth when compared to those not taking creatine.

Aside from increasing the size of your muscles, research has found creatine to help improve muscular strength. Creatine helps to produce adenosine triphosphate, also known as ATP, a key energy molecule. The rate at which we break down ATP during exercise affects our ability to perform at our highest capacity. This is because we often break it down faster than our muscles can make it. With additional creatine in our system, we can produce more, giving our muscles more energy during exercise.

This additional ATP from creatine supplementation can also help to boost muscle endurance. The increased stored energy in our muscles allows us to perform a high-intensity exercise at a higher rate for longer before reaching fatigue.

Creatine supplements support more than just muscle growth and performance, they support many key components in overall muscle health. Creatine supplementation has been shown to help improve post-exercise recovery and reduce the risk of sports-related injuries. You can thank increased levels of ATP for these benefits as well. Creatine supplements have also been found to be more inexpensive than other supplements touting the same benefits and a lot safer with fewer negative side effects reported.

Health Benefit

Increases lean tissue mass

Health Benefit

Increases muscular strength

Health Benefit

Increased muscular endurance

Health Benefit

Reduce the risk of sports-related injuries

How to Choose the Right Vegan Creatine Supplement

Choosing the right supplements can be challenging on their own, but if you are looking for a vegan creatine supplement, you might find yourself struggling a little more than you thought. Let’s look at how to choose the right vegan creatine supplement, what to look for, and what to avoid. 

To ensure the quality and safety of your supplement, always look for vegan creatine that has been made by trustworthy manufacturers and has been third-party tested. Because supplements are regulated by the Food and Drug Administration (FDA) as food and notmedication, many supplement companies get away with making false claims and touting poor-quality ingredients in their products.

When choosing a vegan creatine supplement, you want to make sure you are choosing a high-quality creatine source, such as creatine monohydrate. Creatine monohydrate has been extensively studied and contains more research to back up its benefits compared to other forms.

Although there is no established optimal dose of creatine currently, make sure to choose a supplement that contains at least 3-5 grams per serving. This dose is optimal for those who are new to taking creatine supplements and wish to do creatine loading, as well as those who are taking a maintenance dose.  

For any supplement, you want to be sure to carefully read the ingredient information to ensure you are getting what you want without all the extra fluff and vegan creatine supplements are no exception. Some ingredients to avoid include added sugars, fillers, and artificial ingredients. Added sugars are most common to help improve the flavor of a powdered supplement however, this can hinder your ability to make progress in the gym and may lead to weight gain if consumed in high amounts. 

Other additives may also take away from the dose of creatine found in the supplement. Be careful with supplements that include herbal concoctions as these contain limited research and can cause interactions with some medications. Always consult with your health care provider before adding a supplement to your routine.

What We Look For
N

High-quality ingredients

N

Trustworthy Manufacturer

N

Third-Party Testing

N

Adequate Supplement Dosing

What to Avoid
M

Added Sugars

M

Added Fillers

M

Artificial Ingredients

M

Herbal Concoctions

Top Rated Vegan Creatine Supplements

Below are three of the top-rated vegan creatine supplements on the market, rated by value, quality, and best overall product.

 Best Value

Creatine Monohydrate
by Bulk Supplements

Those looking for a budget-friendly, high-quality vegan creatine supplement need not look any further. Bulk Supplement’s creatine monohydrate is incredibly affordable, third-party tested and has been micronized for improved absorption rates. Bear in mind this product does not contain the greatest packaging and some consumers have complained about the taste if consumed on its own.

creatine monohydrate by bulk supplements
Pros
R

Affordable

R

High-quality ingredients

R

Third-party tested

R

Good absorption

Cons

Q

Does not include a scoop

Q

Packaging is difficult to reseal

Q
Taste

Highest Quality

Vegan Creatine

by Bulk Supplements

With 100% micronized creatine monohydrate for best absorption, Optimum Nutrition’s Vegan Creatine is free of unnecessary fillers and artificial ingredients. Not to mention, this highly-rated brand is also more affordable than other creatine powders. With 5 grams of creatine per serving, this product is also tested for any banned substances.

vegan creatine by optimum nutrition
Pros
R
Budget-friendly
R

Micronized for improved absorption

R
Trustworthy manufacturer
R

Tested for banned substances

Cons

Q

Does not include a scoop

Q

Some consumers have complained about the taste

 Best Overall

Naked Creatine

by Naked Nutrition

Naked Nutrition is known for its top-rated supplements and their vegan-friendly Naked Creatine is a popular one. Containing the highest grade of creatine in a fine, fast-dissolving powder, this supplement is great for easy and rapid absorption. Their product contains clean ingredients, without any artificial sweeteners, flavors, or other additives. Naked Nutrition is also known for its product transparency, posting its heavy metal reports on its website to show that they have nothing to hide.

naked creatine by naked nutrition
Pros
R

Transparent

R

High-quality ingredients

R

Trustworthy manufacturer

R

Easily mixes into liquids

Cons

Q

Higher price point compared to others

Q

3 grams of creatine monohydrate per serving versus 5 grams (difficult for creatine loading)

Common Questions About Thermogenic Fat Burners

Does vegan creatine really work?

Yes! Vegan creatine supplements have been extensively studied for their benefits of increasing muscle mass, strength, and performance, and improving recovery in athletes and regular gym-goers alike. There are many different functions creatine plays in helping boost muscle growth and performance and, creatine monohydrate specifically, is considered a gold-star standard for sports performance supplements.

Who should use vegan creatine? (Who should avoid it?)

Anyone who wishes to make gains in the gym, whether they are new to working out or are a seasoned pro, can benefit from taking vegan creatine supplements. Those who are taking medications for any chronic condition should ask their doctor before taking a vegan creatine supplement. Creatine is not recommended for those who have kidney or liver disease, as well as those with a history of diabetes. Do not take vegan creatine supplements if you are under the age of 18 years old, pregnant, or nursing.

Does vegan creatine go well with other supplements?

Yes, vegan creatine can be combined with other supplements, however, it is recommended to those who do this that they only do it with simple supplements that do not otherwise contain any additional ingredients, such as herbals. The research on the benefits of combining vegan creatine supplements with others is limited. Many consumers report creatine supplements pairing well with pre-workouts that contain caffeine for better performance, but the research is limited on this as well.

Is vegan creatine worth the money?

There are so many different brands of vegan creatine, and some are better than others. Many budget-friendly, high-quality brands will give you a good bang for your buck. Overall, many consumers looking to boost performance and muscle believe creatine is well worth the price tag.

How does vegan creatine compare to getting the same nutrition via diet?

When it comes to nutrition, a whole foods first approach is always best. However, in the case of creatine, it comes only from animal products. Vegan creatine supplements are synthesized so they do not contain any animal byproducts. This allows vegan dieters access to creatine where they otherwise would not. It should be noted that creatine is not considered an essential nutrient.

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