Among all the fitness supplements available in the market, Creatine is a popular one for a couple of reasons. Firstly, Creatine has been proven to have a definite positive effect on workout performance. Secondly, it is associated with multiple health benefits such as increasing cognitive performance and decreasing depression. Now, if you follow a strict vegan regime, you would like to know some of the best vegan Creatine supplements.
We have analyzed all the brands producing vegan Creatine supplement and come up with the best ones. These products are truly vegan, as the brands claim. For vegans, health supplements, and specially Creatine is very important since they provide your body with much-needed nutrients. However, before you get introduced to Creatine or any fitness supplement, it is essential to follow up with your doctor. Based upon your health condition and dietary needs, you need to take it in proper measurement.
- What is Creatine?
- Best Vegan Creatine Supplements
- Do Vegans Need Creatine?
- What to look for When Buying Creatine?
What is Creatine?
Creatine is a substance, which is generally produced in our muscle cells. It’s a combination of amino acids L-arginine, glycine, and L-methionine. Most of the creatine is produced in our body naturally by the liver, kidney, and pancreas. Also, we can source it from protein-rich foods such as meat, eggs, and seafood.
Creatine helps the muscles to gain energy during heavy workout sessions. However, the body only stores creatine at a limited amount and it gets used-up during and intense workout. This is why taking creatine as a supplement is quite common among fitness enthusiasts and athletes in order to gain muscle and enhance strength. For other minerals and vitamins, you can try out some vegan spirulina powders.
Is Creatine Vegan?
No, Creatine is not vegan, as it comes mostly from animal products such as eggs, meat, and seafood. It is found in animal tissues and therefore, should be avoided by the ones following a vegan diet. Fortunately, vegans can consume creatine supplements, which contain no animal-derived ingredients like the ones mentioned-below.
Is Creatine Monohydrate Vegan?
Yes, creatine monohydrate is a vegan product since it contains no animal-derived ingredients. Creatine monohydrate is commonly known to us as creatine supplement. It is made by combining the two vegan creatine sources sarcosine and cyanamide together. Besides being a vegan product, it is absolutely safe for human consumption.
What are the Benefits of Using Creatine?
There are numerous benefits of creatine for those who are on a fitness regime. For vegans, it works as a great source of protein and energy. Here are some of the main benefits of creatine supplements.
Increased Cognitive Performance
Creatine enhances cognitive performance by supplying energy to the various parts of the brain. Hence, you will feel more energetic entire the day, even if you are slightly deprived of sleep. In a study, 45 vegetarian young adults took 5 grams of creatine for a consecutive 6 days and were reported to have a significant positive effect on memory and intelligence.
The primary reason for taking creatine is to enhance strength and body composition. Creatine enriches your body with the goodness of amino acid, which helps you to grow healthy muscles. Based on the result of a number of studies, creatine works as a brilliant supplement for the vegans to obtain strong physic.
Increased Anaerobic Endurance
Creatine works as a great energy buffer to let you do more exercise. High-intensity exercises require a lot of strength that you might lack usually. Taking creatine helps you to do more reps of high-intensity exercises by increasing your anaerobic endurance.
What are the Side-Effects of Creatine?
Plant-based creatine has no side effects on healthy individuals. Perhaps it is the only fitness supplement without any side effects. There is no scientific evidence that suggests creatine as slightly or partially harmful to healthy individuals. However, you might notice a small body weight gain when taking this supplement. Did you know that your vegan creatine supplement might expire. So, you need to know how to store it. For this, you can check our article on ‘Does Creatine Expire‘.
This weight gain is normal and healthy since it is a result of transient water weight retention. Secondly, a few people experience gastrointestinal disturbances that can also be controlled by taking the creatine with meals. However, we should also admit that people with kidney damage, diabetes, or associated conditions must avoid creatine. Of course you cannot feed it to any on-adult. For infants, you can feed some best vegan baby formulas for better growth filled with nutrients.
Best Vegan Creatine Supplements
Creatine for vegansis available as supplements and you can take these daily to ensure a high level of energy and proactivity. Here is a thorough analysis of these products to help you choose the most suitable one. These brands produce some of the best creatine supplements to choose from.
This 5kg pack of micronized creatine monohydrate from BulkSupplements makes an ideal option for the vegans. You can gain muscle mass and body weight without consuming protein powders or any other supplement. This one boosts your anaerobic strength and contributes to your cognitive function, as found in a bulksupplements creatine review.
This formula is produced in an FDA registered and inspected food facility in Henderson, Nevada USA. It is third party tested, lab-verified and cGMP approved. The resealable pack of BulkSupplements Creatine Monohydrate is available in 6 other sizes too. You can include this vegan creatine monohydrate powder to your regular diet by adding it to your morning smoothie, juice, almond milk (or any cruelty-free milk), or water. You can also make your own capsules with the powder.
This black-green container of micronized creatine powder from Optimum Nutrition offers 240 servings. On each serving of the powder, you gain 5gm pure creatine monohydrate. Energy, endurance, and muscle recovery are ensured when you take this formula on a daily basis.
As the formula is made of premium quality CreaPure, it is free from impurities and contaminations. The formula is unflavored and keto-friendly. Also, it is vegan and cruelty-free. The micronized formula mixes well in your favorite beverage and absorbs quickly in the body when you take it post-workout. There are 4 other sizes of this product that you can also check out.
To reduce exercise fatigue and maximize physical performance, this energy booster from Jarrow Formulas could be the best choice. This creatine powder absorbs hydrogen ions released by our muscles in the form of lactic acid (Check how Lactic acid is vegan with us). It is free from additives, fillers, or artificial flavors.
The 1.32 pounds pack is economical while there are other two sizes as well. The regular dosage of 1 spoon Jarrow Formulas creatine powder will give you better strength, energy, and muscle shape. You can mix it with 20 ounces of water or fruit juice and drink it immediately after or during a workout. The glucose found in certain fruit juices enhances the uptake and utilization of this creatine monohydrate formula.
Now Foods introduces this organic creatine powder, which is free of modifiers, additives, coloring, and allergens. It ensures optimal performance during your short bouts of intense exercise by promoting your production of ATP. The high-quality ingredients are free from animal-derived ingredients and are safe for vegans.
This supplement has been tested for banned substances (doping substances) by LGC. It comes with an NPA A-rated GMP certification. The micro-fine powder is ultra-smooth and mixes effortlessly with juice or water. You can also mix this non-flavored supplement with your shake or smoothie. This 2.2-Pound pack will sustain for long if you consume 1 to 3 times daily.
The only flavored creatine vegan powder in the list is this one from the house of Genius. It is one of the top natural anabolic post-workout supplements to recharge your every cell and build muscle cells faster. It provides minimal water retention and hence doesn’t cause bloating.
One of the secret ingredients in this creatine supplement is SR Beta-Alanine, which effectively enhances muscular endurance. This supplement is lab-tested, third party tested and absolutely vegan. The 188G pack sustains for long. Many people love its green apple flavor that tastes nice with water and juice. Recent studies have suggested that this creatine powder is best taken post-workout.
Do Vegans Need Creatine?
Yes, creatine is essential for vegans due to multiple reasons. The purpose of any supplement is to enrich your body with its much-needed nutrients, which sometimes foods can’t provide enough. Creatine (CNCH₂CO₂H) is a fitness supplement that is mostly found in animal foods. It is also produced naturally in the human body but is not sufficient enough.
Moreover, when you are on a fitness regime, you need creatine in a higher amount. And while on a vegan diet, you avoid animal-derived ingredients in your diet and therefore, you must take creatine to boost energy and gain muscle growth.
Why Vegans Should Take Creatine?
Regardless of whether you do high-intensity exercises or not, if you are on a vegan diet, you need a creatine supplement. Creatine is a compound that is found in animal products and not in fruits and vegetables.
Since you would avoid animal-derived ingredients in your food, you might show symptoms of fatigue and lack of energy gradually. It is a sign of insufficient creatine in the body and only supplements will help you boost energy. Taking creatine daily has proven an improved physical performance and brain function for those on a vegan diet.
What to look for When Buying Creatine?
While buying a creatine supplement, here are the things you should quickly check. These aspects will help you to choose the most suitable supplement and brand for yourself.
1. Vegan or Not
While we all know that creatine supplements are usually vegan-friendly, you should not trust it blindly. There are some non-vegan creatine supplements that use animal-derived ingredients and therefore, you should always check whether the product you would like to buy is mentioned as vegan.
2. Micronized or Not
Vegetarian creatine supplements are available in different forms and micronized ones are broken down to almost indiscernible small units. It has smaller particles than the other types and therefore is more soluble in the liquid. You should also know that micronized ones have the same nutritional property as the other forms.
3. Monohydrate or Nitrate
Many people consider monohydrate as the purest form of creatine supplement and therefore, prefer it over nitrate. Though it is proven that nitrate absorbs faster than monohydrate, it is considered to be lower in quality than monohydrate compound. However, there has been no scientific research to prove any health risk from nitrate.
4. Additives or Fillers
Contamination is one of the most crucial factors you should always consider while buying supplements. In order to make creatine supplements more powerful and appealing, sometimes it is mixed with other compounds. As a vegan, you must ensure no animal-derived additives are used. According to the experts, choosing creatine supplements with no additives and fillers should be the best decision.
We have already discussed that creatine supplements come in various forms. These are pills, capsules, powder, liquid, and more. Usually, capsules are coated in gelatin, which is an animal-derived ingredient. As a vegan, choosing the powdered form makes the best choice.
It is essential to take a creatine supplement in proper measurement as directed in the label or as recommended by your doctor.
This review highlights everything you want to know about vegan creatine supplements. Whether you take creatine or thinking of getting introduced to it, make sure you check all the above aspects mentioned above. The brands we have mentioned are some of the best vegan creatine supplement brands to choose from. They do have pros as well as cons and you should thoroughly check before beginning with this supplement.
Also, consult your physician or trainer to know about your measurement. You can include a measuring spoon in your cart as that would help you to measure your supplement correctly. If you notice any kind of side effects including bloating or gastrointestinal disturbances, you should follow up with your doctor before further consumption. A regular intake of creatine supplement is sure to boost your memory, grow your muscle cells, and keep you energetic during your fitness sessions.