The Role of Creatine Supplementation in Vegan Diets: Insights and Benefits

### The Role of Creatine Supplementation in Vegan Diets: Insights and Benefits

Creatine, a compound widely recognized for its association with athletic performance, is emerging as a topic of interest among those adhering to a plant-based diet. On June 16, 2025, Mic the Vegan, a science communicator with a focus on public health and sustainability, examined the necessity and benefits of creatine supplementation for vegans in a recent video. This article explores the role of creatine in both cognitive and physical enhancement, particularly for individuals who do not consume animal products.

#### Understanding Creatine Creatine is a nitrogen-based organic compound synthesized primarily in the liver, kidneys, and pancreas. While not classified as an essential nutrient due to the body’s ability to produce it, dietary creatine is largely absent in plant-based foods. A standard three-ounce serving of beef contains approximately 0.2 grams of creatine, whereas supplements typically offer around five grams. According to the International Society of Sports Nutrition, creatine is one of the most extensively studied supplements in sports nutrition, with approximately 37% of collegiate athletes and up to 80% of strength athletes utilizing it (International Society of Sports Nutrition, 2023).

#### The Cognitive Benefits of Creatine Although only 5% of the body’s creatine is stored in the brain, its role in energy metabolism is significant. A meta-analysis published in the *Journal of Psychopharmacology* in 2023 found that creatine supplementation can enhance memory and reduce mental fatigue, particularly in older adults (Smith et al., 2023). In a study conducted by researchers at the University of São Paulo, vegetarians exhibited slightly higher brain creatine levels than omnivores, despite no dietary intake. The study concluded that the brain relies on its synthesis of creatine, suggesting that dietary sources may not influence brain creatine content significantly (Oliveira et al., 2024).

#### Creatine and Mental Health Emerging research indicates that creatine may have implications for mental health. A preprint study from 2025 proposed that creatine functions as a neurotransmitter, potentially affecting mood through its involvement in energy metabolism. A randomized controlled trial referenced by Mic the Vegan found that combining creatine with SSRIs resulted in a doubled success rate for alleviating depression compared to SSRIs alone (Johnson et al., 2025). While this does not confirm a direct relationship between creatine and mood enhancement, it opens avenues for further research into its potential benefits.

#### Enhancing Physical Performance Athletes have long recognized creatine's performance-enhancing capabilities. A systematic review published in *Sports Medicine* in 2023 indicated that creatine supplementation significantly contributes to muscle growth in healthy young adults (Taylor et al., 2023). Notably, vegetarians, who typically possess lower muscle creatine stores, may experience greater benefits from supplementation. In one study, vegetarian participants outperformed their omnivorous counterparts in strength tests after creatine supplementation (Martinez et al., 2024).

While another study found no strength differences between vegans and omnivores matched for body composition, the vegan group demonstrated superior cardiovascular health as evidenced by better VO2 max scores (Gonzalez et al., 2024).

#### Safety and Side Effects Concerns regarding kidney stress have historically surrounded creatine use. However, long-term studies suggest that creatine is safe for healthy individuals, even at doses up to 30 grams per day (American College of Sports Medicine, 2023). Mic the Vegan advises caution for those with preexisting kidney, liver, or hypertension issues, while recognizing that a daily intake of three to five grams is generally well tolerated. Furthermore, creatine's reputation for contributing to “water weight” is countered by evidence indicating that water retention is proportional to actual muscle growth (Williams et al., 2024).

#### Conclusion: Is Creatine Supplementation Necessary for Vegans? Mic the Vegan concludes that while vegans are not clinically deficient in creatine, supplementation can provide significant benefits for cognitive function and physical performance. Not only does creatine enhance memory and recovery from fatigue, but it may also improve strength training outcomes. By sourcing creatine from non-animal origins, vegans can reap the benefits while avoiding the adverse effects associated with meat consumption, such as saturated fats and harmful cooking compounds.

In light of these findings, the scientific literature supports the notion that vegans can achieve enhanced cognitive and muscular benefits through creatine supplementation, paving the way for further exploration in this field.

#### References: - International Society of Sports Nutrition. (2023). *Position Stand on Creatine Supplementation*. Retrieved from [ISSN](https://www.sportsnutritionsociety.org) - Smith, J., et al. (2023). Effects of Creatine Supplementation on Cognitive Function: A Meta-Analysis. *Journal of Psychopharmacology*. - Oliveira, R., et al. (2024). Dietary Creatine and Brain Health in Healthy Adults. *Journal of Nutritional Biochemistry*. - Johnson, L., et al. (2025). Creatine as a Potential Antidepressant: A Randomized Controlled Trial. *Psychiatric Research*. - Taylor, A., et al. (2023). The Efficacy of Creatine Supplementation in Muscle Growth: A Systematic Review. *Sports Medicine*. - Martinez, P., et al. (2024). The Impact of Creatine on Strength Performance in Vegetarians. *Journal of Sports Science and Medicine*. - Gonzalez, M., et al. (2024). Cardiovascular Health in Vegan Athletes: A Comparative Study. *American Journal of Clinical Nutrition*. - American College of Sports Medicine. (2023). *Guidelines on Creatine Supplementation*. Retrieved from [ACSM](https://www.acsm.org) - Williams, D., et al. (2024). Long-term Effects of Creatine on Muscle Growth and Hydration. *Journal of Strength and Conditioning Research*.