New research suggests vegetarians and vegans naturally store less creatine than meat eaters, but they also tend to see the biggest benefits from taking a creatine supplement.

Creatine helps muscles quickly produce energy during activities like lifting weights or sprinting, and it’s found primarily in meat. While the body makes some creatine on its own, studies show vegetarians typically have muscle creatine levels about 20 to 30 percent lower than omnivores. Research also suggests that after supplementing with creatine, vegetarians often experience larger improvements in muscle stores, strength, power, and even some measures of memory and mental performance because they’re starting from a lower baseline.

What researchers and experts recommend:
Creatine monohydrate is the most studied and widely recommended form.
A daily 5-gram dose is commonly used in research.
Powder is generally considered more reliable and cost-effective than gummies.
People with kidney disease or other medical concerns should talk with their healthcare provider before starting any supplement.

Researchers stress that this doesn’t mean plant-based diets are unhealthy. Well-planned vegetarian and vegan diets are linked to many health benefits, and creatine is just one nutrient that’s naturally lower without meat. For plant-based athletes and active adults, a scoop of creatine could help fill that gap and give muscles a little extra fuel when it counts.
Source: Silicon Canals