Creatine

Creatine is a nitrogenous organic acid that helps supply energy to cells, primarily muscle cells, by regenerating adenosine triphosphate (ATP), the body's main energy currency. It is naturally produced in the liver, kidneys, and pancreas from amino acids, and is also obtained from dietary sources, particularly animal flesh. Consumers encounter creatine most often in discussions of athletic performance, muscle building, and dietary supplements, where it is widely used to enhance high-intensity exercise capacity.

In the real world, creatine functions by increasing the phosphocreatine stores in skeletal muscle. During short bursts of intense activity—like sprinting or weightlifting—phosphocreatine donates a phosphate group to ADP to rapidly regenerate ATP, delaying fatigue. Typical supplementation involves a loading phase of 20 grams daily for 5–7 days, followed by a maintenance dose of 3–5 grams per day. The body stores about 95% of creatine in muscle, with the remainder in the brain and other tissues. Plant-based diets contain negligible creatine, so vegans have lower baseline muscle creatine levels than omnivores.

For someone eating a plant-based diet, creatine supplementation can help normalize muscle creatine stores and improve performance in high-intensity exercise, potentially bridging a gap caused by the absence of dietary creatine from meat and fish. However, the body synthesizes creatine endogenously, so deficiency is not a health risk for most people. Some studies suggest cognitive benefits from creatine, particularly in vegetarians, but evidence is mixed. Supplementation is generally safe, though individuals with kidney conditions should consult a healthcare provider before use.