6 Best Vegan Creatine Options (2024): No Animal Products Needed for Optimal Gains and Recovery

Creatine has long been praised for its role in helping to increase energy levels by ramping up production of ATP, plus its ability to build muscle, improve muscle recovery, and benefit overall exercise performance. However, where does it fit in the vegan diet or with exercisers who are plant-based? The answer is, quite well actually. We cover it more in depth later, but vegans can and should supplement with creatine, especially if their goal is muscle protein synthesis.

RELATED: Creatine Benefits

However, you want to be sure your creatine supplements adhere to your dietary preferences. Luckily, plant-based creatine is a pretty common thing as creatine is mostly synthetically made rather than derived from animal products. So, our team of nutrition coaches, personal trainers, and athletes tried some plant-based creatine products so we could find the best vegan creatine to recommend to you. 

Don’t worry about purported side effects like increased risk of cramping while on creatine, as science has long since debunked this claim. However, bloating and water retention are common creatine side effects that are harmless and will fade off with consistent use. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

The 6 Best Vegan Creatine Supplements

• Best Overall Vegan Creatine Powder: Transparent Labs Creatine HMB
• Best Organic Vegan Creatine: Legion Recharge
• Best Vegan Creatine Monohydrate: XWERKS Lift
• Best Vegetarian Creatine: Nutricost Creatine Monohydrate
• Best Budget Vegan Creatine: Bulk Supplements Creatine
• Best Creatine for Vegan Athletes: Onnit Creatine Monohydrate
• Best Clean Vegan Creatine: Optimum Nutrition Micronized Creatine

Best Overall Vegan Creatine Powder: Transparent Labs Creatine HMB

Good for: Those looking for a third-party tested, multi-ingredient creatine

Best Overall

Transparent Labs Creatine HMB

GGR Score: 4.5

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Product Highlights

• Uses research-backed doses 
• Available in more than 10 fruit flavors and an unflavored option
• Free from artificial sweeteners, colored dyes, fillers, and harmful additives

Pros & Cons

Pros

• 10+ flavors, 1 unflavored option
• Includes B-Hydroxy B-Methylbutyrate (HMB)
• 5 grams of creatine monohydrate per serving
• Contains no added sugar, artificial sweeteners, dyes, or fillers
• 10% off and free shipping with subscription

Cons

• No stimulant (for those looking for pre-workout boost)
• Some reviews say supplement is overly sweet
• Mixed reviews on solubility (not dissolving thoroughly)

Bottom Line

Transparent Labs’ Creatine HMB puts a unique twist on the more traditional creatine monohydrate by adding HMB to more effectively build strength, stamina and recovery. It's available in a dozen different flavors, including an unflavored option; some reviews criticize the taste of some flavors, though, saying that they're overly sweet.

Transparent Labs creatine HMB includes no artificial sweeteners, artificial colors, artificial fillers, or artificial additives. This is probably why its reputation as one of the most “transparent” sports supplement brands out there has been growing fast as of late. 

There are 5 grams of creatine in Transparent Labs Creatine HMB, which means that it contains the exact efficacious dose of what research has shown to be the optimal amount¹ of creatine to receive its benefits. It’s also been third-party tested by Informed Choice, which makes it great for vegan athletes who may be required to submit to drug testing. 

For plant-based athletes who are struggling with gaining mass, note that this creatine supplement also contains HMB. According to a meta-analysis of dozens of studies², HMB and creatine had the greatest impact on increasing muscle mass and strength out of hundreds of workout supplements.

Furthermore, Transparent Labs Creatine HMB contains bioperine, a black pepper extract that enhances the absorption and utilization³ of natural compounds in dietary supplements, like HMB and creatine. Indeed, our testers rated the effects of this supplement a 5 out of 5.

When one of our team members, certified personal trainer (CPT) and GGR senior editor Nicole Davis, tried Transparent Labs Creatine, she rated it a 4 out of 5 on taste. She said, “I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water. Some people may prefer this though!” 

Nicole also rated it 3.5 out of 5 in terms of solubility. “Floaties, didn’t dissolve completely,” she notes.

Amanda Capritto, GGR senior staff writer and certified personal trainer, also had iffy feelings about the flavor. “I got the Peach Mango flavor and there’s something weird about it. The flavor itself is good and strong enough, but I think the BioPerine, which is a derivative of black pepper, is altering the taste. When you smell it, it smells spicy in a weird way. It’s kind of off-putting. When mixed, it tastes a bit bitter unless mixed with more than the recommended amount of water.”

Amanda also agrees about the solubility. “Same for me as above; I got chunks and it settles if you don’t drink it all in one go.”

Read our full Transparent Labs creatine review for more details.

Best Organic Vegan Creatine: Legion Recharge

Good for: People looking for a clean, all-around post-workout supplement

Best Organic

Legion Recharge

GGR Score: 4.4

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Product Highlights

• Nature-based post-workout drink designed to improve recovery and increase muscle growth
• Contains 5 grams of micronized creatine, 2.1 grams of L-carnitine L-tartrate, 10.5 milligrams of corosolic acid
• Research-backed levels of ingredients
• Made in a cGMP, FDA-inspected, and NSF-certified facility
• Money-back guarantee

Pros & Cons

Pros

• Great customer service
• Money-back guarantee
• Can view actual lab results
• All natural
• No added sugar
• Subscribe and save 10%

Cons

• Stevia flavor is too sweet for some
• Unflavored is actually sweetened

Bottom Line

If you’re looking for an all-natural post-workout supplement that is made of research-backed ingredients, Recharge post-workout supplement is one worth considering. Its taste and positive impact on performance is appreciated by the vast majority of users.

As a multipurpose post-workout supplement, Legion Recharge is more than just creatine. Now, obviously I’m not suggesting that you get rid of your protein shakes in favor of Recharge, but it does contain almost every commonly used clinically researched compound.

One of these compounds is l-carnitine, which has been suggested to help slow muscle damage and enhance recovery after workouts by promoting muscle cell repair⁴.

Moreover, the supplement contains 10 grams of corosolic acid, an obscure compound that even the most experienced bodybuilders are not familiar with. There’s probably a reason for that: long-term studies need to be conducted on it. 

According to the science we do have, it appears that corosolic acid enhances post-workout absorption of other nutrients like creatine and protein by increasing insulin signaling⁵. It should be noted that this compound is relatively new in the world of sports nutrition, so in order to establish more precise effects, more research is needed.

With this product, you will find 5 grams of micronized creatine powder that is processed with smaller crystals in order to help it dissolve in beverages more favorably. The justification behind micronized creatine powder is to make the supplement more water soluble.

For those who love more naked creatine supplements with no GMO, artificial sweeteners, preservatives, artificial flavors, or unnecessary fillers, Legion is the brand for you and Recharge checks all of these boxes. It’s also 100% plant-based, despite the multiple ingredients it contains. 

GGR senior editor and certified nutrition coach Nicole Davis tried the Strawberry Lemonade flavor and said she liked it, calling it “pretty sweet, but also tart.” She also said it dissolved well and rated the taste a 5 out of 5 overall. In fact, she also rated Recharge a 5 out of 5 in effects as well as solubility. Recharge is third-party lab tested by Labdoor so, all in all, there aren’t a whole lot of reasons to not give this creatine a try. 

Read our full Legion Recharge review for more.

Best Vegan Creatine Monohydrate: XWERKS Lift

Good for: Those looking for a simple creatine monohydrate powder that will last them a while

Best Monohydrate

XWERKS Lift

GGR Score: 4.25

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Product Highlights

• Pure micronized creatine monohydrate
• Unflavored
• Each bag contains 80, 5-gram servings
• Mixes into your favorite drink 

Pros & Cons

Pros

• One simple ingredient
• Easy to digest
• Mixes well
• Combined with strength training it increases the growth of lean muscle
• Subscribe and save 5%
• Free shipping on orders over $75

Cons

• Does not come in flavors
• Some customers don't like the bagged packaging, as it gets messy easily

Bottom Line

Xwerks Lift is an affordable, clean, and effective creatine supplement that provides 5 grams of micronized creatine monohydrate per scoop. Anyone looking for a simple and budget-friendly creatine powder may be pleased with Lift.

Nothing too special here, as what you can expect is a big ol’ sack of 80 servings of micronized creatine monohydrate powder. For most of you, that may be exactly what you are looking for and simplicity in formulation doesn’t mean to lower your expectations, as our team loved this supplement. 

GGR senior staff writer and certified sports nutrition coach Amanda Capritto rated XWERKS a 5 out of 5 on taste, mainly giving this rating because there was no flavor. “This is ideal for creatine in my opinion, because it means you can mix it into your protein shake or smoothie or even coffee and it won’t alter the taste,” she says. “Alone in water, it tastes a little bitter, but it’s not too bad—definitely manageable and not bitter enough to knock off points. I found it completely undetectable in protein and coffee with cream.” 

She also gave it a 4.75 out of 5 in solubility, not able to quite give it a 5. She states, “It does leave some grainy residue in the bottom of the glass when mixed with plain water. However, it doesn’t have a grainy mouthfeel going down the hatch.”

In terms of effects? Amanda gave it a perfect score of 5 out of 5, but she did note, “I didn’t take this for long enough to see effects, and even if I did, it would be hard to attribute any effects directly to this because I also take protein and other supplements. That said, because it is a simple creatine monohydrate and provides proper dosing, I can say with confidence it will produce effects when used in accordance with proper dosing protocols.”

Last but not least, with 80 servings contained in one unit, this would be an ideal brand to choose if you are planning on doing a creatine loading phase with your creatine so you don’t have to worry about running out in the middle of your cycling, even with the higher dosage required.

Our XWERKS Lift creatine review has more.

Best Vegetarian Creatine: Nutricost Creatine Monohydrate

Good for: People following a vegetarian diet and want a versatile creatine supplement 

Best Vegetarian

Nutricost Creatine Monohydrate

GGR Score: 4.3

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Product Highlights

• Powder creatine monohydrate supplement 
• 5 g of creatine per serving 
• Improved strength and muscle growth 
• May help prevent injuries
• Supports cognitive and bone health

Pros & Cons

Pros

• Subscribe and save options
• Non-GMO and gluten-free
• Manufactured in cGMP-compliant facility
• Affordable at under $0.40 per serving
• Unflavored variety has 1 ingredient, micronized creatine monohydrate

Cons

• Some flavors sold out
• Flavored versions contain sucralose which may cause stomach upset
• Mixed reviews on mixability not dissolving entirely
• Mixed reviews on some flavors, saying sweetener was overpowering

Bottom Line

Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.

Nutricost Creatine Monohydrate is a great creatine option for people following a vegetarian diet. 

As a tasteless vegetarian creatine powder, you can easily mix Nutricost Creatine Monohydrate into water, other workout supplements, and even smoothies. GGR’s Performance Editor and certified nutrition coach Anthony O’Reilly says that this creatine doesn’t cause bloating like some others he’s tried and gave it a rating of 5 out of 5 when it came to effects. 

Unlike many other creatine powders, Nutricost kept it simple with this unflavored option. It contains nothing but micronized creatine monohydrate, plain and simple. “Micronization may make it easier for the body to digest and absorb this supplement,” says registered dietitian Perry Nix. If you are a minimalist when it comes to what you put in your body then we think you will love this. 

If you want your workouts to have a bigger impact, then adding this creatine to your routine is a great start. You will be giving those hard-working muscles the boost that they need to get things done.

We know that drinking something that is gritty or settles at the bottom of your cup isn’t ideal and unfortunately, this product is not free of that. Frieda Johnson, GGR editor and NASM-certified nutrition coach says, “This settles as much as every other kind of creatine monohydrate I’ve ever tried—which is to say, it settles quite a bit.” 

Aside from being versatile and vegetarian, this creatine supplement is also very affordable, we rated it a 5 out of 5 for affordability. 

For a more in-depth look at this budget-friendly creatine, check out our full Nutricost creatine review.

Best Budget Vegan Creatine: Bulk Supplements Creatine

Good for: People on a tight budget who don’t mind getting their supps in bulk

Best Budget

BulkSupplements Creatine Powder

GGR Score: 3.7

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Product Highlights

• 5 grams of pure creatine monohydrate
• Formulated to promote muscle mass, improve recovery time, and increase anaerobic strength
• Available in multiple sizes as well as in capsule form
• Dairy-, soy-, sugar-, yeast-, and gluten-free

Pros & Cons

Pros

• Receives very positive reviews from the vast majority of users
• Great customer service
• Mixes well
• Several sizes available
• Both vegetarian and gelatin capsules available
• Dairy-, soy-, sugar-, yeast-, and gluten-free

Cons

• In capsule form, you must consume seven pills

Bottom Line

Bulk Supplements’ Creatine Powder is an effective supplement that is sugar-, dairy-, soy-, gluten-, and yeast-free so may be a good choice for anyone with dietary restrictions.

This is a no-frills supplement, with creatine monohydrate as the sole ingredient and it proudly displays on the label that it is vegan-friendly, gluten-free, and has no additives. 

Now let’s talk about why it made our list for the best budget creatine. If you buy the 20-serving bag, you’ll pay about $0.65 per serving, which isn’t too bad. However, if you spring for their biggest size, which has a whopping 1,000 servings, this comes out to a bargain: just $0.15 per serving! This gives a whole new meaning to the Bulk Supplements name, given that’s how you can get a value out of this creatine you would be hard pressed to find anywhere else. 

When GGR senior editor Nicole Davis tried Bulk Supplements creatine, she gave it a 5 out of 5 in effects and taste, saying that it was relatively neutral given that it’s unflavored. She also rated it a 5 out of 5 in solubility and notes that it dissolves well. All in all, if you want a straightforward supplement and you don’t mind buying a ton to get one heck of a bargain, Bulk Supplements creatine is worth a try. 

Read our full Bulk Supplements creatine review for more.

Best Creatine for Vegan Athletes: Onnit Creatine Monohydrate

Good for: Those who want a rigorously tested, one-ingredient creatine supplement

Best for Athletes

Onnit Creatine Monohydrate

GGR Score: 4.5

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Product Highlights

• Unflavored to mix with your favorite drink
• Dairy-free, soy-free, and vegan
• Designed to improve anaerobic performance, muscle recovery, and explosiveness
• One serving, or two scoops, provides 5 grams of creatine monohydrate
• Third-party tested to be competition-safe and certified by Informed Sport
• Formulated to promote the regeneration of ATP and  increases in muscle mass

Pros & Cons

Pros

• No poor aftertaste when mixed with a flavored drink
• Dairy-free, soy-free, vegan
• Informed Sport Certified
• Affordable
• Website provides studies on the effectiveness of creatine
• Subscribe and save 15%

Cons

• Customer complain of gritty texture
• Small container

Bottom Line

If you're looking for a pure, low-cost creatine monohydrate, Onnit Creatine Monohydrate may be a good fit for you.

Onnit is a fantastic supplement for athletes wary of proprietary blends and contaminants in their supplements that could get them into some career-ending trouble. As part of the Informed Sport certification, Onnit’s products are tested by LGC, a world-class anti-doping laboratory.

For the detection of banned substances in sports nutrition products, it is widely considered the gold standard. Athletes can take Onnit products bearing the Informed Sport logo with the peace of mind that they won’t accidentally test positive for drugs. Informed Sport products are thoroughly tested before being made available.

RELATED: How To Take Creatine

This is an unflavored creatine monohydrate powder, which could be good or bad news depending on what your preferences are. One benefit of having an unflavored creatine supplement is you can blend it into your protein smoothies or shake it with your protein powder to eliminate having to take multiple supplements separately. 

However, it’s super important that you’re aware that you do need to take 2 scoops in order to get the clinically effective dose of 5 grams. For those who are used to only scooping once for their creatine, this is vital, as only taking one scoop will not get you the benefits you are looking for. 

One of our expert testers and GGR editor Frieda Johnson rated the taste a 4 out of 5. She comments, “It has a little bit more of a bitter taste than other unflavored creatine monohydrates I’ve tried, but I still have no problem drinking it plain in water. It does have a tiny bit of an aftertaste, though.” She also rates the solubility a 3 out of 5, stating the following: “It settles quite a bit and needs to be stirred several times while drinking.”

Frieda does rate the effects as a 5 out of 5. “I’ve been taking this every day for several weeks now and have not noticed any change, for better or worse, compared to the brand of creatine I usually take daily,” she says. 

All that said, $0.41 per serving and only one ingredient, micronized creatine monohydrate, makes this a pretty straightforward and affordable creatine for vegan athletes looking for some safe muscle recovery. 

Read our full Onnit creatine review for more.

Best Clean Vegan Creatine: Optimum Nutrition Micronized Creatine 

Good for: People who want a straightforward creatine monohydrate powder that’s easy to mix

Best Clean

Optimum Nutrition Micronized Creatine Monohydrate

GGR Score: 4.2

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Product Highlights

• Banned substance tested and approved
• 5 grams of micronized creatine monohydrate 
• Only available as unflavored
• Best used during the loading phase
• Potentially increases energy, endurance, and decreases recovery time
• Supports lean muscle growth

Pros & Cons

Pros

• Very affordable
• Pure creatine monohydrate
• Can be mixed into your favorite beverage
• Keto-friendly
• Users report its effectiveness in building muscle
• 5 grams of creatine monohydrate per serving

Cons

• May cause digestive issues in some
• Does not dissolve well according to some reviews

Bottom Line

If you’re looking to add some bulk with pure creatine, Optimum Nutrition Micronized Creatine Monohydrate is one worth considering.

Doesn’t get simpler than this. No flavors, no GMO, no sweeteners, just 5 grams of pure creatine monohydrate and vibes. This is why we named it the best clean plant-based creatine. It’s been micronized to improve solubility and our product tester Amanda Capritto, GGR senior staff writer and certified sports nutrition coach, rated it a 4.5 out of 5 in solubility. She notes, “In plain water it’s just a little cloudy looking, similar to a collagen powder, but no big deal at all.”

She also gave the micronized creatine powder a 5 out of 5 in taste. “Totally fine; doesn’t taste like anything, really, and is 100% unnoticeable if mixed with any other flavored drink (like pre-workout or sports drink),” Amanda says. Finally, she rated the formulation a 5 out of 5. “I mean, it doesn’t really get any better than this,” she affirms. “It’s clinically dosed, screened for banned substances, decent customer service, easy to buy, great pricing.”

Other Vegan Creatine We Researched

There’s other vegan creatine on the market that we tested as well. Here are a few other options that didn’t make our best-of list.

Optimum Nutrition Micronized Creatine Capsules: This is a product from a trusted brand and with straightforward ingredients. However, the capsules are made from gelatin, which is not a vegan-friendly ingredient. You can read our full Optimum Nutrition creatine review for more information.

Bodytech Creatine Monohydrate: This creatine product is a great choice for most people, but it doesn’t specify whether or not it’s vegan on the label. Read more in our full Bodytech Creatine Monohydrate review.

Why Should Vegans Take a Creatine Supplement? 

In view of the fact that creatine is naturally found in highest quantities in animal products, such as red meat, poultry, and seafood, it can be said that vegans are probably not getting a consistent amount from their diets. As a result, it’s not surprising that studies have found that vegans have a significantly lower level of creatine levels in their muscles than their non-vegan counterparts, even if they are equally active. 

Therefore, studies seem to suggest that supplementing with creatine allows vegans to store even more creatine in their muscles than omnivores⁷, even if they use the same daily dose. Scientists posit this is because they have lower initial creatine levels. However, it’s noted that this increase in phosphocreatine doesn’t necessarily translate to more adenosine triphosphate (ATP) production or superior athletic performance benefits⁸. 

In any case, a vegan diet usually lacks key amino acids needed for optimal protein synthesis. Therefore, one could argue creatine is the most important supplement to include in their regimen (next to maybe vegan protein powders), if they are looking to optimize their muscle growth and exercise performance. 

What’s the Best Form of Creatine? 

Given the wild popularity of creatine supplements, there has emerged a variety of types of creatine. In fact, there are nearly a dozen to choose from, so we will just compare the most common forms below. There are other types unlisted that include creatine malate, magnesium chelate, and phosphate. However, there is not enough evidence available to make them worth considering here. 

Creatine Nitrate 

It is believed that creatine nitrate is more soluble because it is bound to a nitrate molecular structure rather than a monohydrate molecule and nitrates are more soluble in water. Though this increased solubility is often translated as being more effective than other forms, evidence does not support that it works significantly better than monohydrate. 

What’s more, it’s posited that, since nitrates have been shown to improve blood flow, creatine nitrate can double as a nitric oxide supplement, as well. However, studies have shown that creatine nitrate offers benefits similar to monohydrate⁹ and can thus operate simply as a more soluble alternative to creatine monohydrate.

Creatine HCl

Most of the science we have that supports the benefits of creatine HCl have been performed on animals and, given that animals likely respond to creatine products differently than we do, it’s not wise to extrapolate those results into human recommendations. 

Despite this, a study published in Food and Nutrition Sciences⁶ examined weightlifters who took creatine monohydrate or creatine HCl daily while engaging in high-intensity exercise for four weeks. The study claims that the HCl group lost more fat and gained more lean muscle mass, but this isn’t entirely true. 

Body fat percentage testing was measured using skin calipers, which isn’t a method known for its accuracy. Furthermore, for whatever reason, the authors failed to report that the creatine monohydrate group gained 0.2 pounds more than the HCl group. Regardless, this is a widely cited study to support the superior benefits of creatine HCl. 

The study also talked about, as mentioned, the widely spread claim that you don’t need 5 grams of creatine HCl like you do with creatine monohydrate. However, the trial showed that 5 grams was superior for both forms in terms of improvements in physical performance. 

It is believed that taking HCl creatine reduces the chances of having adverse side effects since it is 38 times more soluble than monohydrate and potentially more bioavailable. Indeed, in animals it has been shown to reduce bloating and GI symptoms, but these effects in humans have been widely anecdotal. That said, if you don’t want the bloating and water retention that comes with the effects of creatine, you may want to give HCl a try to see how you respond. 

RELATED: Does Creatine Expire?

Creatine Monohydrate

The most common form of creatine is creatine monohydrate, which we’ve already sung the praises of at length. Five grams daily of this stuff has been proven by hundreds of studies to be beneficial to build muscle and improve physical performance. 

Studies have shown that, when compared to other creatine products, it is either very similar or superior¹⁰. It also tends to be the one that is much more affordable, so there’s not really a good reason to supplement with anything else, unless you’re just assessing other forms for GI tolerance and bloating. 

Furthermore, recent science suggests that creatine benefits can go beyond athletic performance. One recent study published in 2023¹¹ showed that it can help improve brain function. Most people don’t know that we store some creatine in our brains—but you do now! As you can imagine, keeping the brain running strong requires a lot of adenosine triphosphate and creatine plays a role in optimizing the production of ATP.

Emerging science is showing that, by increasing energy levels in the brain, it may alter brain bioenergetics in a way that can improve memory and cognitive function. Interestingly, the study notes that vegans and vegetarians experienced more profound improvements in brain function than meat eaters when supplementing with 20 grams of creatine monohydrate over 5 days.

What Types of Creatine Should I Avoid? 

These types of creatine aren’t dangerous or anything per se, the research just shows they aren’t a good use of your money. Here’s why:

Creatine Ethyl Ester

Creatine ethyl ester has only been tested for its effectiveness in improving muscle strength and body composition in one study…and it showed that it wasn’t nearly as effective at either when compared to creatine monohydrate¹². Pass. 

Create Citrate 

Some studies have shown that citrate can be as effective as monohydrate, but most studies on citrate have been inconclusive¹³ in terms of it having any effect at all.

How We Picked and Tested the Best Vegan Creatine

As always here at Garage Gym Reviews, we are committed to providing you with honest reviews. In order to compile this list for the best vegan creatine supplements, our team of certified personal trainers, athletes, and registered dietitians tried and researched the creatine products for ourselves. Since we all lift weights, we were also able to speak to our personal experience on the effects of each brand. 

For this list, we wanted to provide creatine supplements that contain no animal products, for obvious reasons. However, we also heavily weighed formulation and dosage in our scores, as these are critical for vegan athletes who may need a little more help with muscle growth due to a different ratio of amino acids in their diet. We also assessed taste and solubility while doing our testing and rating. 

RELATED: How Long Does Creatine Stay in Your System?

What to Look For in a Vegan Creatine Supplement 

When you’re shopping for vegan creatine, keep these categories in mind.

Form 

The most common forms of creatine are in powder and capsules. Creatine may also be included in pre and post workout supplements as an additional ingredient. That said, even though creatine powder is by far the most common, consider capsules as well for those who prefer to take their creatine quickly rather than chugging it. Vegans, beware, though. Some capsules are made using gelatin, which is an ingredient derived from animals. 

RELATED: Best Pre-Workout with Creatine

Price Per Serving 

Creatine is a supplement, like most, that works best when you take it with consistency. Thus, you want to stay fully stocked to be able to take your powder or capsule daily. The dose you need for creatine loading, which takes advantage of vegan muscle cells being more accommodating to storing creatine, should be much higher than the one-serving dose of 5 grams. 

Thus, you’re going to need an excess of creatine on hand. So, to keep things economical, take the price per serving into consideration so you can meet your goals without breaking the bank. 

Taste 

Creatine is a derivative of multiple amino acids which, when contained in red meat and beans, is quite tasty. However, when isolated, can taste kinda sour and downright unpleasant. So, make sure the flavor of your creatine powder is at least bearable, since no amount of ATP is worth having to choke down sour, salty solution every day. 

Creatine Type 

There are many different types of creatine with the most common types on the market being monohydrate, HCl, citrate and nitrate. Some people opt for forms like HCl, which many bodybuilders and fitness enthusiasts alike insist causes less bloating, but you can see if there’s a difference for yourself. 

All in all, though, creatine monohydrate is the most thoroughly studied. Thus, if you truly don’t know where to start, that’s the form to go for and the one that is most prominently featured on this list. 

RELATED: When Is the Best Time to Take Creatine?

Additives 

Even high-quality creatine supplements can have some additives for enhanced flavor or even solubility, so they aren’t always a total deal breaker. However, if you can find a creatine supplement you enjoy taking that is free from additives, that is likely more preferable. 

Not only do additives do nothing for your health, energy levels or physical performance, they can also pad the tub weight of the supplement. What that means is you could be getting less grams of creatine per scoop if there are too many additives in your powder, which just hurts the value for your money. 

Best Vegan Creatine: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
2. Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol (1985). 2003;94(2):651-659. doi:10.1152/japplphysiol.00755.2002
3. Khajuria A, Thusu N, Zutshi U. Piperine modulates permeability characteristics of intestine by inducing alterations in membrane dynamics: influence on brush border membrane fluidity, ultrastructure and enzyme kinetics. Phytomedicine. 2002;9(3):224-231. doi:10.1078/0944-7113-00114
4. Kraemer WJ, Volek JS, French DN, et al. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003;17(3):455-462. doi:10.1519/1533-4287(2003)017<0455:teolls>2.0.co;2
5. Fukushima M, Matsuyama F, Ueda N, et al. Effect of corosolic acid on postchallenge plasma glucose levels. Diabetes Res Clin Pract. 2006;73(2):174-177. doi:10.1016/j.diabres.2006.01.010 
6. De França, E, et al. Creatine HCL and creatine monohydrate improve strength but only creatine HCL induced changes on body composition in recreational weightlifters. Food Nutr Sci. 2015;6. doi: 10.4236/fns.2015.617167.
7. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
8. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020;17(9):3041. Published 2020 Apr 27. doi:10.3390/ijerph17093041
9. Galvan E, Walker DK, Simbo SY, et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. J Int Soc Sports Nutr. 2016;13:12. Published 2016 Mar 31. doi:10.1186/s12970-016-0124-0
10. Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873
11. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. doi:10.1093/nutrit/nuac064
12. Spillane M, Schoch R, Cooke M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6. Published 2009 Feb 19. doi:10.1186/1550-2783-6-6
13. Jäger R, Metzger J, Lautmann K, et al. The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise. J Int Soc Sports Nutr. 2008;5:4. Published 2008 Feb 13. doi:10.1186/1550-2783-5-4

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

Further reading

What Is Biohacking? Understanding the Practice of Biological Optimization

by Amanda Capritto, CPT, CNC, CES, CF-L1

What is biohacking? Learn about different forms of biohacking and whether or not it’s safe to try. Read more

Does Creatine Make You Bloated? A Look into the Research

by Caine Wilkes, OLY, CNC, USAW-L1

After looking at studies and research, and talking to a registered dietitian, we’ll answer the question: does creatine make you bloated? Read more

How To Do Pigeon Pose: Tips From a CPT

by Lauren Strong, CPT

Creatine has long been praised for its role in helping to increase energy levels by ramping up production of ATP, plus its ability to build muscle, improve muscle recovery, and benefit overall exercise performance. However, where does it fit in the vegan diet or with exercisers who are plant-based? The answer is, quite well actually. We cover it more in depth later, but vegans can and should supplement with creatine, especially if their goal is muscle protein synthesis.  » Read more about: 6 Best Vegan Creatine Options (2024): No Animal Products Needed for Optimal Gains and Recovery  » Read more

GGR's Guide to Gym Accessibility

by Jesse Zucker, NCSF CPT, CNC, RYT 200

For gymgoers with disabilities, gym owners, personal trainers, and non-disabled gymgoers, here's BarBend's guide to increasing gym accessibility. Read more