Should Vegetarians and Vegans Supplement with Creatine? 

Should? Well, it depends. Like anything. Now if we are talking just for the sake of taking it for the boosting effects of muscle building and strength (despite diet choices), it can be an option, but only if you want to. It is not necessary though. Creatine is an amino acid that our bodies produce on their own, so it’s technically not “essential” and vegans/vegetarians are fine without supplementing with it for “general health” purposes. 

Help Aid Creatine Production? In general, we should always try to get our nutrients through food first before considering a supplement of any sorts. One could focus on foods that are a bit higher in arginine, glycine, and methionine (the three amino acids that help produce creatine by the body) to help the “energy boost”. Such as incorporating more pumpkin seeds (this is a powerhouse food), sesame seeds, nuts such as walnuts, almonds, and pine nuts, legumes like beans, especially edamame, white beans, and peas. And seaweed such as Dulsi flakes and Nori (but not Kelp as that can provide an enormous amount of iodine and cause serious health concerns). Lastly, watercress.

Now medically speaking – If bloodwork reveals elevated homocysteine levels (indicator of a vitamin deficiency), one of the things providers look at is making sure a “stable” vit B12 supplement is being taken. There are 3 types and it matters which one, not just for plant-based eaters either (will talk more below). However, if someone is taking B12, and their leafy green intake is adequate (getting enough folate or aka folic acid) and their levels are still high, then taking creatine to help homocysteine levels may be one of the treatment plans. Homocysteine levels that remain elevated can increase one’s risk for dementia, heart disease, and stroke. There is also a rare birth defect where people are born without the capability of making/producing their own creatine and in that case would be followed medically and supplementing accordingly.

Creatine is one of the most studied supplements out there for short-term use, which seems to be okay in general and has certainly given people a boost. But still be careful, as everyone is different. Listen to your body. Plus making sure you are getting a high quality pure product. It matters, as many creatine brands have been tested and revealed contamination (heavy metals) – which can be harmful to our brain, etc. So as with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices with third-party testing to help ensure the product’s quality. And my motto – “food first”, then consider supplements. But that doesn’t mean it may not be right for you. So, like anything, don’t take my word for it. Always run new supplements by your healthcare provider and do some research. Don’t forget to have your annual check-up including annual blood work! Of course if you are not feeling well in any way, reach out to your healthcare provider.
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Why consuming B12 is imperative for Plant-Based eaters, and possibly Others despite their diet choices. Read this please as there is some required info to be know here. Insufficient B12 levels can possibly lead to severe health complications (brain damage, muscle weakness, anemia, fatigue, nerve damage, etc.) https://aj-macomber.com/2022/04/24/why-supplementing-with-b12-is-imperative-for-plant-based-eaters-and-possibly-others-despite-their-diet-choices/

Side note – In 2021 the Academy of Nutrition and Dietetics put an announcement out that iodine deficiency is on the rise for folks which can cause metabolic, immunity, thyroid, brain, etc. health issues. They are seeing this in Vegans but also in others despite diet choices. If you missed my last article, go to my blogs section! https://aj-macomber.com/2022/04/15/nutrition-announcement-as-it-relates-to-a-critical-nutrient-deficiency-on-the-rise/

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