OK so you’ve heard someone mention Creatine, maybe even read about how it helps with athletic performance or muscle building, and you want to know what it’s all about. You might even be looking for the best vegan Creatine. You’ve come to the right place because today we’ll be looking at the top ten Creatine supplements.
In this article I’ll be giving you an overview or what Creatine actually is, what it’s good for, the side effects you could suffer and my top ten Creatine supplements at the end. If you’re already pretty clued-up on Creatine feel free to jump to the bottom of the article for the top ten Creatine supplements. They’re all vegan so if you’re looking for the best vegan Creatine you’ll find it there.
What Are Creatine Supplements
Creatine is a wildly used supplement that enhances athletic performance, especially for short bursts and weight lifting. Creatine is available in powder or capsules. If you want to get technical read this. I take Creatine every day as well as a pea protein supplement and a B12 supplement. These are the only three supplements I take.
How Do Creatine Supplements Work
What Creatine actually does is increases the amount of phosphocreatine in your muscles which in turn allows for more ATP energy to be produced. ATP is the energy your muscles use when you work out. Whilst you’re exercising your ATP levels go down meaning you can’t work out at your maximum intensity anymore. If you have more ATP to begin with you can work at maximum intensity for longer, or lift heavier weights/do more reps. It effectively gives your muscles more food so you can work harder for longer.
Do Creatine Supplements work?
My firsthand experience of taking Creatine is that yes it does work. Before I started taking Creatine I was struggling with my progress on the weight lifting I was doing. If you’re interested in loosing belly fat through weights read this. I did have to play around with the dosage to start with as I did have some side effects, but taking Creatine has allowed me to lift heavier weights than I could before. My diet has also played a big part in my weight lifting, if you want to see the best high protein vegan foods to eat check this article out.
How Much Creatine Should I Take?
When you first start taking Creatine you go through a loading phase where you take a higher dose, this gets your muscles full of phosphocreatine and making lots of ATP ready for your workouts. This phase lasts for about two weeks and you gradually reduce the dosage during this time until you’re on a maintenance dose. You stay on the maintenance dose for about 5 weeks, you’re just topping up your levels so you’ll be taking a lot less than you were at the start. Finally, you have a week off where you stop taking Creatine altogether, then you start the process all over again. Some manufacturers have slightly different guidelines for the dosage and phases so always follow the manufacturers recommendation.
Side Effects Of Taking Creatine
When I first started taking Creatine I took the recommended 5g three times a day for the first part of the loading phase. Taking this amount gave me really bad wind, to the point (for my poor wife) that I stopped taking it. I did some more research and found out that I could lower the dosage for the loading phase and just do it for longer. It wouldn’t get my muscles fired up as quickly but the end result would be the same.
A change of plan
So I tried this instead, just taking 2g three times a day to start with and waiting for the wind to come. When it didn’t I moved on to 3g three times a day. By day 7 I was up to 4g three times a day and that was where I left it (didn’t want to push my luck to 5g!). I then took 4g three times daily for another 3 days to make sure my muscles were fully saturated for the first part of the loading phase.
So it took me 10 days to get roughly the same amount of Creatine into me than 5 days at the higher dose, but without the terrible wind. I also found taking it with food or a protein shake helped as when I took it before it was often on an empty stomach. It doesn’t taste of anything so can be added to just water to take.
Other side effects of taking Creatine are:
- Weight gain
- Water retention
- Diahorrea
- Dehydration
- Gastrointestinal pain
- Muscle cramping
Dehydration
I have suffered dehydration once when taking Creatine, I didn’t drink enough water that day and got a headache. And because Creatine diverts water in your body to your muscles it’s easy to get dehydrated. You have to up your water intake when taking Creatine.
Top Ten Creatine Supplements
These are my top ten Creatine supplements. Some are available in the US and some in the UK, I want to help all my readers wherever you live. And of course it’s all the best vegan Creatine. I’ve done the research so you don’t have to.
If you’re thinking of going vegan but don’t know where to start check out this article;
Just so you know this post contains affiliate links. As an Amazon associate I earn from qualifying purchases. Full disclosure here. You will not pay more for any items purchased using these links (it just helps me to continue writing great content)
You can purchase any of the below from Amazon by clicking on the title, picture or country.
10 – Optimum Nutrition
Click on picture below or here to buy from the US
Available in both the US and the UK. I wasn’t sure if the Optinum Nutrition Creatine monohydrate powder was vegan so I emailed their customer service and they replied within 3 hours, pretty impressive. They said the synthetic ingredients (Hydroxyl Acetonitrite Methylamine) contain no animal product however it’s made in a factory that handles milk and eggs so they can’t call it vegan. They also confirmed the capsules contain gelatin so they most definitely will not be making it to the list! I’m including the Optimum Nutrition Creatine powder in the list though as I think they’re a decent company with a good product.
Pro’s
- Available in the UK and US
- 150g to 2000g bottle sizes available
- Unflavoured
Con’s
- Doesn’t come with a scoop
- Questionably vegan
9 – Pro Basics Nutrition
Available in the US. The Pro Basics Nutrition Creatine monohydrate powder is 200 mesh micronised for easy muscle absorption and the packaging does state that it’s vegan. Their Creatine is manufactured in a NSF certified GMP facility and it’s gluten and GMO free. It dissolves completely in water and is unflavoured so would be good for mixing with a variety of smoothies and juices as well as water.
Pro’s
- 200 mesh micronised
- Dissolves well
Con’s
- Only comes in one size
- Only available in the US
8 – Life Extension capsules
Available in the US and the UK. Life Extension (not sure about the name!?) capsules contain Creapure Creatine which is said to be the best quality. The dosage per capsule isn’t as much as other Creatine capsules but it does contain vitamin C. It wasn’t clear from the label if they were vegan so I emailed their customer service and they confirmed that they are, all good!
Pro’s
- Uses Creapure Creatine
- Their facility is NSF GMP registered
Con’s
- Not as good value as other Creatine capsules and Creatine powder
7 – Foodspring capsules and powder
Available in the UK. The Creatine that Foodsping uses is Creapure which is made in a state-of-the-art facility in Germany. Some say it’s of a higher quality than other Creatine from other parts of the world. Creapure is the purest Creatine available so if you’re looking for an edge this is the Creatine for you. It comes in capsules or powder. Foodspring Creatine is a little pricey compared to its competitors but you are getting Creapure Creatine for your money.
Pro’s
- Uses high quality Creapure
- Comes in capsules and powder
Con’s
- Only available in the UK
- More expensive than others
6 – NOW Sports Nutrition capsules
Available in the US. If you’re buying Creatine capsules always check the label as most of them contain gelatin. NOW Sports Nutrition Creatine monohydrate capsules are vegan, they clearly state it on the label. They also have an A rated GMP certification meaning their whole process including the laboratory and the manufacturing have been inspected. The main selling point with Now Sports Creatine is that it is in capsules so would suit anyone who isn’t keen on having to dissolve a powder. There is some conflicting information on the Amazon description, it says they contain gelatin. I’ve checked with NOW Sports directly and they confirmed they are definitely vegan and that the Amazon description is wrong. Rest assured they are vegan.
Pro’s
- Comes in capsules
- A-rated GMP certificate
Con’s
- Doesn’t last as long as the Creatine powder
- Only available in the US
5 – Bodylogix
Click picture below or here to buy in the US
Available in the US and the UK. Bodylogix’s Creatine monohydrate powder has been NSF certified to ensure the highest standards and it’s made in a GMP registered facility. Their Creatine is unflavoured and micronised for easy absorption and contains no sweeteners or artificial colours. The label doesn’t state that it’s vegan but I’ve checked on the Bodylogix website and they do say that their Creatine is suitable for vegans, gluten free diets and peanut allergies.
Pro’s
- Creatine is been tested and certified
- Made in a GMP registered facility
- Made in a peanut free environment
Con’s
- Only available in one size, 300g
4 – Bulk Powders
Available in the UK. Bulk Powders Creatine monohydrate powder comes in three different sizes – 100g, 500g and 1kg and also three different flavours – apple & lime, mixed berry and unflavoured (OK I know that’s not a flavour!). Bulk powders Creatine is non-gm, gluten, dairy, soy and lactose free and states on the label that it’s suitable for vegetarians and vegans. None of this “made in a factory that handles milk, eggs etc”!
Pro’s
- Different package sizes
- Flavoured or non flavoured options
- 99.9% pure Creatine (no impurities)
Con’s
- Not available in the US
3 – Kaged Muscle patented C-HCI Creatine
Click picture below or here to buy in the US
Available in the US and the UK. The Kaged Muscle Creatine is more expensive than Creatine monohydrate powder but as it’s a different type of Creatine it doesn’t carry the same potential side effects like bloating, upset stomach and wind. It also doesn’t require the loading phase so you end up taking a lot less Creatine. This Creatine is also flavoured which you could see as a good or bad thing.
Pro’s
- No side effects compared to Creatine monohydrate powder
- Lemon & lime flavour
- Easily absorbed
Con’s
- More expensive than other Creatines
- Flavour won’t suit everyone
2 – Nutricost
Available in the US and the UK however UK orders are shipped from the US so it works out really expensive. Apart from the terrible name this Creatine monohydrate powder is actually pretty good. Creatine is mainly sourced from California and packaged in Utah so if you want a Creatine supplement that’s manufactured in the US this is the one for you. This Creatine is also micronised for easy absorption but it doesn’t say the particle size.
Pro’s
- Manufactured in the US
- Comes with a scoop
- Paleo & Vegan friendly. Free from dairy, gluten, soy, yeast and sugar
Con’s
- Only worth buying if you live in the US
The number one in the top ten Creatine supplements and the best vegan creatine is……
1 – Peak Supps
UK only. Peak Supps is my go to brand for supplements, I take both their Creatine monohydrate powder and their pea protein supplements. The reason they’re number 1 is because you know exactly what you’re getting with them and they don’t add anything to their supplements that isn’t needed. They’re an innovative company with lots of plant based products, they’re always looking at ways to reduce their carbon footprint and they encourage their employees to car share, cycle or walk to work. Their Creatine is also micronised 200 mesh particle size which means it’s easily absorbed and mixes well. Creatine is tasteless and odourless so great for mixing with juices or smoothies.
Pro’s
- Easily absorbed
- Nothing added
- Good value
- Also comes in capsules. Buy here
Con’s
- Only available in the UK
Now you’re a creatine expert
If you didn’t have a clue about Creatine before, you do now. Plus you’ve got a good range of the best vegan Creatines to choose from. If you’re not sure if you should start taking it consult your doctor beforehand.
If you’re thinking of going vegan but need a reason read this. You won’t be sitting on the fence after reading it I assure you! You’ll be going vegan Creatine all the way!
Have you started taking Creatine and has it helped your workouts? Are you seeing better results? I’d love to hear from you as always, get in touch by leaving a comment below.
Until next time
Katie
Bobbi
The top ten creatine supplements, I am not a vegan so I was not interested in those supplements, but my sister-in-law is a vegan so I sent this link to her to review. I am always looking for something to build my muscles up, especially in my one leg, being as I have had surgery on my foot 4 times now and the muscles in both legs are going bye-bye, so this is very informative about creatine supplements. I am also taking a B12 supplement, prescribed by my doctor. But I am going to share this article with my doctor to see if she thinks it is a good supplement for me to try.
Thanks again for a great informative article about Creatine Supplements.
Katie
Hi Bobbi
Thanks for taking the time to read the article and comment (this one’s a long article!). I’m sorry to hear about the surgery you’ve had. Talking to your doctor is definitely the right thing to do before you start taking Creatine.
Even though you’re not vegan there’s nothing wrong with taking a vegan Creatine or any supplement, you’d be doing your bit for the planet and the animals.
I hope your sister in law finds the article useful as well.
Thanks
Katie
Anastazja
I have been using a generic brand of creatine called Equate not for strength, but for endurance. It seems to enhance my ability to run longer distances without that feeling of lactic acid build up. I am not using the amounts you have written about so I have not experienced other than cramping. I did not associate my leg cramps with creatine until reading your article. It is occasional so I am not concerned.
Katie
Hi Anastazja
Thanks for reading the article and for commenting. I thought Creatine was more for short bursts rather than endurance so thanks for telling me about that. I’ll do some more research into the endurance side. What amount are you taking out of interest?
Thanks
Katie
meenaf1
Thank you for sharing your website.
Well done with your weight loss! thank you for sharing your experience with the rest of the world. That’s great! the amount of information which you put is sufficient for users of your website to guide them along the way in order to loose weight.
I liked your receipts and for sure that is a great idea to go vegan. Going vegan not only helps in loosing weight but also keeps the teeth healthy, strong and cavity free as all the green colored vegetables are very high source of calcium which is critical for the teeth health and bones of our body.
Good luck!
Katie
Hi Meenaf
Thanks for commenting, glad you found the article useful.
All the best
Katie
Warren
I’ve been on creatine for 2 weeks now and have gained 3/4lbs of water or so. However I feel like I have been doing my workouts with more aggression than before and have also noticed that it has improved my mental health.
Right now I”m taking the “BodyLogix” creatine and I love it. But I’ll probably try the “Peak Supps” since you ranked it as the number 1.
By the way, The only reported and proven side effect I knew so far was weight gain from water weight. But can Creatine also cause Hair loss? I heard it a lot, But I’m not so sure. So, I’d be glad if you can clarify it for me.
Thanks and Cheers
Katie
Hi Warren
Thanks for taking the time to read the article and comment.
I’m really glad to hear that your workouts have improved your mental health, it’s surprising how much better we can feel after doing some exercise.
In the research I did for the article and even before I started taking Creatine myself I didn’t see anything about hair loss so I think you’re ok there. The main side effects were the water retention you mentioned and stomach problems.
If you’re in the UK definitely give the Peak Supps Creatine a go, it’s a great product and they’re a great company as well.
If there’s anything else I can help with just let me know.
All the best for your workouts.
Katie
Paul
Funny to stumble upon this site right when I did. I bought my first container of protein in many years, just a few months ago. I’ve been doing a new workout, and I knew the third month of the workout was going to be the most intense, so I bought Kinobody’s creatine. I actually did see a change in my body at the end of that third month. It definitely looked more built. It makes me wonder what would have changed had I used it during the first two months. Did you know that Powerade now has a new line of their product with Creatine in it? I am drinking these now on my workout days, and I don’t even know if they’re effective or not. You really know the amounts to take, and the changes you wanted to make. I don’t know nearly enough about it. I just followed instructions on the container. It’s interesting to see these come in capsules as well. I’m definitely going to look into some of these brands you mention because I really only know what i know from what I’ve purchased. I don’t know too much about which brands to compare it to. Thanks for this article!
Katie
Hi Paul
Thank you so much for leaving such a detailed comment about your experience with creatine.
You probably would have put on some extra muscle if you’d taken creatine from the first month but it’s great that you put some muscle on.
I did not know about powerade, that’s really interesting. I’ve had a look at their ingredients and it says that creatine is less than 0.5% of the contents, so you wouldn’t be getting enough to made a difference to your training from drinking powerade alone, unless you drank bottles and bottles of it which wouldn’t be very good for you I’m sure!
Please have a look through the creatine products (powders and tablets) I’ve recommended, they’re all good brands and all vegan too so better for the environment.
Let me know how you get on and if you need a hand with the dosage.
All the best
Katie
Rachel
Very interesting article, thanks for sharing. I’m not vegan, but I know some people who are so I will be sharing this article with them. I really enjoyed how you outlined the benefits as well as the cons to taking this supplement. I am glad that you were able to find the right daily amount to take for you to still gain the benefits and not have to run your poor wife out of the room so to speak.
Katie
Hi Rachel
Thanks for commenting.
I think my wife was happier than I was when I got the dosage right : ) !
Thanks for sharing the article, if you know anyone who strength trains or does high intensity workouts this would really benefit them.
Take care
Katie
Aug
I didn’t know what this meant just until now that I read this post and now I see that getting a good supplement of Creatine will really help me. There are a number of them here but it’s really hard to choose. Which of them have you used personally. Do you know which of them is more effective?
Katie
Hi Aug
I personally use the Peak Supps Creatine but it’s only available in the UK so I wanted to give other options for anyone not in the UK. All the ones I’ve mentioned are good quality and more importantly vegan. It depends on your preference really – most of them are powders but there are some available in a capsule if that would suit you better. And just whether you want flavoured or not.
Hope that helps
Katie
Charity
Hello there, thank you so much for sharing this. this is a very awesome piece and a very detailed one. I’m really happy I came across this. Reading about this article top ten creatine supplements the best vegan creatine sounds really interesting. I enjoyed reading article. It was indeed an eye opener and very informative
Katie
Hi Charity
Glad you liked the article. If you have any questions about Creatine just let me know.
Katie
Rorodote
Hey there! Thanks for this article, You do write quite well. Creatine is a great supplement to help boost athleticism. For those who work out and would love to increase phosphocreatine stores, which would help produce more ATP energy to fuel your muscles during high-intensity exercise , These supplements are a great idea. I see my Gym instructor take the LIFE EXTENSION CAPSULES a lot. So I am sure it is effective
Katie
Sounds like you already know your stuff when it comes to Creatine! Is it a supplement you take yourself? You don’t mention that in your comment and I’d love to hear your experience with it if you have tried it?
All the best
Katie
UncleBolt
Thanks a lot for sharing this amazing article, it is a really resourceful one and I’ve been able to gain a lot of things from it, it is very important that we take good care of our health and I believe 90% of what what we eat directly affects our health. This article will be so helpful for vegans.
Katie
Glad you liked the article. I agree, I have more energy and feel great when I eat well. When I eat junk food and drink too much alcohol I feel unmotivated and tired, even whilst still taking creatine. It doesn’t work miracles!!
Virtue
Hi there! Such an amazing article, thanks for taking time to share this article on creatine supplements. Well, before coming across this article I know nothing about the supplement or what it’s used for, thank goodness I came across this. I definitely learnt a thing or two from this today, I look forward to seeing more informative articles like this.
Katie
Hi Virtue thanks for commenting and I’m glad you found the article informative.
All the best
Katie
William
My niece is a vegan and tried taking creatine supplements. I don’t think they were any of the brands in your article. She says she followed the instructions; but, she suffered from gastrointestinal pains and diarrhea. When she quit taking the supplements, her issues abated within a week. She’s tried other creatine supplements and always seems to get struck with the gastrointestinal pain. I’ve sent her a link to your article so she can try some of your recommended products.
Katie
Hi William thanks for sharing your niece’s experience. As you probably read I had similar issues (although not as severe) when I first started taking Creatine. The way I resolved it was to build up the dose slowly so my body got used to it. Now I take 5g a day without any side effects at all, if I take it in a smoothie or just after eating. Taking it on an empty stomach sometimes gives me a bit of wind but nothing worse than that.
I hope the article helps your niece, she’s welcome to contact me directly on here or at katie@myveganfitnessjourney.com if she wants to chat about it.
All the best
Katie
Oviss
Hello there, I really appreciate you for sharing this beautiful piece of information. I am so glad I came across this and I really appreciate the likes of wealthy affiliate for this great opportunity to have seen this article. Bookmarked this already. This best vegan creatine supplements will go a long way in helping old people live more healthy lives because health is wealth.
Katie
Hi Oviss
Thanks for book marking the article, glad you found it useful.
Katie
Andy
Hi and thanks for sharing your knowledge and experiences on this subject. I think you mentioned that one of your goals in your workouts was to lose belly fat. I’d be interested to know whether your use of creatine supplements was a part of this plan or whether the creatine was for building muscle mass in other areas. I am faced with the challenge that I would like to exercise to trim belly fat but I have to be very careful as I have a very slight hernia. When I became aware of this problem I had to stop doing aggressive situps and a number of other exercises. I have had to switch to doing less aggressive crunches and other pelvic floor exercises. Would a creatine supplement also be useful for me. thanks, Andy
Katie
Hi Andy
Thanks for your comments and questions. I’ve actually written an article on how to lose belly fat with weights, you might find it useful:
How to lose belly fat with weights
However it’s not possible to just lose weight on your belly, but what you can do is exercise (and eat healthy) to lose fat from all over you and it will come off your belly as well. Unfortunately for a lot of people (myself included) the belly is the last place the fat comes off so you have to put in the hours, weeks, and months of healthy eating and exercise to see the results you want. I currently have a 4 pack instead of a 6 pack, I don’t have the bottom 2 packs because of my belly fat!
I started taking Creatine when I started weight training and it has helped me to lift heavier weights. I didn’t use it for fat loss although because it can improve performance on short bursts of high intensity training as well it could be used to aid fat loss. The harder you can work out the more calories you burn and the more fat you lose. Although for you with your hernia it sounds like intense training is out at the moment? If you’re not weight training or doing high intensity training I don’t think Creatine would help you.
Thanks
Katie
Nuttanee
Thank you for sharing your review on the top 10 creatine supplements. Oh my gosh who knew that taking creatine will have that many side effects, your poor wife! Luckily I live in the U.S. so most of the choices are available for me but I want to give Nutricost A try and take it from there. Hopefully my performance is better.
Katie
Hi Nuttanee thanks for reading the article and for commenting. Luckily (for my wife!) the side effects have gone now! I hope taking Creatine helps your performance, let me know how you get on.
Good luck
Katie