Creatine has a reputation as a bodybuilder supplement, but there's a specific group it's arguably more useful for than most: vegans. That's a bit counterintuitive given creatine's association with meat and fish, so it's worth explaining why.

Where creatine normally comes from

Your body makes some creatine on its own, mainly in the liver and kidneys, and stores it in your muscles. On top of that, most people top up their creatine levels through food, particularly red meat and fish, which naturally contain creatine. Plant foods don't contain meaningful amounts of it.

That means vegans and vegetarians are relying entirely on their body's own production, without the dietary top-up that meat-eaters get almost daily. Studies on vegetarians have generally found lower baseline muscle creatine stores compared to people who eat meat regularly.

Why supplementing can make a bigger difference

Because vegans are starting from a lower baseline, adding a creatine supplement often has more room to make an impact. Some research on vegetarians has shown larger improvements in muscle creatine stores and performance markers after supplementing, compared to meat-eaters who were already getting some creatine from their diet.

None of this means creatine is only for vegans, it's useful across the board, but it does mean the case for supplementing is arguably stronger if your diet doesn't include meat or fish at all.

Is creatine monohydrate actually vegan?

The creatine itself, and Pure Product Australia's Creatine Monohydrate Powder specifically, is not derived from animal sources. It's made synthetically rather than extracted from meat, and it's suitable for both vegetarians and vegans. It's worth checking this on any creatine product you're considering, since formulations with added ingredients can sometimes include non-vegan additives.

How to take it

The dose doesn't change based on diet. Around 3 to 5 grams a day, taken consistently, is the standard recommendation whether you eat meat or not. Mix it into water, juice, or a plant-based protein shake, and give it a few weeks of consistent use before expecting to notice the difference.