Individuals following a vegetarian or vegan diet have naturally lower creatine stores and therefore derive a greater benefit from creatine supplementation.

noli's read

It is scientifically established through observational studies that vegetarians have muscle creatine stores approximately 30% lower than those of meat consumers, as this compound comes primarily from animal-based products. A systematic review by Kaviani et al. (2020) shows that supplementation effectively increases these levels in vegetarians, with notable effects on their muscle strength. Nevertheless, the idea that they derive a systematically greater advantage compared to omnivores requires nuance. A randomized controlled trial conducted by Benton & Donohoe (2011) did reveal a more marked improvement in memory among supplemented vegetarians. However, a more recent randomized trial conducted by Sandkühler (2023) did not observe a difference in impact on overall cognitive levels based on diet type, which suggests that the body's autonomous production of creatine is sufficient to preserve our daily brain function.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics