The community highlights that creatine monohydrate supplementation is an effective lever for increasing strength and power in individuals following a vegan diet, potentially due to a lower natural intake through food.

noli's read

Science broadly supports the idea that vegans have lower intramuscular creatine levels than omnivores, which makes supplementation particularly beneficial for this group (International Society of Sports Nutrition, Position Stand). Research confirming an improvement in muscle strength and power in vegans via creatine is based on solid evidence, often derived from RCTs (randomized controlled trials). The idea that omnivores have a different response is consistent with physiology: as their baseline stores are already higher due to meat intake, the "boost" effect is often less dramatic but still present. The claim regarding the superiority of creatine pyruvate compared to monohydrate lacks robust clinical evidence; monohydrate remains the most studied and most effective form (meta-analyses, systematic review). The concern regarding renal impact is frequently raised but not confirmed by research in healthy individuals. The community strongly converges toward the acceptance of creatine as a performance-enhancing supplement.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2r/ScientificNutrition