Uploaded May 2026 | Updated September 2026, 2 weeks ago

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A common criticism leveled against veganism is that we are creatine deficient. Since certain meats are the only significant dietary sources of creatine, a plant-based diet is inherently deficient.

But is that actually true? Let's talk about that, along with the science on creatine supplementation and my own experience finally supplementing with creatine.

Creatine Metabolism & Deficiency
commons.wikimedia.org/wiki/File:1016_Muscle_Metabolism_(cropped).jpg
researchgate.net/publication/344463171_Creatine_metabolism_in_the_uterus_potential_implications_for_reproductive_biology
ncbi.nlm.nih.gov/books/NBK3794

Why everyone’s talking about creatine
uclahealth.org/news/article/why-everyones-talking-about-creatine

Hypertrophy
pmc.ncbi.nlm.nih.gov/articles/PMC10180745
pmc.ncbi.nlm.nih.gov/articles/PMC12777911

Strength
pmc.ncbi.nlm.nih.gov/articles/PMC11547435
pmc.ncbi.nlm.nih.gov/articles/PMC12430374

Power
pmc.ncbi.nlm.nih.gov/articles/PMC12430374

Body Composition
pmc.ncbi.nlm.nih.gov/articles/PMC11268231

Recovery
onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13916
pmc.ncbi.nlm.nih.gov/articles/PMC9213373

Endurance
pubmed.ncbi.nlm.nih.gov/36877404
pubmed.ncbi.nlm.nih.gov/34859731

Cognition
frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full
pmc.ncbi.nlm.nih.gov/articles/PMC12793482
pubmed.ncbi.nlm.nih.gov/41189312
journals.physiology.org/doi/full/10.1152/japplphysiol.00248.2017
cambridge.org/core/journals/british-journal-of-nutrition/article/brain-creatine-depletion-in-vegetarians-a-crosssectional-1hmagnetic-resonance-spectroscopy-1hmrs-study/C01E9E1F222136316801626F6C352B8F

Vegans
pmc.ncbi.nlm.nih.gov/articles/PMC7246861

Side Effects
pmc.ncbi.nlm.nih.gov/articles/PMC12590749
tandfonline.com/doi/full/10.1080/15502783.2025.248893

Creatine in meat
health.com/foods-with-creatine-11702732

Creatine & Coffee

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0:00 Intro
0:32 Creatine Deficiency
2:47 I'm taking creating now
6:52 Athletic Performance
9:39 Cognition
11:26 Vegans?
12:56 Side Effects
13:40 jUsT eAt MeAt
14:35 Should vegans take creatine?
16:23 Outro

#UnnaturalVegan #Creatine #VeganSupplements #EvidenceBased #PlantBasedHealth