⚠️ This article is for informational purposes only and reflects the current state of scientific research. It does not replace medical advice. Dietary supplements are not a substitute for a balanced and varied diet.
Creatine – known in sports, researched far beyond
Creatine is an endogenous compound primarily stored in skeletal muscle, playing a central role in energy metabolism. The body produces creatine itself – from the amino acids arginine, glycine, and methionine – and absorbs it through animal foods such as meat and fish.
What many don't know: Creatine is increasingly being investigated by scientists outside of sports contexts – for example, in nutritional research, sleep medicine, and cognitive neuroscience.
Chapter 1: Creatine and Vegan Diet
Why Vegans have particularly low Creatine intake
Creatine naturally occurs almost exclusively in animal foods:
| Food |
Creatine Content (approx.) |
| Beef (100 g) |
400–500 mg |
| Salmon (100 g) |
300–450 mg |
| Chicken Breast (100 g) |
300–400 mg |
| Plant-based foods |
~0 mg |
People who follow a vegan or vegetarian diet consume practically no creatine through food and are therefore entirely dependent on endogenous synthesis.
What Research Shows
Studies have observed that vegans and vegetarians, on average, have lower creatine levels in muscle and blood than omnivores. A widely cited study by Benton & Donohoe (2011) investigated the effects of creatine supplementation on cognitive performance in vegetarians – with interesting observations regarding memory performance.
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Chapter 2: Creatine and Sleep
Sleep Deprivation and Brain Energy Metabolism
Sleep deprivation demonstrably impairs cognitive functions such as concentration, reaction time, and working memory. Scientists suspect that cerebral energy metabolism also plays a role – and this is precisely where creatine research comes in.
What Studies Have Observed
Researchers at the University of Sydney investigated in a study (2023) whether creatine supplementation can influence cognitive impairments after sleep deprivation. Creatine is stored in the brain as phosphocreatine and serves as a readily available energy buffer. Whether and how this impacts under sleep deprivation conditions is a subject of active scientific discussion.
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Chapter 3: Creatine and Cognitive Performance (E-Sports & Mental Work)
Why Cognitive Researchers Study Creatine
E-sports athletes and people with cognitively demanding professions place high demands on concentration, reaction speed, and mental endurance. The question of whether creatine also influences cognitive performance has been investigated in science for over two decades.
Current State of Research
A systematic review by Avgerinos et al. (2018) analyzed several studies on the effect of creatine on cognitive functions in healthy adults. Short-term memory, reaction time under fatigue conditions, and mental endurance during prolonged cognitive tasks are particularly investigated.
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Creatine in the Diet: Overview of Natural Sources
Those who want to get creatine through their diet will find it mainly in red meat, fish, and poultry. Plant-based foods contain no significant creatine.
FAQ
Is creatine only for athletes?
Creatine is primarily used in a sports context, but is increasingly being investigated in other scientific fields.
Is creatine suitable for vegans?
Yes – creatine monohydrate as a supplement is generally vegan because it is synthetically produced.
What dosages are used in studies?
Most studies work with 3–5 g of creatine monohydrate per day.
Do I need to load creatine?
A loading phase is not absolutely necessary. Continuous intake of 3–5 g/day leads to similar storage levels in the long term.
Conclusion
Creatine is far more than a fitness supplement – it is one of the best-researched substances in sports nutrition, which is increasingly being investigated in other scientific contexts. The research provides interesting perspectives that go beyond the gym.
