Creatine In Food: What to Eat and How Much

Creatine is often associated with gym performance and muscle gains, but its benefits go far beyond the weight room. This powerhouse compound supports energy metabolism and even cognitive health by improving brain function during times of stress. It is also uniquely important for women considering hormonal changes that occur during different life stages, such as during pregnancy and perimenopause. 

Creatine truly does play a vital role in whole-body health. Let’s talk about how to get creatine in your diet, whether supplementation makes sense for you, and how much to have daily.

What Is Creatine and Why Is Everyone Talking About It?

Creatine is a naturally occurring, protein-like compound made from three amino acids: arginine, glycine, and methionine. Your body makes some creatine on its own, and stores the majority of it in your muscles. 

Within the mitochondria of each of our cells, creatine is used to produce ATP, the main energy source in the body. More ATP means more energy available to cells and tissues, especially during physical activity, mental stimulation or focus, times of high stress, and sleep deprivation.

Creatine is especially important for women. It has research-backed benefits for brain health and mood, energy and metabolism, muscle growth and athletic performance, bone health, and hormone health. Creatine is especially beneficial for certain life stages and conditions, for example during pregnancy, post-menopause, and for conditions like depression and fatigue.

Creatine in Food Sources

While it is often associated with supplements, we can get creatine from food sources. Creatine is found only in animal-based foods, particularly red meat and fish. That means that those eating a plant-based diet may be getting very little to no creatine from their diet. 

Some of the best food sources of creatine include red meat (beef and lamb) as well as fish, which on average contain about 0.5 grams of creatine in a 4 ounce serving. As mentioned, plant-based diets naturally are lower in creatine. While the body does make creatine on its own, research shows that vegans and vegetarians often have lower creatine stores, especially in their muscles and brains.

How Much Creatine Do You Need?

Creatine needs vary based on age, diet, activity level, and specific health goals. Needs also change during times of increased mental and physical stress. 3-5 grams per day has been shown to be sufficient for general maintenance of creatine muscle stores in most women and men. During sleep deprivation as well as in cases of traumatic brain injury or neurodegenerative conditions such as Alzheimer’s, 5-10 grams per day and upwards of 20 grams per day for 7 days has been shown to support brain function.

In order to get just 3 grams of creatine from food sources, most people would need to eat well over a pound of red meat or fish daily. That being said, supplementation is an appropriate option for many individuals to ensure they are supporting their creatine stores daily.

The Bottom Line

Creatine is one of the most well-studied and effective nutrients for brain and muscle health. While animal-based foods like red meat and fish provide small amounts, those on plant-based diets or with higher needs may benefit from creatine monohydrate supplementation.

Interested to learn more about the specific benefits of creatine during pregnancy? Don’t miss our YouTube video with more information!

Written by Romana Brennan, MS, RDN