Is Creatine OK on the Carnivore Diet?

Yes, creatine is perfectly compatible with the carnivore diet, and you are already consuming meaningful amounts of it through red meat. Creatine is a naturally occurring compound found in animal muscle tissue, making it one of the most carnivore-aligned supplements available. The question for carnivore dieters is not whether creatine is allowed, but whether you actually need to supplement when you are already eating significant quantities of meat daily.

How Much Creatine Do You Get From Meat?

The carnivore diet is the richest dietary source of creatine by far. Here are approximate creatine amounts in common carnivore foods:

• Beef: 0.9 grams per 8 ounces of raw meat
• Pork: 0.6 grams per 8 ounces of raw meat
• Herring: 1.5 grams per 8 ounces
• Salmon: 1.0 grams per 8 ounces
• Chicken: 0.5 grams per 8 ounces
• Cod: 0.4 grams per 8 ounces

Cooking reduces creatine content by roughly 20-30% depending on the method and temperature. Even with this reduction, a typical carnivore dieter eating 2-3 pounds of meat per day is consuming 2-4 grams of creatine from food alone.

Compare this to someone on a standard diet who might consume 1-2 grams, or a vegetarian or vegan who gets virtually zero dietary creatine. Carnivore dieters are already in a much better position regarding creatine status.

Do You Still Need to Supplement Creatine on Carnivore?

It depends on your goals:

If your goal is general health and you are not a serious athlete: You probably do not need to supplement. Your dietary creatine intake from meat is substantial, and your body also produces about 1 gram of creatine per day on its own. Between dietary and endogenous production, your muscles are likely well-supplied.

If you are an athlete, serious lifter, or do high-intensity training: Supplementation may still provide benefits. Research consistently shows that 3-5 grams of creatine monohydrate daily saturates muscle stores more completely than diet alone can achieve. This translates to:

• Increased strength: Particularly on heavy compound lifts
• Better recovery: Between sets and between training sessions
• Increased muscle volume: Through enhanced cellular hydration
• More training capacity: Ability to do more total work in a session
• Improved sprint performance: For activities requiring short, intense bursts

The research on creatine is extensive. It is one of the most studied and well-supported supplements in sports science, with decades of safety data behind it.

If you are interested in cognitive benefits: Emerging research suggests creatine supports brain function, particularly under conditions of stress, sleep deprivation, or mental fatigue. The brain uses creatine for energy, and supplementation may provide a buffer. This is a newer area of research but promising.

What Type of Creatine Is Best?

Creatine monohydrate is the gold standard. It is the most researched form, the most cost-effective, and has the strongest evidence base. There is no need to buy expensive “advanced” forms:

• Creatine monohydrate: Best overall. Proven effective. Very affordable. This is what you should buy.
• Micronized creatine monohydrate: Same as regular monohydrate but ground into finer particles for better dissolution. Slightly more expensive but nice for mixing.
• Creatine HCL: Marketed as better-absorbed, but the research does not support meaningful advantages over monohydrate.
• Buffered creatine (Kre-Alkalyn): Claims to reduce bloating, but studies show it is not superior to monohydrate.
• Creatine ethyl ester: Actually less effective than monohydrate in research.

Stick with creatine monohydrate. It is the proven choice and the most cost-effective by a wide margin.

What to look for on the label:

• Single ingredient: creatine monohydrate
• No added sweeteners, flavors, or fillers
• Third-party tested (NSF, Informed Sport, or similar certification)
• Creapure brand creatine (German-manufactured, highest purity standard)

Is Creatine Safe Long-Term?

Creatine has been extensively studied for safety:

• Kidney health: Multiple studies show no adverse effects on kidney function in healthy individuals, even with long-term use. The myth that creatine damages kidneys is not supported by evidence. However, creatine does elevate creatinine levels on blood tests, which can be misinterpreted as kidney stress. If you take creatine, inform your doctor before lab work.
• Liver health: No negative effects on liver function have been documented.
• Heart health: Some evidence suggests creatine may actually support cardiovascular health.
• Hydration: The old advice to drink excessive water with creatine is largely unnecessary. Just drink water normally when thirsty.
• Hair loss: Some people worry about a single study that showed increased DHT levels with creatine. The evidence is very limited and has not been replicated. Most researchers do not consider this a serious concern.

Creatine has been used by athletes and studied by researchers for over 30 years. It is one of the safest supplements available.

How to Take Creatine on the Carnivore Diet

The simplest approach:

• Daily dose: 3-5 grams of creatine monohydrate per day
• Timing: Timing does not matter much. Take it whenever is convenient. Some people prefer post-workout, others take it with their morning coffee.
• Loading phase: Optional. Taking 20 grams per day (split into 4 doses) for 5-7 days saturates your muscles faster, but taking 3-5 grams daily will achieve the same saturation in about 3-4 weeks. Loading can cause digestive discomfort, so most people skip it.
• Mixing: Creatine dissolves in warm liquids better than cold. Mix it into warm water, bone broth, or coffee.
• Cycling: There is no need to cycle creatine on and off. Continuous daily use is supported by the research.

Is Creatine One of the Few Supplements Worth Taking on Carnivore?

The carnivore diet generally minimizes the need for supplements since animal foods are extremely nutrient-dense. Most vitamins and minerals are well-covered by a diet of beef, eggs, fish, and organ meats.

That said, creatine stands out as one of the few supplements that may provide benefits even on a carnivore diet:

1. Creatine: Well-studied, safe, and provides benefits beyond what dietary intake alone can achieve for athletes.
2. Collagen: Addresses the amino acid gap from eating primarily muscle meat.
3. Salt and electrolytes: Important during the adaptation phase and for active individuals.

Beyond these, most carnivore dieters find they do not need additional supplements. The diet itself provides remarkably complete nutrition.

Creatine is a safe, effective, and well-researched supplement that pairs naturally with the carnivore diet. Whether you need it depends on your goals, but it certainly will not harm your carnivore journey. For a complete guide to what works on the carnivore diet, visit our carnivore diet foods hub page.