Creatine is an amino acid (building block of protein) that naturally occurs in the human body and in animals. Humans make about 1 to 2 grams of creatine per day from other amino acids. For optimal health, you need an additional 3 to 5 grams per day from food, with typical sources being red meat, lean meats, and seafood.
Creatine’s benefits include increasing energy production, improving muscle strength and bone mass, preventing chronic diseases, enhancing brain health, and regulating blood sugar. People also use creatine supplements to improve exercise performance and muscle mass.
1. Beef
Beef is a red meat considered one of the most complete sources of protein. Other types of red meat are pork and lamb. The exact creatine content will vary depending on the type of red meat.
Beef has a high creatine content. It contains about 0.5 grams per 4 ounces of red meat. Beef has an impressive amino acid profile. It contains all nine essential amino acids, substances the body cannot produce and must obtain from the diet.
Amino Acids
Amino acids are molecules that living things need to make proteins. The human body needs about 20 different ones to function. Nine of these (the essential amino acids) can only be obtained from the food you eat.
Animal sources include these nine amino acids in the best proportions to meet the body’s needs, while many plant sources may have lower amounts of one or more of the essential amino acids. A diet with a variety of protein sources can help meet daily protein needs.
2. Pork
One single serving of pork contains around 0.5 to 1 gram of creatine.
Pork is also loaded with protein. Just one 4-ounce serving of roasted pork loin contains over 27 grams of protein. It also contains high amounts of potassium and vitamin B6.
3. Lamb and Mutton
Sheep meat, including lamb (young sheep) and mutton (adult sheep), is a high-quality source of protein and a rich source of creatine. Some research also suggests that it provides higher creatine levels than chicken, beef, and pork.
4. Poultry
Poultry, including chicken and turkey, can offer many vital nutrients, including creatine. It is known for its lean protein (without much fat) content and is considered a healthy alternative to red meat.
Poultry is high in protein and contains all nine essential amino acids. It also contains high amounts of selenium, phosphorus, and the B complex vitamins.
One 6-ounce chicken breast contains about 0.3 grams of creatine. The juices from bone-in chicken also contain creatine, so saving them to make a savory sauce or gravy can provide more creatine benefits.
5. Game Meat
Wild game meat is any meat that is undomesticated instead of farm-raised. Venison (deer or elk), bison, rabbit, and wild boar are commonly consumed game meats. These meats are considered red meats and are rich in protein, iron, zinc, and B vitamins.
Calculations of creatine for the wild game are not available from U.S. government websites. However, because they are red meats, they likely contain similar amounts of creatine to other types of red meat.
6. Fish
Some fish varieties are outstanding sources of creatine. Fish are also an excellent source of protein and omega-3 fatty acids.
Creatine content in fish varies by fish variety. For example:
- One kilogram (2.2 pounds) of herring contains 6.5 to 10 grams of creatine, which could be up to 0.5 grams per serving.
- Yellowtail contains 5 grams of creatine per kilogram or up to 0.3 grams of creatine per serving.
- Salmon contains 4 grams of creatine per kilogram, or around 0.2 grams of creatine per serving.
- Tuna contains 2.7 to 6.5 grams of creatine per kilogram or up to 0.4 gram per serving, depending on the species.
- Cod contains 3 to 4.4 grams of creatine per kilogram, or around 0.2 grams per serving.
7. Shrimp
The exact amounts of creatine in shrimp will vary based on the species, age, cooking method, and diet.
However, according to research, 1 kilogram of shrimp contains approximately 0.7 grams of creatine. One serving may contain less than 0.1 grams of creatine. While that is not a high amount of creatine, eating shrimp can contribute to your daily creatine intake.
A Note About Dairy and Plant-Based Foods
Creatine is typically not naturally found in plant-based foods. Research shows that vegetarians and vegans have lower muscle creatine stores than omnivores (meat eaters).
Milk is a poor source of creatine. It contains only about 0.1 grams per kilogram (about 32 ounces). Cheeses are believed to contain more creatine and can be a helpful way to increase your creatine intake if you are a vegetarian. Even so, exact amounts of creatine in dairy have not been clinically calculated.
Daily Creatine Needs
For the average adult, the recommended daily intake of creatine is 3 to 5 grams. This level is sufficient to maintain creatine stores and support your overall general health. For most people who eat meat, this can be easily obtained by eating creatine-rich foods.
The recommended intake should be adjusted to support the exercise routines of athletes and people who engage in intense physical activity.
Benefits of Creatine
Creatine is a naturally occurring compound in the human body. It is mainly found in skeletal muscle but also the brain, heart, and other tissues. It is also available as a dietary supplement.
Creatine plays a vital role in providing energy to the body’s cells. It also assists in recycling adenosine triphosphate (ATP), a molecule that helps deliver energy to support muscle contractions.
While more research is needed, supplementing with creatine has been found to:
- Decrease the incidence of heart disease
- Enhance cognitive function in older adults
- Enhance physical performance
- Help lower low-density lipoprotein (LDL) cholesterol and triglycerides (fats in the blood)
- Improve blood glucose levels
- Improve function in people with osteoarthritis and fibromyalgia
- Improve the efficacy of antidepressant medications
- Increase muscle strength and bone mass
- Minimize bone loss
- Reduce fat on the liver
- Serve as an antioxidant to protect against chronic diseases
Supplementation
Most people who eat a diet that includes animal protein do not need to take creatine supplements, as they can get the recommended amounts through their diet.
But if you are an athlete or follow a vegetarian or vegan diet, consult a healthcare provider to determine if supplementation is necessary. They can help you determine if you are getting enough creatine from your diet and offer personalized dosing recommendations, if necessary.
Side Effects
Creatine from diet usually does not cause side effects or adverse effects in itself. But a diet high in red meat is also higher in saturated fat than what is recommended for good health.
Creatine supplementation is generally considered safe, but some people may experience side effects. Side effects of creatine supplements are rare but may include:
- Dehydration
- Muscle cramping
- Upset stomach
Creatine supplements, taken in doses of up to 25 grams per day for up to 14 days, have been used safely. Lower doses, administered for up to 18 months, have also been found to be safe. Even long-term use of creatine supplements, when used correctly and according to dosing instructions, can be safe.
Supplement Safety
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the way it does for prescription drugs. That means ingredient labeling may not be accurate. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, the U.S. Pharmacopeia (USP), or ConsumerLab.com. Your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist can also provide personalized recommendations and information on dosing.
Summary
The human body naturally makes about one to two grams of creatine daily, which is mainly found in the muscles, brain, and heart. The recommended daily intake of creatine is three to five grams.
Most people get high creatinine from their diet by eating red meat, lean meats, and seafood. Some benefits of creatine may include energy production, improved muscle strength and bone mass, enhanced cognitive function, protection against chronic disease, and lowered blood sugar.
Athletes and people who do not consume meat may need creatine supplements. Talk to your healthcare provider about whether you actually need supplements and about recommended dosing.
