Is Creatine Considered Non-Natural? The Full Breakdown

January 13, 2026 •

4 min read

Creatine is a naturally occurring organic compound found in vertebrates, with the body producing some and the rest coming from diet. This raises a common question: is creatine considered non-natural when taken as a supplement, or is it simply a concentrated version of what our bodies already produce?

Quick Summary

Creatine is made by the body and found in foods like meat and fish. Supplement forms, while manufactured synthetically in a lab, are chemically identical to the natural molecule and considered safe and effective.

Key Points

Dual Origin: Creatine is naturally synthesized by the body and found in animal foods, but supplements are created synthetically in labs.
Chemical Identity: Despite different origins, natural and synthetic creatine have the exact same chemical structure.
Concentrated Form: Supplements provide a concentrated dose of creatine far exceeding what can be realistically obtained through diet alone.
Safety and Efficacy: Extensive research has consistently shown creatine supplements to be safe and effective for increasing muscle mass, strength, and exercise performance.
Not a Steroid: Creatine is not a performance-enhancing drug like steroids; it simply provides extra fuel for muscles and is permitted by most sports organizations.

The Dual Nature of Creatine: A Naturally Occurring Compound

Creatine's status as "natural" is a frequent point of confusion, stemming from its dual existence. On one hand, it is a compound that is synthesized naturally within the human body and found in certain food sources. On the other, the widely used and effective creatine supplements are synthetically manufactured in a lab. Understanding this distinction is key to answering the question: is creatine considered non-natural?

What is Creatine and How is it Produced Naturally?

Creatine is an amino acid derivative, naturally produced in the liver, kidneys, and pancreas from other amino acids: arginine, glycine, and methionine. This endogenous production supplies the body with a portion of its daily creatine needs. The rest is obtained through dietary intake, primarily from animal-based protein sources.

Natural food sources of creatine include:

Red meat (beef, pork)
Fish (herring, salmon, tuna)
Poultry (chicken)
Animal milk

For example, raw meat contains about 4-5 grams of creatine per kilogram, but the cooking process can reduce this content. The body stores approximately 95% of its total creatine in skeletal muscles, where it plays a critical role in providing energy for short bursts of high-intensity activity.

The Synthetic Manufacturing Process of Creatine Supplements

The creatine found in supplements, most commonly creatine monohydrate, is not extracted from animals. Instead, it is produced synthetically in laboratories through a chemical process. The two primary raw materials used are sarcosine (a derivative of glycine) and cyanamide. These compounds react under controlled conditions to form creatine, which is then purified, dried, and milled into the fine powder sold commercially.

This synthetic production method offers several advantages:

Purity: It allows for the production of a highly pure product, minimizing contaminants.
Cost-effectiveness: Mass production makes the supplement affordable compared to relying solely on food sources.
Consistency: Each batch can be produced with a consistent level of quality and concentration.
Vegan-friendly: The process uses non-animal-derived materials, making synthetic creatine monohydrate suitable for vegans and vegetarians.

Natural vs. Synthetic Creatine: A Comparison

While their origins differ, the chemical structure of creatine produced naturally by the body or from food is identical to the creatine monohydrate manufactured in a lab. The key difference lies in the concentration and bioavailability, rather than the fundamental molecular makeup. The supplemental form simply provides a much higher dose than a typical diet, allowing for the saturation of muscle stores.


Feature	Natural Creatine (From Food/Body)	Synthetic Creatine (Supplement)
Source	Produced endogenously in the body and obtained through animal-based foods like meat and fish.	Manufactured in a laboratory from chemical precursors like sarcosine and cyanamide.
Chemical Composition	Chemically identical molecule to the synthetic form.	Chemically identical molecule to the natural form, ensuring its function.
Concentration	Relatively low concentration; large amounts of food needed to achieve athletic levels.	Highly concentrated and precisely dosed for convenience and effectiveness.
Purity	Purity can vary based on the quality of the food source.	High-purity product achieved through controlled manufacturing processes and testing.
Suitability	Insufficient for athletes needing to saturate muscle stores; relies on omnivorous diet.	Convenient, potent, and suitable for all diets, including vegan.

The "Non-Natural" Misconception

The notion that supplementing with creatine is "non-natural" or in some way equivalent to using performance-enhancing drugs like steroids is a common misconception. The primary argument for creatine being considered natural, even in its supplemental form, is that it is simply a more concentrated version of a substance the body already produces and utilizes for energy. Unlike anabolic steroids, which artificially manipulate hormones, creatine supplements enhance the body's existing energy recycling system by increasing the stores of phosphocreatine in muscles.

Furthermore, major sports organizations like the International Olympic Committee and the NCAA do not prohibit creatine use, further validating its status as a legal and acceptable dietary supplement for athletes. The International Society of Sports Nutrition (ISSN) considers creatine "the most effective ergogenic nutritional supplement currently available to athletes" for increasing high-intensity exercise capacity and lean body mass.

Conclusion

Ultimately, the question "is creatine considered non-natural?" has a nuanced but clear answer. Creatine itself is a 100% natural substance produced by the body and found in food. However, the supplement form is synthetically manufactured for greater purity, concentration, and cost-effectiveness. The term "natural" in this context refers to the substance's inherent presence in biological systems, not its manufacturing origin. For most athletes and fitness enthusiasts, supplemental creatine is viewed as a natural aid that safely and effectively augments the body's natural energy production, rather than an unnatural chemical shortcut. For individuals on plant-based diets, synthetic creatine is a valuable tool to optimize their physical performance. For anyone considering supplementation, understanding the science behind how creatine works is the key to dispelling common myths and making an informed decision.

Learn more about creatine on the Cleveland Clinic website.

Frequently Asked Questions

No, synthetic creatine is not worse for you. It is chemically identical to the creatine your body produces. The synthetic manufacturing process often results in a purer product with fewer contaminants than can be found naturally.

Yes, they can. Since commercial creatine monohydrate is synthesized in a lab and not sourced from animals, it is vegan-friendly. In fact, vegans and vegetarians often benefit more from supplementation due to lower baseline levels of muscle creatine.

No, creatine is not a steroid. It is a naturally occurring compound that helps your muscles produce energy. Steroids are a class of drugs that affect hormones, whereas creatine does not.

Supplemental creatine provides a higher, more concentrated, and consistent dose than what is possible through diet alone. This allows for the saturation of muscle creatine stores, leading to greater improvements in strength and performance.

Vegetarians and vegans have lower muscle creatine stores because their diet lacks the primary food sources (meat and fish) that provide creatine. While the body still produces its own, it is not enough to maintain optimal levels.

High-quality creatine monohydrate is generally considered safe. Some individuals may experience minor side effects, such as stomach upset or water retention, particularly during a loading phase. Always consult a healthcare provider before starting a new supplement.

The term "natural" can be misleading. In supplements, it often refers to compounds that exist in nature. However, most supplements are manufactured synthetically for consistency and safety, even if the final product is chemically identical to the naturally occurring molecule.