Nutrition Diet: Where do we naturally get creatine from?

October 21, 2025 •

4 min read

Creatine, a powerful energy compound stored in our muscles, is a fascinating nutrient for health and performance. Approximately half of our daily creatine needs are met through our diet, with the other half produced naturally by the body. This guide explores exactly where do we naturally get creatine from through food and the body's own processes.

Quick Summary

The body acquires creatine from two primary pathways: endogenous synthesis in the liver and kidneys and dietary intake. The richest food sources are meat and fish, while plant-based diets rely on the body's synthesis from precursor amino acids found in foods like nuts and legumes.

Key Points

Endogenous Production: The body naturally produces about half of its daily creatine requirement (around 1 gram) from the amino acids arginine, glycine, and methionine in the liver and kidneys.
Primary Dietary Sources: The richest natural food sources of creatine are animal products, specifically red meat (like beef and pork) and fish (like herring, salmon, and tuna).
Plant-Based Diets: Plant foods contain negligible to zero creatine, meaning vegetarians and vegans must rely on their body's internal synthesis or consume foods rich in the precursor amino acids to support production.
Cooking Affects Levels: High-heat cooking methods, such as frying or grilling, can degrade and reduce the creatine content in meat and fish.
Diet vs. Supplements for High Doses: For the average person, dietary and internal production is sufficient, but athletes with higher needs (e.g., 5-10g/day) typically require supplements to achieve optimal muscle saturation.
Beyond Muscle: Beyond athletic performance, creatine from both natural sources and supplements can also support brain health, including memory and reasoning.

The Body's Internal Creatine Factory

Before exploring dietary sources, it's important to understand that your body has its own built-in system for producing creatine. This process, known as endogenous synthesis, primarily takes place in the liver and kidneys, with the pancreas also playing a role. This internal production provides an average of about 1 gram of creatine per day, fulfilling roughly half of the daily requirement for an average adult.

The synthesis process relies on three key amino acids: arginine, glycine, and methionine. The body converts these amino acids into creatine, which is then transported to energy-demanding tissues, particularly skeletal muscle, where it is stored for use. This system ensures a baseline level of creatine, but for many, particularly those with higher demands or on specific diets, this internal production is not enough.

Rich Dietary Sources for Omnivores

For those who consume animal products, the diet serves as a significant source of creatine. Animal muscle tissue, which is where 95% of the body's creatine is stored, contains the highest concentrations. Therefore, meat and fish are the most abundant natural sources.

Top Animal-Based Foods High in Creatine

Herring: Known for its exceptionally high creatine content, with up to 10 grams per kilogram of raw fish.
Beef: Red meats like beef and pork are rich sources, providing around 4.5 to 5 grams of creatine per kilogram.
Salmon: An excellent source of omega-3s, salmon offers around 4.5 grams of creatine per kilogram.
Tuna: Another popular fish, tuna contains about 4 to 5 grams of creatine per kilogram.
Pork: With levels similar to beef, pork is another strong dietary option for creatine.
Poultry: While slightly lower than red meat and many fish, chicken and turkey still offer significant amounts of creatine.
Dairy: Dairy products like milk and cheese contain smaller, but still contributing, amounts of creatine. Parmesan cheese, for example, is noted to be a denser source than other dairy products.

Plant-Based Power: Fueling Creatine Production

Individuals following vegan or vegetarian diets do not consume animal products and therefore have a lower dietary intake of creatine. Plant-based foods do not contain creatine itself. However, a well-planned plant-based diet can provide the amino acids (arginine, glycine, and methionine) needed to support the body's internal synthesis of creatine. Vegans and vegetarians may have lower muscle creatine stores than omnivores and may benefit from supplementation to normalize levels.

Vegan-Friendly Foods with Creatine Precursors

Legumes: Lentils and chickpeas are good sources of the necessary amino acids.
Nuts and Seeds: Pumpkin seeds, sesame seeds, walnuts, and almonds are great sources for creatine-precursor amino acids.
Soy Products: Tofu and other soy products contain arginine, glycine, and methionine to aid synthesis.
Quinoa: This complete protein source provides both glycine and arginine.
Spirulina: This nutrient-dense algae contains all three amino acids needed for creatine production.

The Impact of Cooking on Creatine

When preparing creatine-rich foods, it is important to be mindful of how cooking can affect its content. Creatine is susceptible to degradation when exposed to high heat for extended periods. Overcooking, especially with methods like grilling or frying, can destroy a significant portion of the creatine present in meat and fish. To maximize creatine retention, consider gentler cooking methods like steaming, poaching, or preparing dishes that require less intense heat. For red meat like steak, aiming for a medium-rare doneness can help preserve more of its creatine content.

Natural Creatine Intake vs. Supplementation

For the average person, the combination of endogenous synthesis and dietary intake from a balanced omnivorous diet is typically sufficient to maintain baseline creatine levels. However, athletes and individuals with specific performance goals often have higher demands that are difficult to meet through diet alone. To put it in perspective, achieving the 5 grams of creatine often recommended for athletes could require consuming a large amount of raw beef (around 1 kg) daily, which is not practical or advisable. This is why creatine supplementation, most commonly as creatine monohydrate, is widely used by athletes.

Natural Sources vs. Creatine Monohydrate Supplements


Feature	Natural Dietary Sources (Meat, Fish, etc.)	Creatine Monohydrate Supplementation
Creatine Content	Variable; often low per serving, can be degraded by cooking.	Consistent, high concentration of creatine per serving.
Daily Intake	Typical omnivorous diet provides around 1-2 grams total (combined with synthesis).	Allows for precise dosage, often 3-5 grams daily for maintenance.
Source	Animal products (muscle tissue).	Synthetically produced from vegan-friendly raw materials.
Cost	Part of regular food expenses, but can be expensive to consume enough for high doses.	Generally affordable and cost-effective for achieving higher intake.
Convenience	Requires food preparation and consumption of large quantities for high doses.	Easy to mix with water or a shake, and consume anytime.
Best for	Maintaining baseline creatine levels for general health in omnivores.	Maximizing muscle saturation for athletic performance and individuals with low dietary intake.

Conclusion: Finding the Right Balance for Your Needs

In summary, the answer to where do we naturally get creatine from lies in a combination of the body's internal production and an omnivorous diet. Meat and fish are the most potent food sources, but even these may not provide the levels needed for specific athletic or health goals. For individuals on plant-based diets, relying solely on internal synthesis is necessary without supplementation, which results in lower creatine stores. While a balanced diet is fundamental for overall health, supplementation offers a practical and effective way to increase creatine availability in the muscles and brain for enhanced performance and cognitive function, especially for those with low dietary intake or high physical demands. A thoughtful approach that considers dietary habits, cooking methods, and individual needs will ensure optimal creatine levels for a healthy and active lifestyle.

Can creatine help boost your brainpower?

Frequently Asked Questions

Creatine is an amino acid derivative that plays a critical role in cellular energy production, particularly in tissues with high energy demand like muscles and the brain. It helps regenerate adenosine triphosphate (ATP), the primary energy currency of the cell, for short bursts of high-intensity activity.

Among natural food sources, herring is particularly rich in creatine, containing up to 10 grams per kilogram of raw fish. Red meats like beef and pork also have high concentrations, typically around 4.5 to 5 grams per kilogram.

Vegetarians and vegans do not consume dietary creatine from animal products, so they must rely entirely on their body's internal synthesis. They can support this process by consuming plant-based foods that are rich in the creatine-precursor amino acids: arginine, glycine, and methionine.

Yes, cooking can affect the creatine content of food, with high-heat methods like grilling or frying potentially degrading it significantly. To preserve creatine, it is better to opt for gentle cooking methods like steaming or poaching.

For most individuals, the combination of internal production and a balanced omnivorous diet is enough to meet general health needs. However, for athletes or those with high performance demands, obtaining optimal levels through diet alone can be difficult and often requires supplementation.

The body, primarily the liver and kidneys, produces about 1 gram of creatine per day from other amino acids. This accounts for roughly half of the daily turnover for the average person.

Yes, research suggests creatine can also benefit brain health by improving cognitive function, memory, and reasoning, particularly in older adults. It is also being studied for its potential in treating certain neuromuscular conditions.