A large study looking at eating habits from 2003 to 2023 found that most people following special diets—like low-fiber, high-fiber, or gluten-free diets—aren’t getting enough creatine, a nutrient their bodies need. Creatine comes mainly from meat and animal products and helps your body make energy. The researchers discovered that over two-thirds of people on these diets consumed less than one gram of creatine daily. This finding suggests that people on restrictive diets might benefit from either taking creatine supplements or eating foods that have been fortified with creatine to meet their body’s needs.

The Quick Take

  • What they studied: Whether people following special diets (like gluten-free or high-fiber diets) are getting enough creatine from their food
  • Who participated: 8,407 people from across the United States who were following different types of special diets, tracked through national health surveys between 2003 and 2023
  • Key finding: More than two-thirds (about 67%) of people on special diets consumed less than one gram of creatine per day, with gluten-free dieters at 79.2%, low-fiber dieters at 83.3%, and high-fiber dieters at 82.1%
  • What it means for you: If you follow a special diet, you may not be getting enough creatine from food alone. Talk to your doctor about whether you should consider supplements or fortified foods, especially if you’re very active or concerned about your energy levels

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of people at one point in time to see what they were eating. The scientists used data from NHANES (National Health and Nutrition Examination Survey), a long-running government program that tracks what Americans eat and their health. They examined information collected from 2003 to 2023 on 8,407 people who were following special diets. The researchers calculated how much creatine each person was consuming daily and compared the amounts across different diet types.

Cross-sectional studies are like taking a snapshot—they show you what’s happening right now but don’t follow people over time. This type of study is useful for identifying patterns and potential problems, but it can’t prove that low creatine intake causes health problems. It can only show that the two things happen together.

This research approach is important because it uses real-world data from thousands of Americans rather than just a small group in a lab. By looking at actual eating patterns over 20 years, the researchers could see if this is a widespread problem or just something affecting a few people. Understanding how many people might not be getting enough creatine helps doctors and nutritionists know who might need help.

This study has several strengths: it includes a large number of people (8,407), uses government health data that’s carefully collected, and spans 20 years of information. However, the main limitation is that it’s a snapshot study—it shows what people ate at certain times but doesn’t prove that low creatine intake causes health problems. The study also relies on people remembering what they ate, which isn’t always accurate. Additionally, the researchers couldn’t determine whether the low creatine intake actually harmed people’s health or energy levels.

What the Results Show

The study found that the vast majority of people on special diets weren’t getting enough creatine. Specifically, over two-thirds (67%) consumed less than one gram per day. When looking at specific diets, the problem was even more common: 83.3% of people on low-fiber diets, 82.1% on high-fiber diets, and 79.2% on gluten-free diets fell short of recommended amounts.

These numbers are important because they suggest this isn’t a rare problem affecting just a few people—it’s something that affects most people following these popular diet types. The consistency across different diet types suggests that restrictive eating patterns in general may make it harder to get enough creatine.

The researchers noted that creatine comes mainly from animal-based foods like meat, fish, and dairy products. When people restrict these foods for health, ethical, or religious reasons, they naturally consume less creatine. This creates a potential gap between what their bodies need and what they’re actually getting.

While the study focused mainly on how much creatine people were consuming, it also highlighted that this problem affects a very large portion of the U.S. population following special diets. The researchers noted that creatine plays important roles in energy production, muscle function, and brain health, making this potential shortfall worth paying attention to.

This research adds to growing evidence that certain popular diets may create nutritional gaps. Previous studies have shown that restrictive diets can sometimes lack certain nutrients, but this is one of the first large studies to specifically look at creatine intake across different diet types. The findings suggest that creatine deficiency may be more common than previously thought, especially among people on plant-based or restricted diets.

This study has important limitations to understand. First, it’s a snapshot in time—it shows what people ate during health surveys but doesn’t follow them over years to see if low creatine intake actually causes health problems. Second, the study relied on people remembering what they ate, which isn’t always accurate. Third, the researchers couldn’t account for all the factors that might affect creatine needs, like how active people are or their age. Finally, the study doesn’t prove that low creatine intake is harmful—it only shows that many people aren’t getting much of it.

The Bottom Line

If you follow a special diet (particularly low-fiber, high-fiber, or gluten-free), consider talking to a doctor or registered dietitian about your creatine intake. They may recommend: (1) eating more creatine-rich foods if your diet allows (like meat, fish, eggs, or dairy), (2) looking for foods fortified with creatine, or (3) taking a creatine supplement. These recommendations have moderate confidence because while the study shows low intake is common, we don’t yet have strong evidence that supplementing prevents health problems. Always consult with a healthcare provider before starting supplements.

This research is most relevant for people following low-fiber, high-fiber, or gluten-free diets, as well as vegetarians and vegans who eat few animal products. Athletes and very active people should pay special attention since they may have higher creatine needs. Older adults should also be aware since creatine helps maintain muscle. People with normal, unrestricted diets probably don’t need to worry about creatine intake. If you have kidney disease or take certain medications, talk to your doctor before considering creatine supplements.

If you start getting more creatine through food or supplements, don’t expect immediate changes. Creatine builds up in your body over time. If you take supplements, it typically takes 3-4 weeks to notice any effects on energy or muscle function. For dietary changes, allow 4-6 weeks to see if you feel any difference in energy levels or athletic performance.

Want to Apply This Research?

  • Track your daily creatine intake by logging animal-based foods (meat, fish, eggs, dairy) and any creatine supplements. Aim to record grams of creatine consumed daily, with a goal of at least 1 gram per day if you’re on a special diet.
  • If you follow a special diet, use the app to: (1) identify creatine-rich foods you can eat within your diet restrictions, (2) set a daily reminder to consume one creatine-containing food or supplement, (3) log your energy levels and athletic performance to see if increasing creatine helps you feel better.
  • Track creatine intake weekly and correlate it with energy levels, workout performance, and overall wellbeing. After 4-6 weeks of consistent creatine consumption, review whether you notice improvements in energy, muscle strength, or exercise recovery. Share this data with your healthcare provider to determine if your current intake is adequate.

This research describes patterns in creatine intake but does not prove that low creatine causes health problems. Before making changes to your diet or starting supplements, consult with your doctor or registered dietitian, especially if you have kidney disease, take medications, are pregnant or breastfeeding, or have other health conditions. This information is for educational purposes and should not replace professional medical advice. The findings are based on observational data and cannot establish cause-and-effect relationships.