Wendie Trubow, MD, MBA, IFMCPPresident at Five Journeys, Functional Medicine & Wellness Provider, Best Selling Author, Passionate Champion for Health

Top Food Sources of Creatine

15 Oct 2025 · 0 min

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Short conversational video (Wendie Trubow, MD) asking about food sources of creatine. The respondent says creatine is found mainly in red meat (beef), to a lesser degree in pork, chicken, and some fish; to obtain creatine amounts comparable to supplementation would require about 2 pounds of beef per day. Vegans/vegetarians are typically chronically low in creatine. Overcooking meat destroys much of the creatine; consuming rare or raw meat preserves it. The segment implies most non-raw-meat eaters would need supplementation to reach those levels.

Questions this video answers

About 2 pounds of beef per day.

Overcooking destroys much of the creatine; eating meat rare or raw helps preserve it.

So now I have to ask, what are the food sources of creatine? Because now I'm curious, like, can I get it in my food?
You can, but you would have to eat quite a bit of the foods that I'm about to talk about. The number one source probably is red meat. Creatine is found in beef or red meat products, also to a little lesser degree in pork or chicken or things, some fish. You'd have to take in probably about 2 pounds of beef a day to. To get the level of creatine that most people need to supplement what's made endogenously in the body and more chicken and fish and pork. If you're going to someone who's a vegan or vegetarian, they're typically chronically low in creatine. And the other thing is too, is that if you overcook the meat, then you destroy much of the creatine. And so you have to kind of eat the meat rare or raw in order to make sure that you're preserving the supply that otherwise would be dietarily served up to you in that form of food.
So raw carnivore can get the creatine they need. The rest of us need to supplement?
Most likely, yes, unless you have quite a varied diet.