The Gluten Free Craze in Creatine-Is It Worth It?

If you are gluten-intolerant or have subconsciously decided that gluten-free creatine is a trend, then you’ve hopped into the right place.

New trends in the health and fitness world are always popping up that claim to be the most effective way to reach your goals. The terms – sugar-free, dairy-free, or even gluten-free are no strangers to us in the dietary world.

So, what makes a gluten free creatine?

Creatine itself is a 100% gluten-free nutritional supplement. The supplement comprises two simple chemicals- sarcosine and cyanamide- responsible for improving your physical fitness levels. However, there could be exceptions like cross-contamination or adding gluten-containing fillers while manufacturing.

Willing to learn more on this topic? Keep on reading, and don’t skip until you are done reading.

Is Gluten Free Creatine Real?

Creatine is a common supplement in several pre-workout and post-workout diets. No wonder people may be concerned if creatine contains gluten or not, as gluten intolerance has become a common issue in recent years.

The good news is the creatine itself does not contain gluten. However, some manufacturers may add gluten-containing fillers or ingredients to creatine products. You better check the label of any supplement before buying.

The ‘Gluten Free’ tag on the packaging is a neuromarketing technique targeting individual users.

Additionally, it’s important to note that even though creatine is gluten-free, it may still come into contact with other gluten-containing ingredients during processing. Therefore, if you have severe gluten sensitivity, starting with a low dose and increasing it with time to check your tolerance limit is best.

What is Creatine Supplement Made of?

Creatine is a naturally occurring compound- an amino acid, that helps your body produce energy, making it an important part of any fitness regimen. It’s a popular supplement among athletes, bodybuilders, and anyone looking to increase their activity and performance.

Outside the human body, creatine is naturally found in animal products, including red meat, fish, seafood, and poultry. However, it can also be taken in supplement form, either in powder or pill form. Mixing it with overnight oats or any beverages can make an effective outcome.

So, what is it made of? Does it contain gluten as a primary ingredient?

Creatine monohydrates – creatine supplements are made from sarcosine and cyanamide.


Also known as N-methylglycine, it’s an amino acid that helps to produce energy and aids in the formation of proteins. It makes creatine monohydrate a potential supplement for individuals with diseases such as Parkinson’s and Huntington’s.


Cyanamide is an organic compound composed of nitrile groups attached to amino acids.

When you combine the two ingredients, you get creatine monohydrate, one of the most popular forms of creatine supplements. Athletes and bodybuilders favor this type of creatine supplement because the body quickly absorbs it.

Is Creatine Good For Celiacs?

So, can people with gluten sensitivity consume creatine supplements?

It can be difficult for those with gluten sensitivity to find the right supplements and products to help them reach their health and fitness goals. Many popular supplements contain gluten, making them off-limits for people with celiac disease or gluten sensitivity.

Creatine is a popular supplement often questioned by those with gluten sensitivity.

The good news is that people with gluten sensitivity can safely consume creatine supplements. However, the outcome may vary when comparing creatine with l carnitine for celiacs.

It is important to note that even if a product is labeled gluten-free, it does not guarantee that it is free from cross-contamination or other gluten-related concerns.

Therefore, it is crucial to research any product you are considering and to speak to your doctor if you have any questions or concerns about the safety of a particular brand of creatine.

Things to Remember When Picking Your Creatine

With so many creatine supplements on the market, choosing the right one can be daunting. If you’re considering adding ‘gluten-free’ creatine to your diet, there are some things you should consider before making your decision.

  • Although gluten-free creatine is free of gluten, it may still contain traces of other allergens. Therefore, it’s important to read labels carefully.
  • Check with a doctor before using a gluten-free creatine supplement if you have any food allergies.
  • Reading reviews and supplement blogs can also help you determine the supplement’s effectiveness.
  • Consume small amounts first and gradually increase your intake as you become more comfortable with the effects. This will help you gauge how your body responds to the supplement to ensure it’s the right one.

Stomach Upset and Creatine- Is it Because of Gluten?

Whether you are celiac or not, you may have some side effects when consuming creatine supplements for the first time.

One of the most common side effects is stomach upset. Don’t assume it’s because of any kind of ‘gluten’ present in the supplement.

While most people do not experience any negative side effects while taking creatine supplements, they can cause stomach upset in those with sensitive stomachs.

When introducing creatine into your diet, it’s important not to overdo it right away. Starting slowly with the right amount will also help reduce any potential side effects that may occur.

Few users may suffer other digestive issues such as bloating or constipation. If you have these problems, creatine may not suit you because some people have reported it exacerbating their symptoms.

Healthiest Type of Creatine to Consume

Creatine monohydrate has been extensively studied and is widely considered the most effective form of creatine on the market. It is safe and effective in increasing muscle strength, size, and power and improving overall exercise performance.

Many researchers conclude that it may help improve cognitive function, reduce fatigue, and support healthy blood sugar levels. When selecting a creatine supplement, look for one that contains pure creatine monohydrate.

By choosing creatine monohydrate as your primary source of supplemental creatine, you can rest assured you are taking a safe and effective supplement that has been proven to deliver results.

It’s important to note that while creatine monohydrate supplements are safe to take, you should only take them under the supervision of a doctor or nutritionist. Taking too much can lead to side effects such as nausea, diarrhea, cramping, and dehydration.

Male users often asked about the impact of creatine on gynecomastia. Seek medical help if you face such issues.

Who Should Not Consume Creatine

Celiacs can consume creatine without expecting any adverse side effects. But there are still a few groups of people shouldn’t consider creatine a supplement. They are the people with:

  • Liver disease
  • Kidney disease
  • High blood pressure
  • Pregnant women
  • Allergy issues

Final Thought

Overall, for those with gluten sensitivity, creatine is a safe supplement to use. However, as always, it is essential to research and consult your doctor before consuming any supplement.

With proper knowledge and caution, you can use creatine as part of your health and fitness routine without worrying about gluten-related concerns.

Thanks for staying throughout!

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