That makes creatine less of a “muscle supplement” and more of a foundational nutrient for lifelong strength and brain health. “It also supports recovery, neurological function, and can increase brain creatine levels by 6%. Fortunately, creatine supplementation helps close that gap—and creatine monohydrate, the most common, most studied form of synthetic creatine, is vegan-friendly. How to safely supplement creatineFor all its benefits, the beauty of a great creatine supplement is that it’s so easy to incorporate. One testing program found that of 11 popular creatine brands (powders and gummies alike), four actually contained no creatine at all.