Creatine, Pregnancy & Postpartum: Everything You Need to Know

Creatine is having a serious moment in the wellness world and for good reason! From boosting brain function to supporting strength and energy, it’s quickly becoming a daily essential for women’s health. But when it comes to pregnancy and the postpartum period, the question on every new and expecting mum's mind is: is it actually safe for me and my baby?

While creatine has decades of safety research behind it for the general population, supplementing during pregnancy and breastfeeding has historically been treated as a bit of a grey area. However, new research is beginning to shine a light on how creatine might support mums during these transformative stages. Before making any changes to your routine, it’s essential to look at what the science says and always chat with your healthcare team.

Let’s dive into the research around creatine supplementation during some of the most important chapters of a woman's life!

Creatine During Pregnancy: What the Science Says

Creatine is a naturally occurring compound found in animal products like red meat and fish that supplies fast-acting energy to your cells when physical or mental demands spike. While traditionally popular for sports performance, recent studies have highlighted its benefits for brain function, managing fatigue and supporting mood. 

With so many women taking creatine before conceiving, the question naturally arises: can you safely continue taking it during pregnancy?

The short answer is that the research is still evolving, but early findings are promising. Leading scientists at institutions like the Hudson Institute of Medical Research have been exploring how creatine supports maternal and fetal health. Growing evidence suggests creatine plays a key role in powering energy-heavy reproductive tissues, including the placenta, endometrium and the myometrium (the uterine muscle responsible for contractions during labor). Early preclinical research even hints that creatine might offer neuroprotective benefits for babies during difficult deliveries.

The Catch: Science takes time

As promising as these early findings are, it is crucial to note that much of the current data
comes from preclinical models and large-scale human clinical trials are still underway. Because there are no definitive guidelines for pregnant women yet, you must speak directly with your OB-GYN, midwife or healthcare provider before starting or continuing creatine supplementation during pregnancy.

Every pregnancy is unique and your healthcare provider is the only person who can safely advise what is right for you and your baby. In the meantime, if you consume animal products, incorporating whole foods like red meat and fish into your diet is a safe, natural way to get creatine without taking a supplement.

What about Postpartum and Breastfeeding?

Creatine during the postpartum period can be a total game-changer for new mums. It supports tissue repair, helps rebuild strength, boosts mood and helps fight off that relentless sleep-deprivation fatigue. That said, if you choose to breastfeed, taking a creatine supplement isn’t currently recommended due to a lack of safety data. Breastmilk naturally contains creatine to meet a baby's foundational needs, but because human trials on high-dose supplementation while nursing are limited, prioritising dietary sources is the safer route. Additionally, creatine pulls water into muscle cells, boosting your hydration needs at a time when your fluid demands are already elevated for milk production. 

Whilst the research into pregnancy and creatine supplementation is looking promising, every pregnancy is unique so it is always recommended to consult with your GP, midwife or qualified healthcare professional to tailor a supplement strategy that fits your specific needs. If you are currently navigating pregnancy or the postpartum period and putting creatine on hold, you can still nourish your body with other NH essentials:

• Thrive Plant Protein - an ideal way to obtain a complete source of protein when you’re exhausted or not feeling up to anything more in pregnancy
• Beauty Sleep - the perfect mix of botanicals to support relaxation and Verisol F Marine Collagen to promote skin elasticity and hydration postpartum
• Electrolytes - to support hydration and fluid replacement during breastfeeding.

If you're ready to support your pregnancy or postpartum journey, use code GRIGG15 for 15% off your next NH order.