Can You Take Creatine While Pregnant? What Women Should Know

During pregnancy, many women turn to supplements to help support their growing baby and body. Creatine may not be the first thing that comes to mind when you think about the best supplements for pregnant women, but one recent study claims that creatine may have surprising health benefits for babies and moms.

As we dive into the increasingly common question “Can you take creatine while pregnant?” we’ll uncover remarkable potential benefits, from decreased pregnancy brain fog to more positive birth outcomes.

First, let's brush up on some basics regarding creatine supplementation during pregnancy:

Creatine is a natural compound found in small amounts in animal products like meat and fish. It plays a vital role in supplying energy to muscles during high-intensity exercise. Some people, including athletes and fitness enthusiasts, take creatine supplements as a preworkout to enhance their performance and muscle growth.

But why would pregnant women consider taking creatine? Pregnancy puts extra demands on the body, and some women may believe that creatine could help with energy levels or muscle strength during this time.

Furthermore, recent evidence points to some substantial potential benefits for the mother and baby when the mother supplements with creatine during pregnancy.

Recent research from the Hudson Institute of Medical Research suggests that creatine supplementation could be safe for women during pregnancy. A systematic review of pre-existing research studies involving women found no mortality or serious adverse events associated with creatine supplementation.

This provides reassurance that creatine as a dietary supplement appears safe for women when recommended doses are followed. Furthermore, the study found that creatine supplementation during pregnancy may even be beneficial.

According to the same preclinical trials conducted by Hudson Institute, supplementing with creatine during pregnancy improved the likelihood of having a healthy baby at birth.

Deborah de Guingand, Midwife, PhD student, and the leading author of the systematic review , explains the improved birth outcomes by highlighting the positive impact that creatine supplementation may have on fluctuating energy requirements during pregnancy. Thanks to the stability provided by daily creatine supplements, mothers may experience healthier pregnancies overall, with a lower risk of common birth defects, including those linked to low or depleted oxygen levels.

“An oral creatine supplement is a safe, low-cost treatment with the potential to reduce pregnancy complications associated with low or lack of oxygen, from mother to baby, during pregnancy,” de Guingand states.

This may be especially beneficial to pregnant women in areas where access to food and healthcare is scarce, but creatine supplementation is potentially beneficial to all expecting mothers when used under their doctor’s guidance.

Aside from its birth-specific benefits, creatine may have a range of other effects that benefit women during pregnancy. This is especially true for expecting mothers who participate in daily exercise or lack creatine-rich foods in their diet.

Some additional benefits that may be linked to creatine include:

• Enhanced cognitive function and brain health, which may help combat pregnancy brain fog

• Enhanced muscle strength and power

• Improved exercise performance, especially during high-intensity activities

• Increased muscle mass and lean body mass

• Faster post-workout recovery

• Improved bone health and prevention of age-related muscle loss

Nutritional requirements change during pregnancy to support the growth and development of the baby. Adequate intake of essential nutrients like folic acid, iron, calcium, and omega-3 fatty acids is crucial for a healthy pregnancy.

Though it gets less attention, creatine is also part of a healthy pregnancy, and it affects well-being at a cellular level. Creatine helps to regenerate adenosine triphosphate (ATP), the primary energy molecule used by cells. ATP is often referred to as the "energy currency" of the cell, as it provides the energy needed for various cellular processes, including muscle contraction, metabolism, and synthesis of molecules.

During pregnancy, you transfer creatine to your baby through the placenta. As you can imagine, growing a baby puts a high demand on our body’s ATP synthesis, and creatine is needed to fill that demand.

Half of our daily creatine requirements are made naturally by the body. The other half are supposed to come from fish, meat, and dairy. Since many women follow diets that require cutting some deli meats, fish, or dairy products during pregnancy, it’s not uncommon for pregnant women to consume less creatine than needed.

That’s where supplementing comes in–and there are plenty of types of creatine supplements (including vegan creatine supplements) that may meet your needs. Consulting healthcare professionals, such as doctors or nutritionists, can help ensure that pregnant women meet their nutritional needs safely.

Research on the safety of creatine supplementation during pregnancy is still emerging, with some promising findings in recent studies. While there's still a need for more comprehensive research, initial results offer cautious optimism about the potential benefits of creatine for pregnant women.

Additionally, common, mild side effects of creatine supplementation may include:

• Digestive discomfort

• Muscle cramps

• Dehydration

Pregnant women should err on the side of caution and consult a healthcare professional when adding creatine supplements to their wellness regimen.

For pregnant women seeking ways to support their energy levels and overall health without creatine supplementation, there are alternative options available. Natural food sources like lean meats, fish, and dairy products provide essential nutrients, including creatine, in safe and balanced amounts.

Additionally, other nutritional supplements specifically formulated for pregnant women can help meet increased nutrient needs during pregnancy. These supplements typically contain essential vitamins, minerals, and other nutrients necessary for maternal and fetal health.

Some other medicinal supplements may impact the body similarly to creatine. For instance, Cordyceps mushroom may have a similar impact on ATP production. 

Other adaptogenic herbs can help manage fatigue and energy levels, while nootropic supplements like Lion's Mane and L-Theanine may help manage brain fog and similar cognitive symptoms. 

So, can you take creatine while pregnant? Exciting emerging evidence suggests that creatine could be beneficial during pregnancy. Creatine benefits may combat some common pregnancy concerns, like low energy and brain fog. But, every pregnancy is different, so it's always best to chat with your doctor before diving into any new supplements.

Just a friendly reminder: pregnancy nutrition isn't one-size-fits-all. Trust your instincts, stay informed, and don't hesitate to reach out to your healthcare provider for personalized advice. With a balanced diet, regular exercise, and a little expert guidance, you can tackle your pregnancy journey feeling confident and empowered.

1. “Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis” https://fs8.formsite.com/mimr-phi/files/f-90-19-12906658_XotRfP86_SysReviewCrMFemales_Nutrients2020.pdf

2. “Creatine supplement safe for women” https://www.hudson.org.au/news/creatine-supplement-safe-for-women/#:~:text=Safety%20of%20creatine%20for%20women%20during%20pregnancy&text=This%20discovery%20suggests%20a%20creatine,may%20be%20beneficial%20in%20pregnancy