During pregnancy, many women turn to supplements to support their growing baby and body. Creatine may not be the first supplement that comes to mind, but recent studies suggest it could offer surprising benefits for both moms and babies.
Can you take creatine while pregnant? Yes, preliminary research indicates that creatine during pregnancy may support better outcomes, from reducing pregnancy-related brain fog to potentially improving birth results.
Let’s dive deeper into creatine supplementation during pregnancy and explore its potential benefits for both mother and child below:
Table of content
Key Takeaways
Creatine may have benefits for pregnant women, including increased energy levels and improved birth outcomes.
Consult a healthcare professional before starting creatine supplements during pregnancy.
Alternatives like a balanced diet and prenatal supplements can also support maternal and fetal health.
Creatine Basics
Creatine is a natural compound found in small amounts in foods like meat and fish. It helps supply energy to muscles, especially during high-intensity exercise. Many athletes and fitness enthusiasts use creatine supplements as a preworkout to boost performance and muscle growth.
But why consider creatine during pregnancy ? Pregnancy places extra demands on the body, and some women believe creatine could support energy levels and muscle strength.
Emerging research also suggests creatine supplementation may offer notable benefits for both mother and baby, making it worth considering during pregnancy.
Is Creatine Safe 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.
Potential Benefits of Creatine While Pregnant
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.
Additional Creatine Benefits to Consider
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
Pregnancy and Nutritional Needs: Where Does Creatine Fit In?
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.
Risks and Considerations for Using Creatine During Pregnancy
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.
Alternatives to Creatine During Pregnancy
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.
Conclusion
So, can you take creatine while pregnant ? Emerging evidence suggests that creatine during pregnancy may offer benefits like combating low energy and pregnancy brain fog. However, since every pregnancy is unique, it's important to consult your doctor before adding creatine supplements to your routine.
Remember, pregnancy nutrition isn’t one-size-fits-all. Stay informed, trust your instincts, and reach out to your healthcare provider for personalized advice. With a balanced diet, regular exercise, and expert guidance, you can navigate pregnancy feeling confident and empowered.
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FAQ - Can You Take Creatine While Pregnant?
Can creatine be taken while pregnant?
While there is limited research on the safety of creatine supplementation during pregnancy, it is generally recommended that pregnant individuals avoid creatine unless prescribed by a healthcare professional. The potential effects on both the mother and developing fetus are not well understood.
Who should avoid taking creatine?
Individuals with pre-existing kidney conditions, liver disease, or those taking medications that affect kidney function should avoid creatine. Additionally, people who are dehydrated or have certain metabolic disorders may also need to refrain from using creatine.
Why does creatine decrease in pregnancy?
Creatine levels may decrease during pregnancy due to increased demands for energy and changes in metabolism. The growing fetus requires significant energy resources, which can affect the mother’s creatine levels and synthesis.
Does creatine pass through the placenta?
Yes, creatine can pass through the placenta, but the extent of its transfer and potential effects on the developing fetus are not fully understood. This is why caution is advised regarding creatine supplementation during pregnancy.
Does creatine affect having a baby?
There is currently insufficient evidence to definitively say whether creatine affects fertility or the process of having a baby. More research is needed to understand its impact on reproductive health.
Is creatine safe for babies?
Creatine supplementation is not recommended for babies or young children unless under medical supervision. The developing brain and body have different needs, and the safety of creatine for infants has not been established.
Resources
“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
“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