Creatine during pregnancy, postpartum & and beyond
I get ask all the time questions like:
“Is creatine safe to take during pregnancy?”
“Can I take it while breastfeeding?”
“Should I be taking it?”
“Do I keep taking it even on days I'm not training?”
So I’m going to talk about creatine what it is, what the research says at the time of writing this blog, and how it might (or might not) fit into your health goals throughout your lifespan.
What is creatine?
Creatine is a naturally occurring substance your body makes and stores, mostly in your muscles, to help with quick energy during high-intensity activities like sprinting, heavy lifting, or intense bursts of effort. About 95% of creatine in the body is stored in skeletal muscle, where it supports energy production for short, powerful movements. The rest is found in the brain and other tissues. So its a naturally occurring substance that we can boost through supplementation.
Creatine often comes in the form of white powder (mix with water or into a smoothie, it can be quite chalky so I put it with my vitamin drink in the morning, or into a smoothie) or as tablets (more expensive but no aftertaste). Fun fact that happened to me: the powder really does look suspiciously like something out of a crime drama episode so yes… airport security might give you the side eye if you’re carrying it through!
Why women might benefit from creatine supplementation
Supplementing with creatine has been studied for benefits, including:
• Improved muscle strength
• Better exercise performance
• Enhanced body composition (more lean mass, less fat mass)
• Potential improvements in mood and cognitive function (see recent study below)
But women generally have less naturally occurring creatine than men. This isn’t a bad thing, just a biological difference but it does mean that supplementing creatine can increase your creatine stores and help boost performance, strength, cognitive function and muscular energy.
That last point is especially interesting because creatine plays a role in brain energy metabolism, and there’s emerging evidence from a 2021 study Creatine Supplementation in Women’s Health: A Lifespan Perspective that it may help with mood regulation and possibly alleviating depressive symptoms when combined with resistance training. When combined with resistance training, creatine further improves body composition and bone mineral density, particularly in post-menopausal females.
Creatine across the female lifespan
A 2025 study Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause highlighted that creatine supplementation may benefit across key periods in women’s health including:
• Menstrual cycle support
• Pregnancy and postpartum
• Perimenopause and post-menopause
In each of these stages, creatine (as mentioned above) may further support muscle function, energy metabolism, cognitive performance and mood, though how much in each case varies and the evidence differ by life stage.
During pregnancy and breastfeeding
There are currently no large, high-quality human clinical trials proving that creatine is definitely safe or effective when taken specifically during pregnancy or while breastfeeding. Most of the available research on creatine in pregnancy comes from animal studies or small observational research. So unless you are a small rodent, there isn't a huge heap of evidence in this space just yet. The trials that have been done do suggest potential benefits to maternal and foetal energy systems, but this evidence is early and not yet strong enough to make clear recommendations.
Here is what we do know. Emerging research in 2025 suggests that creatine supplementation during pregnancy could play a protective role in foetal brain development. The Hudson Institute has highlighted that creatine may help safeguard the baby’s brain and other organs by improving cellular energy availability. This is particularly important during periods of stress or low oxygen, when cells are most vulnerable.
Researchers are still exploring optimal dosing, timing, and safety, but the early evidence points to a promising role for creatine in supporting both the mother’s and baby’s health!
So here’s my honest advice if you are pregnant or breastfeeding, talk with your healthcare provider before starting any new supplement including creatine. They can help you weigh the potential benefits in the context of your health and pregnancy.
Outside of pregnancy
For most women who aren’t pregnant or breastfeeding, creatine monohydrate is one of the most well-researched supplements we have. As we know already, research consistently shows benefits like improved strength and power, better performance during resistance training, enhanced muscle recovery and potential cognitive and mood support, and unlike many trendy supplements, creatine has decades of research behind it.
A 2025 study The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women found that creatine supplementation:
Improved reaction time vs. those who took the placebo
Increased frontal brain creatine levels
Showed favourable effects on mood symptoms
Increased brain creatine is significant because the frontal lobe governs attention, processing speed, and decision-making.
How? The brain is a muscle, its energy-hungry and hormonal shifts during these stages of a female’s life can impair energy metabolism. Creatine helps your body produce quick energy, especially when you’re tired, stressed, or running on empty. So this emerging (but early) research suggests potential benefits for:
Brain fog
Mental fatigue
Memory
Mood regulation
So its a win win as we all know that feeling of brain fog and fatigue as mothers.
How much creatine should you take?
Here’s what most studies use:
3-5 grams per day of creatine monohydrate
Best results when paired with resistance training
You don’t need loading phases or fancy versions, the classic creatine monohydrate works just fine for most people.
Final thoughts…
Creatine isn’t a weird, exotic chemical, it’s a naturally occurring compound your body already uses. For women outside of pregnancy and breastfeeding, supplementing creatine is safe, well-studied, and effective for strength, performance, and possibly brain health. During pregnancy and when breastfeeding, the science is not yet definitive but the studies are emerging in its favour, so if you makes you feel more comfortable, consult your healthcare provider before taking creatine (or any supplement).
