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Creatine Supplements During Pregnancy: What You Need to Know

by Carly Neubert, BA, NC on April 23, 2025

Hello lovely ladies and radiant mamas-to-be!

Pregnancy is a uniquely challenging, rewarding, and incredible path that brings both joy and new challenges. While your body works harder than ever to support your growing baby, you may find yourself searching for tools to optimize your energy and overall well-being and support the growing life within you. One topic gaining attention in the world of health and nutrition is creatine supplementation during pregnancy. 

Whether you’ve heard about it on the socials or are diving into research for the first time, this blog is here to guide you through the potential benefits of creatine and how it could support both you and your growing baby during this transformative time.

The What and Why of Creatine?

Creatine may have a reputation for bodybuilders and getting bulked and shredded, but it has a much wider use and importance.  Creatine is a naturally occurring compound that is formed from 3 amino acids: arginine, glycine, and l-methionine. It is found in your body, particularly in your muscles (95%) and brain (1%), and makes up about 1% of your total blood volume. It plays a vital role in energy production, helping cells store and use energy efficiently. 

Your body produces some creatine on its own, and you can also get it from dietary sources of amino acids found in red meat and fish. However, during pregnancy, your body’s energy demands increase significantly. This means you and your growing fetus may benefit from additional creatine sources to support and meet the needs of both your own body and your developing baby.

Research highlights the importance of creatine during pregnancy, especially in the later 2 trimesters when energy demands peak for both baby and mama. Studies suggest that creatine protects against low oxygen levels (hypoxia) during childbirth. The Journal of Physiology describes how creatine protects and enhances your body’s ability to make energy for you and your growing baby. So, instead of reaching for caffeine, sugar, or other forms of quick, energy, creatine supplements will support your body in creating a steady stream of ATP (energy) for you and your baby.

Creatine has been shown to protect your placenta. One of the largest studies,  Creatine and Pregnancy Outcomes (CPO) cohort study, provides early evidence of creatine's role in placental energy metabolism at birth, which supports fetal health during labor. Another 2023 study in Placenta emphasizes the vital role of creatine in protecting the placenta and growing fetus from oxidative stress during pregnancy. 

In 2021 review in Nutrients highlights the central role of creatine metabolism in female reproduction, pregnancy, and newborn health, emphasizing how it supports energy requirements during critical periods. The Annals of Nutrition and Metabolism examined dietary creatine intake among pregnant women in the United States.  The study found that many women may not be consuming adequate levels through diet alone and can benefit from supplementation.

The Role of Creatine in Pregnancy

Creating, growing, and carrying a baby places unique demands on your body, particularly on your energy systems. Your growing baby relies on a constant supply of nutrients and oxygen to thrive and continue to grow and form. Here are the ways in which creatine may support this process.

Creatine supports energy production for mama and baby. Creatine helps your body produce ATP adenosine triphosphate (ATP), which is the primary energy source for all of your cells. More ATP means more energy for you and baby. protecting the fetal brain, kidneys, and diaphragm from the stress during labor when oxygen levels can fluctuate.  One study showed fewer oxygen-related complications in mothers who used creatine during pregnancy. 

Creatine from diet or supplements supports placental health. The placenta is the lifeline between you and your baby, and it requires substantial energy to function effectively. Creatine may support placental energy metabolism, ensuring your baby receives the nutrients and oxygen they need while in utero. Findings from the CPO cohort study suggest that creatine may support placental energy metabolism, ensuring your baby receives the nutrients and oxygen they need during birth.  Research from the 2023 Placenta study further underscores creatine’s role in mitigating oxidative stress, a common challenge during pregnancy, and supporting overall placental function.  

Considering Creatine Supplements During Pregnancy?

Creatine supplements provide a convenient and reliable way to ensure you’re meeting your body’s needs and your growing baby's energy needs. While creatine can be found in dietary sources like meat and fish, supplementation offers convenience and an easy way to calculate and measure your creatine intake. Here are the top four reasons I recommend adding creatine to your pregnancy routine!

Fatigue Management

Many pregnant women experience fatigue, especially in the second and third trimesters. While creating and carrying a baby is a drain on your body’s nutrients and energy, many women are also continuing to work, work out, and live a fast-paced lifestyle which creates more fatigue. Creatine’s role in natural energy production could provide a much-needed boost without the side effects of caffeine or other stimulants. 

Muscle Support

It is crucial for your posture and mobility that you maintain your muscle strength during pregnancy.  Your center of gravity will shift and muscle mass can be compromised or lost if you are not eating or taking enough creatine. Creatine supports muscle function and recovery, which will support your muscle mass and strength throughout your pregnancy.

Fetal Protection

There is already a huge body of research supporting creatine and it’s protective effects on adult and aging brains.  Now emerging research illustrates that creatine offers neuroprotective benefits for your baby, helping to safeguard their brain and nervous system during the birthing process.

Convenience and Dietary Gaps

For pregnant women who don’t consume much red meat or fish, creatine supplementation is an easy way to fill the gap.

Safely Using Creatine During Pregnancy

Safety is always a top priority for a mother-to-be. While creatine has been widely studied in the general population and is GRAS (Generally Considered Safe) and is well-tolerated, research specific to pregnancy is still emerging. Here are four tips for incorporating creatine safely:

Consult Your Healthcare Provider

Always discuss supplements with your healthcare practitioner, midwife, or nutritionist. They can help you determine whether creatine is appropriate for your individual needs.

Start with a Low Dose

A typical maintenance dose of creatine is 3-5 grams per day. Starting with a smaller amount, around 1 gram, allows you to monitor how your body responds.  I discuss loading doses in my previous blog.

Choose a High-Quality Product

Look for pure creatine monohydrate from a reputable brand. Avoid products with unnecessary additives or fillers and chemical sweeteners.  I use Thorne Creatine Powder because it is unsweetened and doesn’t contain any fillers.  It is virtually tasteless and mixes easily and completely dissolves.

Stay Hydrated

Creatine draws water into your muscles, so it’s important to drink plenty of water to stay hydrated. You may read more about water balance and creatine in my other blog post. 

What Does the Research Say?

While human studies on creatine supplementation during pregnancy are limited, the existing research is promising. Animal studies have demonstrated that maternal creatine supplementation can reduce the risk of hypoxia-induced damage to the brain and other vital organs in newborns. Additionally, creatine’s role in cellular energy production is well-documented, making it a logical choice for supporting the increased metabolic demands of pregnancy.

The Journal of Physiology article highlights the significant role of creatine in protecting tissues under stress, particularly during events like childbirth when oxygen levels can drop. This reinforces its potential as a supplement to support both maternal and fetal health.

Similarly, the Nutrients review supports the idea that creatine supplementation could be a critical tool in mitigating oxidative stress and improving maternal and fetal outcomes during periods of high metabolic demand. The CPO cohort study further emphasizes creatine’s potential, providing new insights into its role in placental energy metabolism during birth. Finally, the 2023 Placenta study reinforces the importance of creatine in supporting both maternal and fetal health during challenging metabolic conditions.

How to Incorporate Creatine into Your Routine

Adding creatine to your daily routine is simple and convenient. Here’s a step-by-step guide:

First things first: pick the right time that works for you.  I recommend taking creatine or any other supplements at the same time each day.  It is easier to develop habits and consistency.  It’s easiest to take creatine at the same time each day. You can mix it into water, juice, or a smoothie.  Although you can take it on an empty stomach, it can cause digestive cramps so I suggest taking it with a meal. 

Think double time and combine your creatine with prenatal vitamins. Pairing creatine with your daily prenatal vitamins ensures you’re covering all your nutritional bases for you and your growing baby.  Here is a blog outlining the pre-natal that I recommend. 

Track your progress by keeping a journal of how you’re feeling, noting any changes in energy levels, overall well-being, muscle tone, and strength. Also, include the dose of creatine you are taking as a supplement.

Recipes for Pregnancy Smoothie with Creatine

Not all creatine supplements are created equal.  Choose a creatine supplement without added sugar, Splenda or aspartame.  I always recommend a company that is certified NSF and cGMP.  You can look for these symbols on the labels.   Thorne Research Products is an excellent company that holds these 2 safety and purity certifications.  Thorne Creatine is a white powder that is easy to mix and has virtually no taste.  It is not gritty and does not clump. 

FAQs

Can you take creatine when pregnant?

Yes, studies show that creatine reduces the risk of birth injury. Creatine is naturally found in foods and is important for maintaining muscle mass during pregnancy.  

Is creatine good for a baby?

Creatine supplements can be taken by nursing mothers and it does pass to the baby through breastmilk. Creatine is naturally occurring in breast milk. 

What supplements should you not take when pregnant?

Vitamin A and zinc supplements should be monitored while pregnant. Weight loss products and some herbs should also be avoided when pregnant.

Final Thoughts

Pregnancy is a time of incredible change and growth in your body.  Both you and your baby have increased energy needs. Creatine supplementation offers a unique way to support your energy levels, muscle health, and fetal development during this transformative journey The research is still evolving and the potential benefits are exciting and worth exploring with your healthcare provider. You can also schedule a consult with me, Carly Neubert BA, NC.

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