Creatine for Pregnancy, Muscle Growth and Brain Health
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.
A 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), 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 its 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 Recognized as 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 so that it's 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 prenatal 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.
How to Take Creatine
If you are using a “loading” protocol for creatine, your goal is to take 20 grams per day for 7-10 days. This will ensure that your muscles are saturated with creatine. I recommend taking 4 divided doses of 5 grams each.
This can be difficult for some people, especially women who are premenopausal. As women’s hormones fluctuate during their menstrual cycle, they are more prone to retaining water at various times during the month. Creatine can cause additional water retention, which may lead to symptoms.
Creatine loading can also be challenging for anyone who has digestive symptoms or IBS. Here is a chart outlining my 30-day loading protocol for creatine. This is a much slower and more gradual approach than most people use, and it will help you avoid digestive symptoms, bloat, and water retention.
This protocol:
- Is for pregnant women seeking to avoid nausea while taking creatine
- Is for anyone who has digestive symptoms
- Is for women/men who want to avoid water retention or bloating
- Can be taken with or without food
-
Can be taken with other supplements and beverages
Creatine Smoothie Recipes
Chocolate Peanut Butter Creatine Smoothie
- ½ banana
- 4 tablespoons hemp seeds
- 3–5 g creatine powder, unflavored
- Ice and water as desired
Blueberry Oat Breakfast Smoothie:
- 1 cup blueberries
- 1 date
- ¼ cup rolled oats
- 1 cup milk or non-dairy alternative
- ½ cup Greek or non-dairy yogurt
- Sprinkle of Cinnamon
- 3–5 g creatine
- Ice and water as desired
Green Creatine Smoothie:
- ½ banana
- ½ cup pineapple
- 2 handfuls of spinach
- 1 cup coconut water
- ½ avocado
- 3–5 g creatine
- Ice and water as desired
Pregnancy Smoothie
- 12 ounces Coconut water
- 2 scoops Total Vegan Protein Powder
- 1 scoop Thorne creatine (5 grams)
- ½ cup raspberries
- Water and ice to taste
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 breast milk. 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.
What does creatine do?
Creatine supports your body in regenerating ATP (energy molecules) for your body. Most of the creatine in your body is stored in your muscles. About 95% is found in skeletal muscles, and 5% is stored in your brain.
What are the benefits of creatine?
Because creatine is stored and used in your muscles, it is best used for building lean muscle mass. Studies show promise for slowing and preventing cognitive impairment. And many newer studies show benefits to pregnant mothers and their children in utero.
Do you need to load creatine?
Yes and no. It depends on your purpose for taking creatine. If you are taking it for bodybuilding, then yes, you will want to load so you can see muscle growth sooner rather than later. If you are taking it for brain health purposes, then there is no need to do a loading protocol. If you are taking creatine during pregnancy for prevention of fetal damage or to protect your muscle mass and energy, then there is no need to take a loading dose.
How long does creatine take to work?
If you are using a loading protocol for muscle growth, you will typically reach a creatine muscle saturation point after taking 20 grams a day for around 5-7 days. With a regular or maintenance (3-5 grams) dose of creatine, it will usually take around 3-4 weeks to reach muscle saturation levels.
When is the best time to take creatine?
Studies have analyzed the best time to take creatine, and it seems it doesn’t matter what time you take it, or whether you take it close to your exercise routine or not. What does matter is that you take it consistently so that you build your muscles' storage of creatine.
Does creatine cause weight gain?
Yes, creatine can cause weight gain in two distinct ways. First, it can cause the scale to show a higher number because you are holding onto more water as you load your muscles with creatine during a loading phase. The second way that creatine can cause the scale to look like you have “gained weight” is in muscle mass. Muscle is more dense than fat, so if you are actively converting your fat into muscle, you will weigh more but have less body fat, a lower BMI, and wear a smaller size of clothing.
Does creatine cause bloating?
Creatine can cause a feeling of being bloated and holding onto more water. Creatine attracts water into your muscles, so that can make you feel puffy during a loading phase. If you take more than 10 grams at once, you can experience a true digestive bloat as water is drawn into your digestive tract. I recommend starting with 3-5 grams so that you can avoid digestive bloat.
Does creatine cause water retention?
Yes, creatine can cause water retention, especially during a traditional loading phase of 20 grams per day (in divided doses). The water retention is due to creatine building up within your muscles. This usually subsides once you are on a maintenance dose of 3-5 grams per day.
Does creatine cause hair loss?
No, there are no studies that show that creatine causes hair loss. This myth was started by a small 2009 study in which rugby players measured a slightly higher level of DHT after supplementing with creatine. DHT can be associated with hair loss, but high DHT does not always mean hair loss. A larger and more recent study in 2025 found no hair loss in men who supplement with daily creatine.
Is creatine safe to take every day?
Yes, long-term studies have shown no side effects or reactions to taking creatine long-term. Creatine is naturally found in muscle meats and fish, so it is safe to consume every day.
Can women take creatine?
Yes, of course women can take creatine. It is naturally occurring in food and is essential for muscle mass.
Can you take creatine during pregnancy?
Yes, many studies, described above, prove that creatine can prevent fetal defects and protect a mother’s muscle mass.
Does creatine have benefits for the brain?
Yes, your brain uses the creatine-phosphocreatine system to maintain cellular energy in your brain, just like in your muscles. A meta-review of studies from 1999-2020 showed that creatine supplementation can prevent and delay cognitive impairment in brain-related disorders.
Is creatine beneficial for older adults?
Yes, creatine can benefit older adults who are exercising and supplementing to maintain or grow muscle mass. It can also be beneficial for slowing cognitive decline.
Can you take creatine without working out?
Yes, studies show that creatine can be taken any time of the day and with or without exercise. To improve muscle mass, you must exercise and use your muscles. Creatine supplementation alone will not increase muscle mass in the absence of strength-building exercises.
What's the best type of creatine?
The best type of creatine is pure creatine monohydrate without flow agents, sugar, or chemical sweeteners. My current favorite is Thorne strawberry-flavored creatine. It is sweetened with natural stevia extract. The unflavored powder is also slightly sweet and mixes easily in water.
Do you need to cycle creatine?
No, you do not need to cycle creatine. Because it is naturally occurring in foods, it can be consumed every day. Some cycle with intense exercise or strength-building regimens, while others take it every day for cognitive health.
What happens when you stop taking creatine?
There are no side effects to stopping creatine. When you decide to take it again, you may experience digestive bloat or water retention if you are following a loading protocol of 20 grams per day.
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.
