Can You Take Creatine While Pregnant?

If creatine is a part of your regular routine, you’re not alone. It’s become more buzzy in recent years, in part thanks to wellness experts and influencers touting its muscle-building abilities and brain health benefits. But can you take creatine while pregnant?

Doctors err on the side of caution about creatine during pregnancy. “We don’t have enough data to recommend for or against creatine supplementation in pregnancy,” says Christine Greves, MD, an ob-gyn at the Orlando Health Women’s Institute, adding that she doesn’t recommend it to her patients for this reason.

Some influencers and wellness experts, however, see preliminary studies on creatine’s purported abilities to support pregnancy as encouraging. “With my first two kids, I stopped taking creatine. This is my third pregnancy and I actually continue to take it throughout pregnancy in small amounts, and I’m also taking it while breastfeeding,” Karlie Causey, a sports chiropractor, pregnancy athleticism coach and mom of three, says in a TikTok video.

Thinking of taking creatine while pregnant? Here’s what you need to know about this popular powder.

Key Takeaways

• Creatine has been used as a sports supplement for decades and has been proven to help build muscle, and boost strength and athletic performance.
• Creatine’s use has become more mainstream as evidence supporting additional health benefits has emerged. It’s believed to support cognitive function and foster longevity.
• Some preliminary research suggests creatine could also support fetal development.
• Taking creatine during pregnancy is probably safe. But there aren’t enough studies to know for sure. Talk with your healthcare provider if you’re considering taking it.

What Is Creatine?

Creatine is a compound that our bodies naturally produce as well as get from food. It can help us quickly regenerate ATP (a molecule providing our cells with an immediate energy source). When our bodies use a lot of energy—like during high-intensity, short-duration exercises—our ATP stores can deplete. By generating energy, creatine can help increase muscle strength and athletic performance. That’s why it’s become a popular sports supplement.

But creatine, most commonly available in powder form but also sold as tablets and gummies, is no longer only used by athletes. Research suggests the compound might also help support brain health and a healthy pregnancy. “I have…seen a rise in inquiries about creatine use during pregnancy over the past three years,” says Stacey Ellery, PhD, head of bioenergetics in reproduction group at The Ritchie Center, Hudson Institute of Medical Research at Monash University in Australia. Ellery, who has studied creatine use during pregnancy, predicts the supplement will continue to become more popular.

Is Creatine Safe During Pregnancy?

The short answer is probably, but we’re not definitively sure—it’s difficult to study supplement use in pregnant women, after all. “We currently lack robust human data, so some creatine products carry pregnancy-related disclaimers,” points out Ellery. “Based on long-term animal studies and human anecdotes, there’s no evidence to suggest that taking a creatine supplement has adverse effects during pregnancy.”

Potential Benefits of Creatine While Pregnant

Since there are well-documented benefits to taking creatine outside of pregnancy, there are likely potential benefits to taking creatine during pregnancy too. “[Creatine] could be beneficial to pregnant patients just like to non-pregnant patients,” says Tara Chettiar, MD, an ob-gyn with The University of Kansas Health System. Potential benefits to taking creatine while pregnant include:

• Helping protect baby’s brain
• Reduced newborn mortality, particularly in cases where oxygen flow is reduced (like during a difficult delivery)
• Providing Mom with more energy to help grow baby
• Helping repair muscles and reduce inflammation, which helps with postpartum recovery
• Helping reduce cognitive fatigue and “pregnancy brain”

Potential Downsides of Creatine While Pregnant

“From what we do know, there are no indicators [creatine] would cause harm to a pregnancy,” says Chettiar. “Short answer? Probably safe, but no research can conclusively say for sure.” Keep in mind that some supplements could contain contaminants. To be safe, speak with your doctor first, especially if you have any medical conditions, and ask your doctor to recommend a third-party tested product.

While there’s likely no harm to taking creatine while pregnant, some experts believe it’s unnecessary. “Our bodies are able to make creatine, so [there’s] no need for further supplementation, especially in pregnancy,” notes Meleen Chuang, MD, chief of Obstetrics and Gynecology at NYU Langone Hospital Brooklyn.

Others point out that during pregnancy, your fitness goals likely won’t involve creatine. “I’m not taking creatine while I’m pregnant because I didn’t take it during my first and I don’t really feel the need to take it during my second. I was taking it postpartum because I had some body composition and strength goals I was trying to hit. Now that I’m pregnant, I’m not necessarily working toward those goals,” Jessie, a motherhood and fitness influencer and soon-to-be mom of two, shares on TikTok.

Alternatives to Creatine During Pregnancy

When her patients decide to stop supplementing with creatine during pregnancy, Greves recommends they include plenty of protein-rich foods in their diet. “About half of the body’s creatine supply comes from dietary sources, particularly red meat and seafood,” says Chuang. For energy, Chuang also suggests eating foods with complex carbohydrates, like whole grains, fruits and vegetables. Working out during pregnancy can also do wonders. “Regular, moderate exercise approved by your healthcare provider is highly beneficial for energy levels, muscle maintenance and overall well-being during pregnancy,” she advises.

Can You Take Creatine While Breastfeeding?

Again, it’s probably safe, but there isn’t enough data to be sure. “There’s circumstantial evidence that maternal diet likely affects breast milk creatine, but no specific studies have addressed this,” says Ellery. “Some years ago, we were approached by a breastfeeding athlete seeking data on how restarting creatine supplementation might affect their breast milk composition. We found their breast milk creatine concentrations appeared to rise with supplementation, but this was…based on only a handful of samples, so I’d take this anecdote with a grain of salt.”

To Sum It Up

Taking creatine during pregnancy could help boost your energy. But taking it isn’t necessary—especially if you eat plenty of lean meat and seafood. Plus, we don’t have enough data to be sure it’s safe. That said, if you’d still like to try it, have a conversation with your doctor.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.