🩶 This week’s focus
Should we take creatine while pregnant or breastfeeding?
What do we actually know? Or…do we know anything at all?
✨ From me to you
Last week, I’d pretty much convinced myself that creatine deserved a spot on my supplements list. Then I remembered one small detail: I’m still breastfeeding. So while pregnancy is (happily) behind me, I’m still eating and providing for two.
Honestly, everything feels like a blur these days, so I needed that reminder. And one of you lovely readers gave it to me, which tells me I’m not alone.
As new moms and moms-to-be, we live on the extremes. We notice everything we put into our bodies and how much of it, weighing nutrition facts and turning breakfast into a full-blown risk assessment.
Which brings me to this week’s risk assessment: creatine, and whether it belongs on our shelves right now or not.
🔬 What the science says
There’s growing evidence that creatine is part of your body’s energy system during pregnancy, which sounds promising. But like with so many many health things, the science isn’t there (yet) to tell us if supplementing is safe or even worth it.
Animal studies look promising
Giving pregnant animals creatine helps protect their babies during low oxygen, improves survival, and doesn’t harm normal pregnancy.
No human studies yet
One study is in progress, but no results have been shared. So we don’t know the safe dose or real effects for pregnant people.
Breastfeeding research is limited
Creatine is naturally found in breastmilk, but no one has tested whether extra creatine changes anything for the baby.
The main risks are unknown
There’s no proof it causes harm, but we also don’t know how it might affect the baby’s kidneys, the placenta, or milk.
Expert advice
Most medical experts say not to take creatine while pregnant or breastfeeding unless you’re part of a research study.
🪄 Put it into practice
🧠 Know that your body already makes creatine. Supporting your energy through food, rest, and gentle movement remains foundational.
⏳ Watch this space. Researchers are exploring creatine’s role in pregnancy, but it’s still early days.
🌿 Focus on what we do know. Iron, hydration, protein, and sleep have proven benefits for maternal energy. Creatine’s role is still a “maybe” here.
✨ One to remember
Trust yourself. You know more than you think you do.
🌿 More to explore
That’s this week’s risk assessment wrapped up.
No spreadsheets required.
P.S.
👭 Forward this to a friend who’s curious about creatine.