From gym bros to new mums: why scientists are rethinking creatine as a women’s health booster
From pregnancy to postpartum and even menopause, creatine could be a secret weapon for women’s health, though big question marks remain for breastfeeding.
Creatine might sound like something only weightlifters care about. But scientists are starting to see it in a whole new light. From fuelling labour to speeding postpartum recovery, this everyday supplement could be the next big thing for mums.
So, should you be adding creatine to your smoothie? Here’s what the research says, and where the gaps still lie.
What is creatine, and why women have less of it
Creatine is a compound your body makes naturally and also gets from foods like meat and fish. It helps your muscles and brain generate quick bursts of energy, which is why athletes swear by it.
But here’s the surprise: women have up to 70–80% lower creatine levels than men. Those levels dip even further at stressful times like pregnancy, new motherhood and menopause.
Pregnancy: could creatine protect babies in labour?
Research suggests creatine fuels the uterus, placenta and even the developing baby. Levels drop in the first half of pregnancy, when demands are highest.
Animal studies show that topping up with creatine might protect babies from oxygen deprivation during labour, a complication linked to developmental delays and neurological issues.
Creatine is the fuel for the ‘backup energy battery’ of many vital cells in the brain… Much like folate, creatine could one day be a standard pregnancy supplement to protect babies.
The catch? Human trials are still in planning. For now, the science is promising but not proven.
Postpartum: recovery, mood and healing
After birth, creatine could help mums rebuild strength and resilience. Early studies suggest it may:
- Support brain health: easing fatigue and brain fog from sleep deprivation
- Boost mood: studies link creatine to reduced symptoms of depression, with potential for postpartum support
- Aid healing: helping with inflammation, muscle recovery, and wound repair after C-sections or perineal trauma
Creatine isn’t just for bodybuilders, it’s a scientifically backed supplement that accelerates recovery, supports your brain, and helps rebuild your body from the inside out.
Breastfeeding: the unanswered questions
This is where things get complicated. Creatine is naturally present in breastmilk, especially in colostrum (the first milk after birth). Scientists believe it helps fuel babies’ developing brains.
But what happens if mums supplement? Right now, no one knows.
Concerns include:
- Babies’ immature kidneys may not cope with extra creatine
- Milk quality or supply could be affected
- Side effects like water retention in mums could slow recovery
Until more data are available, it is probably best to avoid creatine supplementation unless prescribed by a healthcare professional.
The bottom line: if you’re breastfeeding, experts advise against creatine until we know more.
Menopause: strength and bone protection
Later in life, creatine could help again. After menopause, when oestrogen levels fall, women are more at risk of osteoporosis and muscle loss. Studies show creatine, especially when combined with resistance training, can help preserve bone density and increase muscle mass, lowering the risk of falls.
How much is safe, and when to avoid it
For most adults, 3–5g a day of creatine monohydrate is considered safe and effective. But safety hasn’t been confirmed in pregnancy or breastfeeding, so always check with your GP, midwife or paediatrician before starting supplements.
Remember: creatine pulls water into cells, so staying hydrated is vital (pale straw-coloured wee is your guide).
The takeaway for mums
Creatine is shaping up as one of the most exciting supplements in women’s health, with potential benefits across pregnancy, postpartum and healthy ageing.
But when it comes to breastfeeding, the science just isn’t there yet. The safest option? Wait until your nursing journey is over before adding creatine to your routine.
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- Ellery SJ, LaRosa DA, Walker DW. Creatine and the fetus. Nutrients. 2016;8(4):212
- Medical XPress. Creatine supplementation could be the future for pregnant women. 2022 (Hudson Institute of Medical Research interview with Dr Stacey Ellery)
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- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226
- Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc. 2019;51(1):126-133
Please note: this advice is not personalised or meant to replace individual advice given to you by your doctor or medical team. As always, if you are concerned about your health, please seek medical advice.
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Authors
Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.