Can You Take Creatine While Pregnant? What the Research Really Says

Can you take creatine while pregnant? It’s a question more expecting mothers are asking—especially those who’ve used creatine before pregnancy for fitness goals or extra energy. Although creatine is a naturally occurring molecule produced in the liver, kidneys and pancreas, the rules for supplements are different when you’re pregnant.

If you’ve wondered if it’s safe to take creatine while you’re pregnant, or want to understand how creatine and pregnancy connect, this guide breaks down the science, the studies, and what doctors currently advise.

What Is Creatine and Why Do People Take It?

Creatine is an amino-acid-derived compound that plays a vital role in energy metabolism. You’ll find it stored mainly in your muscles and brain, where it helps your cells rapidly regenerate energy. While it’s primarily used as a supplement for athletes, it’s also available as creatine monohydrate or creatine powder for general wellness and recovery.

How creatine works in the body

To understand how creatine works, think of it as your body’s quick-charge battery. Through creatine energy metabolism, it helps your cells recycle adenosine triphosphate (ATP)—the molecule that powers muscle contractions and brain function.

It’s a critical compound that supports the brain, muscles, and reproductive organs.

Common reasons people use creatine supplements

Creatine is one of the most well-studied supplements on the market today, and people choose it for several reasons:

• Athletic performance and recovery: Supports high-intensity workouts and faster recovery.
• Muscle strength and endurance: Helps sustain muscular energy during repetitive activity.
• Mental focus and fatigue reduction: May improve alertness and cognitive resilience under stress.
  

The above are just a few of the studied benefits of creatine, which is why it remains a very popular supplement.

Dietary sources of creatine during pregnancy

You don’t need supplements to get creatine. Natural creatine sources include red meat, poultry, and fish. The body also synthesizes small amounts of creatine from amino acids (arginine, glycine, and methionine), which typically cover most people’s needs.

For pregnant women, eating a balanced diet rich in creatine in food is generally considered sufficient. If you follow a vegetarian or vegan diet, your dietary creatine intake may be lower—something worth discussing with your healthcare provider.

How the Body Uses Creatine During Pregnancy

Creatine and pregnancy are increasingly studied together because your body’s energy demands rise dramatically during these nine months. From supporting your baby’s growth to fueling your own tissues, the need for efficient energy production increases—and creatine helps power that process.

Early research shows that creatine levels fluctuate during pregnancy to support fetal development and placental function. In other words, your body instinctively adjusts its creatine metabolism to meet the growing energy needs of both you and your baby.

Why creatine matters for energy and cell function

Creatine’s primary role is to sustain cellular energy. During pregnancy, when cells divide rapidly and your body is constantly building new tissue, that energy demand is even higher. This link between creatine's role in energy metabolism and its effects on cell function is why researchers are exploring its potential for maternal and fetal health.

What studies show about creatine levels changing across pregnancy

Research suggests that creatine levels change during pregnancy, often rising later in gestation. This adaptation may prepare the body for the energy demands of labor and fetal brain development.
While these pregnancy creatine studies are promising, more human data are needed before supplement use can be widely recommended.

Is Creatine Safe During Pregnancy?

So, is creatine safe during pregnancy? The short answer: we don’t yet know for sure. There isn’t enough human research to confirm that creatine supplementation is safe for all pregnant women. Most healthcare professionals recommend caution until more large-scale trials are completed.

If you’re considering supplementing with creatine while pregnant, consult with your healthcare provider—especially if you have kidney issues or other underlying conditions.

Potential Benefits of Creatine While Pregnant

Some preliminary studies show several benefits for both mothers and babies with creatine supplementation. Though it’s important to note that there haven’t been any large-scale studies.

Possible neuroprotective effects

Labor and delivery can sometimes lead to short periods of reduced oxygen for the baby. Some animal studies suggest that maternal supplementation before birth may help buffer the baby’s brain against low-oxygen damage. Scientists hypothesize that this effect supports creatine's role in baby brain development, but human studies have yet to confirm this benefit.

Support for muscle and energy metabolism during labour

Some preliminary data indicate that creatine may support maternal muscle performance during pregnancy and help sustain energy during childbirth. Since labor is one of the most energy-intensive physical events the body experiences, this line of research is compelling—but more research is necessary.

Possible Risks or Side Effects of Taking Creatine in Pregnancy

When weighing the risks of creatine while pregnant, it’s important to understand that while creatine is well-studied in healthy adults, pregnancy presents unique metabolic and hormonal changes.

Potential considerations include:

• Limited human safety data: Most evidence comes from animal research, not human pregnancy trials.
• Digestive issues: Some people experience bloating, nausea, or mild gastrointestinal discomfort.
• Water retention: Creatine can increase water storage in muscle tissue, possibly leading to temporary retention or swelling.
• Supplement quality: Some commercial powders may contain impurities or unverified ingredients.

People have different reactions to supplements and medications, so always consult with your healthcare provider and choose high-quality, third-party-tested products.

Can You Take Creatine While Trying to Get Pregnant or Breastfeeding?

Evidence suggests that if you’re trying to conceive, creatine is safe. However, supplementing before conception should still be discussed with your healthcare provider—especially if you’re undergoing fertility treatment or managing specific conditions.

As for breastfeeding, creatine is naturally present in breast milk, but supplementation may raise infant creatinine levels, which could confuse kidney function tests. Until more is known, experts recommend avoiding creatine supplements while nursing unless medically advised.

FAQ

Can you take creatine monohydrate while pregnant?

Creatine monohydrate is the most researched form of creatine. However, due to insufficient human pregnancy data, experts recommend avoiding supplementation unless prescribed.

Are there benefits of creatine while pregnant?

Early studies suggest creatine might protect the baby’s brain during oxygen stress and support maternal muscle energy, but these benefits are still being investigated.

Does creatine cross the placenta?

Yes. Studies indicate that creatine can cross the placenta, helping to supply energy to the developing fetus. This mechanism is part of what makes it interesting to researchers studying fetal protection.

Can you take creatine while breastfeeding?

Creatine naturally occurs in breast milk, but supplemental use could alter milk composition and infant lab values. Most experts advise avoiding supplementation while nursing unless your healthcare provider approves it.

Should I stop taking creatine once I find out I’m pregnant?

If you were using creatine before pregnancy, speak with your doctor about whether to continue or pause use. Most providers recommend discontinuing until more safety data becomes available.

What alternatives help with energy during pregnancy?

For natural energy, prioritize rest, hydration, balanced nutrition, and light prenatal exercise. Iron, B12, and omega-3s are often reviewed for fatigue, but take only what your provider recommends.

The Bottom Line

Creatine has been widely studied as an exercise and general wellness supplement, with evidence of numerous benefits. While early studies suggest possible benefits for fetal brain protection and maternal energy, there isn’t yet enough human data to confirm that creatine is 100% safe to take during pregnancy.

Until more evidence emerges, pregnant or breastfeeding women should rely on natural creatine sources like meat and fish and always discuss any supplement with their healthcare provider.

When it comes to creatine and pregnancy, curiosity is good, but caution is smarter.