Creatine for Postpartum Moms: Is It Safe, Effective, and Worth Taking?

*DISCLAIMER*: This blog is for educational purposes only. As every individual’s health history is unique, always discuss with your healthcare provider prior to starting any supplement. 

Moms Deserve Better

REAL TALK: women receive shockingly little nutrition guidance during pregnancy, and even less postpartum. We all know the five-minute 6-week OB visit that “clears” us but doesn’t actually support us. It’s not that OBs don’t care; they simply don’t have the time or the training to deliver comprehensive nutrition or recovery education. (And yes, I absolutely wrote a full proposal for my OB to add a dietitian to his practice because moms deserve an actual team!) As a nutrition and exercise professional, I strongly believe in smart, evidence-based supplementation when appropriate - and creatine is one of those supplements. With decades of research behind it, historically more in men, but with growing data in women - we have plenty of evidence supporting both its benefits and its safety. So let’s dive deeper and explore how creatine can support the postpartum season specifically!

What Creatine Actually Is

Creatine is a naturally occurring compound your body already produces from two amino acids: glycine and arginine. Your brain and muscles rely on creatine heavily because they have extremely high energy demands.

What does creatine do?

• Helps recycle cellular energy (ATP)

• Supports pH balance within muscle cells

• Enhances neural function

• Stimulates muscle protein synthesis

While your body makes some creatine, diet alone often isn’t enough - especially postpartum, when energy demands are higher and intake may be inconsistent. Foods like meat and fish contain creatine, but supplementation allows you to reach an optimal, consistent daily dose with high rates of absorption. This is where creatine can be a powerful tool for moms: it reliably replenishes what your muscles and brain need to function at their best!

Why Creatine Matters Postpartum

Growing, delivering and caring for a baby takes real physical work. The postpartum season places enormous demands on the body and requires intentional care, nourishment and recovery. Creatine can be a powerful tool to help support that healing process!

Research shows that creatine provides meaningful benefits for brain health, including improvements in cognition, processing speed, selective attention and executive function. For moms experiencing “mom brain” (aka most of us), creatine isn’t a cure but it may help improve mental clarity and cognitive performance during an already demanding season. Creatine also positively influences body composition by supporting lean muscle mass and helping to reduce fat mass. This can be especially supportive when you feel ready to reintroduce exercise and work toward personal health goals. Additionally, creatine has anti-inflammatory and anti-catabolic properties; both beneficial to postpartum recovery when the body is actively repairing, rebuilding and adapting to motherhood. Interestingly, women tend to have naturally lower baseline creatine levels and often demonstrate a stronger response to supplementation.

Creatine Safety Postpartum

As expected, research in this specific population is limited, however has shown positive results. You should always consult your healthcare provider before starting any supplement, especially during pregnancy or while breastfeeding. 

When to Avoid:

• Pregnancy, breastfeeding

• Kidney disease

• History of severe dehydration

• Episodes of nausea/vomiting

Dosage, Timing & Type 

Research shows that a creatine loading phase is not required to experience its benefits, although it is not harmful if someone chooses to do it! Creatine loading involves taking a higher dose for a short period (20 grams per day divided into 4 doses for 5–7 days) in order to saturate muscle stores more quickly.

However, loading can sometimes cause side effects such as gas, bloating or stomach discomfort - something most new moms would rather avoid postpartum. Fortunately, research also shows that muscle stores can be fully saturated by simply taking 5 grams once daily, just over a slightly longer time frame.

Creatine is one of the most extensively studied supplements available and has demonstrated strong long term safety when used consistently. Timing is far less important than consistency, so it can be taken in the morning or evening, whatever fits best into your routine. It is often best tolerated when taken with food and may be especially beneficial post workout.

For best absorption, choose creatine monohydrate in powdered form, which is the most researched and widely available option. Gummies and specialty blends are best avoided, as they are typically less effective and less reliably absorbed.

My Experience

I’ve personally been using creatine for about five years, with a few intermissions here and there (including pregnancy). Every time I reintroduce it, I notice a clear mental shift; sharper focus, improved clarity and a sense of overall resilience. Physically, I also experience increased strength and stamina, both in workouts and in daily life.

During pregnancy, I did my own research and had an open discussion with my OB about creatine supplementation. His primary concern was whether a fetus or newborn would be able to appropriately excrete creatinine, which aligned with my own gut instincts. For that reason, I chose not to supplement during pregnancy or during the four weeks I breastfed.

Once I discontinued breastfeeding, I restarted creatine without the loading phase. Within a few weeks, I again noticed the same benefits I’d experienced before; improved mental clarity, increased strength and better stamina. As a brand new mom navigating sleep deprivation and recovery, the improved energy and cognitive support feels so good!

My personal favorite way to enjoy it is mixed into green tea with beet juice and lemon juice, my husband likes it with just the green tea. Some people like to mix it into plain water, but don’t be afraid to come up with something yourself! My favorite brand is Transparent Labs - they are a great company with high standards and fantastic products!

Reference:

Gutiérrez-Hellín, J., Córdova, J. D., Fernández-Alacid, A., García-García, J. M., Escobar-Alvarez, M. C., López-Moro, M., & Vílchez-Bermúdez, D. (2024). Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations. Nutrients, 17(1), 95. https://doi.org/10.3390/nu17010095