Can You Take Creatine While Pregnant? Here’s What We Know So Far

Creatine is one of the most popular and well-researched supplements in the fitness and sports world. Known for improving strength, energy, and recovery, it’s found in gym bags everywhere. But if you’re pregnant or planning to be, you might be wondering whether creatine is still safe—or even beneficial—during this time. The short answer? We don’t know for sure yet.

While creatine is generally regarded as safe for healthy adults, its use during pregnancy hasn’t been studied extensively in humans. Some animal research has pointed to possible benefits, but that doesn’t mean it’s time to stock up. When it comes to pregnancy, erring on the side of caution is key. Here’s a closer look at what the science says, what’s still unclear, and what you should consider if you’re thinking about creatine during pregnancy.

What Is Creatine and What Does It Do?

Creatine is a naturally occurring compound found in your muscles and brain. It helps your body rapidly produce energy, especially during short bursts of activity like lifting weights or sprinting. Your body makes some creatine on its own, and you also get it from protein-rich foods like red meat and fish.

When taken as a supplement, creatine increases the amount stored in your muscles, helping improve performance, reduce fatigue, and support lean muscle mass. That’s why it’s so popular in fitness and strength training circles.

What We Know From Research

1. Animal Studies Show Promise

Several animal studies, particularly those conducted on rodents and sheep, have shown that creatine supplementation during pregnancy may help protect fetal organs, especially the brain, from hypoxic (low oxygen) damage. This has led some researchers to explore creatine’s role in supporting the developing fetus during stressful conditions like labor or restricted oxygen flow.

In some cases, creatine appeared to protect against neurodevelopmental injury and improve outcomes related to brain development. These studies are interesting, even hopeful—but they’re limited to animal models. That means we can’t automatically apply the same conclusions to pregnant humans.

2. Lack of Human Data = No Clear Recommendation

Despite creatine’s widespread use in the general population, there’s very little clinical research on its safety during human pregnancy. No large-scale studies have evaluated the effects of creatine supplementation on pregnant individuals or their babies. Without this data, most health organizations and experts recommend avoiding creatine during pregnancy unless medically advised.

So while there’s no hard evidence that creatine causes harm during pregnancy, there’s also not enough evidence to say it’s safe.

Why Some Pregnant Women Consider Creatine

There are a few reasons some individuals might be curious about taking creatine while pregnant:

• To support energy and strength during a physically demanding pregnancy

• To reduce fatigue and improve recovery, especially for those continuing regular workouts

• Because of emerging animal research suggesting potential fetal neuroprotection

But these are potential benefits, not proven outcomes. Without clear dosing guidelines or safety studies in humans, creatine remains an uncertain choice during pregnancy.

What the Experts Say

Most healthcare providers and nutrition experts advise pregnant individuals to err on the side of caution when it comes to supplements like creatine. According to trusted sources like Verywell Health and Health.com, there’s simply not enough evidence to guarantee its safety, so it’s best to avoid it unless your doctor has a specific reason for recommending it.

And remember—pregnancy changes how your body processes nutrients and supplements. Even things that are typically safe can behave differently when you’re pregnant, so professional guidance is essential.

Possible Risks and Unknowns

• The kidneys process creatine, and although it’s generally safe in healthy adults, there’s no data on how pregnancy-related changes in kidney function might interact with supplementation.

• The developing fetus may respond differently to increased creatine levels, especially in the absence of medical conditions like fetal hypoxia (low oxygen), which animal studies have focused on.

• Dosage and long-term effects during pregnancy are completely unknown in the current research.

Should You Take Creatine While Pregnant?

If you’re pregnant, trying to conceive, or breastfeeding, the safest move is to hold off on creatine unless your doctor recommends it. While early research suggests there may be some potential benefits under specific conditions, human data is lacking—and when it comes to pregnancy, caution is always the best policy.

For now, it’s better to focus on getting creatine naturally through a balanced, protein-rich diet and supporting your energy with safe, pregnancy-approved nutrition and activity. If fatigue or strength loss is affecting your quality of life during pregnancy, speak to your provider about options that are well-tested and proven safe for this unique stage of life.