If you've heard of creatine before, you might have pictured gym bros and protein shakers. But what if this well-researched supplement was one of the most powerful tools available to you during pregnancy and postpartum? Let's talk about it.
So, what is creatine?
Creatine is a naturally occurring compound made from amino acids that your muscles and brain use for energy. Your body produces it on its own in the liver, pancreas, and kidneys and you also get it through foods like red meat, seafood, and dairy. Creatine monohydrate is one of the most widely used and extensively researched supplements in the world, with an exceptional safety profile to back it up.
Why it matters during pregnancy
Here's something that might surprise you: your creatine stores are at some of their lowest levels during pregnancy, particularly in the first 20 weeks. The incredible metabolic demands of growing a placenta and baby draw heavily on your body's creatine reserves, and research has linked low creatine levels during pregnancy to low birth weight and preterm birth.
Your uterus, placenta, and baby all rely on creatine to function and grow. Pre-clinical studies even suggest that mothers who supplement with creatine during pregnancy may be offering their babies a layer of protection against low-oxygen events, things like cord compression, which are among the most common reasons cesarean births occur.
Your body is doing something extraordinary. It deserves the fuel to match.
Why postpartum may matter even more
Postpartum is where I get especially passionate about creatine.
Research suggests that creatine supplementation may reduce the severity of depressive episodes in the postpartum period. It has also been shown to decrease mental fatigue and improve cognitive performance, specifically during periods of high stress and disrupted sleep.
Sound familiar?
On top of that, your body is in a remarkable season of physical healing. Your reproductive organs are working hard to recover, and creatine plays a direct role in supporting that process. You deserve to feel like yourself again and giving your body the right building blocks is a powerful place to start.
What the research says
More studies are still needed, and this is an evolving area of research. But the evidence that exists points to meaningful potential for creatine to improve reproductive and perinatal outcomes. Importantly, creatine supplements produced under high-quality manufacturing standards show no indication of safety risks or adverse side effects in women of reproductive age or preterm infants.
As always, loop in the provider you trust with your care before adding any new supplement. I've linked the studies below so you can read them yourself or share them directly with your provider.
My personal recommendation for my clients is Thorne - a third-party tested supplement brand I trust for quality and purity.
๐ Studies for reference:
- PMID: 33540766
- PMID: 33800439
- PMID: 36173598
Questions? I'd love to hear from you.
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With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
โDoc Halley Solutionsโ
Follow me on Instagram + TikTok for more content - ellynhalley.dc
In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:
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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
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