Motherhood takes it out of you. Physically. Mentally. Emotionally. And if you’ve ever felt like your energy’s been zapped or your brain’s running on 1%, you’re not imagining it and you’re definitely not alone.

In this episode, Dr Renee White takes you on a deep dive into a surprising topic: creatine supplementation for women’s health. That little white powder you’ve seen on gym shelves? It turns out, it might hold more benefits for mums than we ever realised.

From brain fog and bloating to sleep, strength and recovery, Renee unpacks the latest research on how this naturally occurring compound can support women through every life stage. With her signature mix of science and soul, she breaks it down in a way that’s easy to understand and incredibly relevant for busy, brilliant mums like you.

You’ll hear about:

🩷 What creatine actually does – and why it matters beyond the gym floor

🩷 How it supports hormones, memory, and mood – especially during hormonal shifts

🩷 The creatine gap in women – and what the latest studies are now revealing

🩷 Pregnancy, postpartum and creatine needs – including early research on birth outcomes

🩷 Tips for safe supplementation – plus what to look for on the label

Whether you’re navigating fatigue, prepping for pregnancy or simply want to feel stronger and more clear-headed, this episode is full of science-backed insights, practical tips and plenty of reassurance.

Resources and Links:

📲 Connect with Renee on Instagram: @fillyourcup_

🌐 Learn more about Dr Renee White and explore Fill Your Cup Doula services

🍪 Treat yourself with our Chocolate + Goji lactation cookies

Bibliography:

Foundational Creatine Research - Harris, R.C., Söderlund, K., & Hultman, E. (1992). Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical Science, 83(3), 367-374.

◦ DOI: 10.1042/cs0830367

◦ Classic study establishing the loading protocol (20g/day for 5-7 days)

Women's Health & Creatine Intake - Ostojic, S.M., Stea, T.H., Ellery, S.J., et al. (2024). Association between dietary intake of creatine and female reproductive health: evidence from NHANES 2017–2020. Food Science & Nutrition, 12(7), 4893-4898.

◦ DOI: 10.1002/fsn3.4135

◦ URL: https://doi.org/10.1002/fsn3.4135

◦ Study of 10,000+ women showing inadequate creatine intake linked to reproductive health issues

Menstrual Cycle & Fluid Balance -

1. Moore, S.R., Gordon, A.N., Cabre, H.E., et al. (2023). A randomized controlled trial of changes in fluid distribution across menstrual phases with creatine supplementation. Nutrients, 15(2), 429.

◦ DOI: 10.3390/nu15020429

◦ URL: https://doi.org/10.3390/nu15020429

◦ Breakthrough study on creatine's effects on cellular hydration during menstrual cycle

2. Gordon, A.N., Moore, S.R., Patterson, N.D., et al. (2023). The effects of creatine monohydrate loading on exercise recovery in active women throughout the menstrual cycle. Nutrients, 15(16), 3567.

◦ DOI: 10.3390/nu15163567

◦ URL: https://doi.org/10.3390/nu15163567

◦ First study to account for menstrual cycle phases in creatine supplementation research

Sleep & Performance - 1. Aguiar Bonfim Cruz, A.J., Brooks, S.J., Kleinkopf, K., et al. (2024). Creatine improves total sleep duration following resistance training days versus non-resistance training days among naturally menstruating females. Nutrients, 16(16), 2772.

◦ DOI: 10.3390/nu16162772

◦ URL: https://doi.org/10.3390/nu16162772

◦ Revolutionary finding on creatine's impact on sleep quality in women

Cognitive Function & Memory - Prokopidis, K., Giannos, P., Triantafyllidis, K.K., et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416-427.

◦ DOI: 10.1093/nutrit/nuac064

◦ URL: https://doi.org/10.1093/nutrit/nuac064

◦ Meta-analysis of 23 RCTs showing memory improvements with creatine

Depression & Mental Health - Lyoo, I.K., Yoon, S., Kim, T.-S., et al. (2012). A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. American Journal of Psychiatry, 169(9), 937-945.

◦ DOI: 10.1176/appi.ajp.2012.12010009

◦ URL: https://doi.org/10.1176/appi.ajp.2012.12010009

◦ Landmark study on creatine as adjunct therapy for depression in women

Pregnancy & Maternal Health -

1. De Guingand, D.L., Palmer, K.R., Callahan, D.L., et al. (2024). Creatine and pregnancy outcomes: a prospective cohort study of creatine metabolism in low-risk pregnant females. American Journal of Clinical Nutrition, 119(3), 838-849.

◦ DOI: 10.1016/j.ajcnut.2023.11.006

◦ URL: https://doi.org/10.1016/j.ajcnut.2023.11.006

◦ Key study showing 57% of pregnant women have inadequate creatine intake

2. Mihatsch, W.A., Stahl, B., & Braun, U. (2024). The umbilical cord creatine flux and time course of human milk creatine across lactation. Nutrients, 16(3), 345.

◦ DOI: 10.3390/nu16030345

◦ URL: https://doi.org/10.3390/nu16030345

◦ Research on creatine levels in breast milk and colostrum

Postmenopausal Women

1. Chilibeck, P.D., Candow, D.G., Gordon, J.J., et al. (2023). A 2-year randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Medicine & Science in Sports & Exercise, 55(10), 1750-1760.

◦ DOI: 10.1249/MSS.0000000000003202

◦ URL: https://doi.org/10.1249/MSS.0000000000003202

◦ Landmark 2-year study showing bone density improvements in postmenopausal women

2. Chilibeck, P.D., Candow, D.G., Landeryou, T., et al. (2015). Effects of creatine and resistance training on bone health in postmenopausal women. Medicine & Science in Sports & Exercise, 47(8), 1587-1595.

◦ DOI: 10.1249/MSS.0000000000000571

◦ URL: https://doi.org/10.1249/MSS.0000000000000571

◦ Earlier foundational work on creatine and bone health

Historical Context

1. Thompson, C.H., Kemp, G.J., Sanderson, A.L., et al. (1996). Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. British Journal of Sports Medicine, 30(3), 222-225.

◦ DOI: 10.1136/bjsm.30.3.222

◦ URL: https://doi.org/10.1136/bjsm.30.3.222

◦ One of the first studies examining creatine in female athletes

Comprehensive Reviews Referenced

1. Smith-Ryan, A.E., Cabre, H.E., Eckerson, J.M., et al. (2021). Creatine supplementation in women's health: a lifespan perspective. Nutrients, 13(3), 877.

◦ DOI: 10.3390/nu13030877

◦ URL: https://doi.org/10.3390/nu13030877

◦ Comprehensive review of creatine research in women

2. Ellery, S.J., Walker, D.W., & Dickinson, H. (2016). Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids, 48(8), 1807-1817.

◦ DOI: 10.1007/s00726-016-2199-y

◦ URL: https://doi.org/10.1007/s00726-016-2199-y

◦ First major review proposing creatine as essential for women's health

Additional Studies Mentioned

1. Ostojic, S.M., Forbes, S.C., & Candow, D.G. (2022). Do pregnant women consume enough creatine? Evidence from NHANES 2011–2018. Annals of Nutrition and Metabolism, 78(2), 114-116.

◦ DOI: 10.1159/000520818

◦ URL: https://doi.org/10.1159/000520818

Market Data

1. SPINS Marketing (2023). The State of Supplements in 2023. Available from: https://www.spins.com/resources/blog/the-state-of-supplements-in-2023/

Ongoing Clinical Trials

1. Australian/New Zealand Clinical Trials Registry (ACTRN:12620001373965) - Creatine supplementation in pregnancy safety and efficacy trial

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Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

[00:00:00] Dr Renee White: Knowledge is power, and we are all about empowering the mamas of the world. In each episode, we will unravel and interpret the latest research and evidence-based practices for pregnancy, postpartum, and motherhood. [00:00:15] As mums and researchers ourselves, we have experienced firsthand the overwhelming complexity of information myths and those classic old wives tales.

[00:00:44] Expanding the Doula Village

[00:00:51] Dr Renee White: If you haven't already heard, we have expanded our village to western Australia now we have [00:01:00] been focusing on the east kind of coast of Australia for a long time, having started our doula village in Melbourne back in 2020. But we have just welcomed our first [00:01:15] doula and we are welcoming our second very soon in Perth.

[00:01:32] The Role and Benefits of a Doula

[00:01:45] Dr Renee White: So you know, with my science background, I have got a ton of health expertise and we funnel all of that into some beautiful nurturing care. [00:02:00] So essentially you can recover faster. You can have that beautiful deep bond with your baby and you can embrace motherhood with confidence. It does not need to be this [00:02:15] chaotic time in your life.

[00:02:36] Dr Renee White: I'm just gonna read out a couple of the reviews that we've had over the, the past, Camilla from Melbourne said, [00:02:45] definitely exceeded my expectations on all fronts. Having a doula was extremely rewarding from an emotional and physical point of view. Omi said it is like having a big sister to look after you while you look [00:03:00] after the baby.

[00:03:24] Dr Renee White: Who's making sure that she's not eating toast And Tim Tams day in and [00:03:30] day out? PS like I was, you know, who's making her yummy meals? Who's holding the baby? While she can go have a nice warm shower who is holding space for her and letting her know that, you know, I'm gonna ride the waves with you, whether they're [00:03:45] good, bad, or ugly.

[00:04:11] Check-in Tuesday: Creatine Supplementation

[00:04:36] Dr Renee White: And today's episode, we are talking about something that is, it's got a bit of a buzz to [00:04:45] be honest, for good reason. I have been integrating this particular supplement in my life for the past two months very consistently, and that is because if you've been following [00:05:00] along on our Instagram, you will note that I have been a long, long-term kind of member at our local gym here in Hobart ArtGym, and I had participated in my [00:05:15] first novice power lifting competition. That was in, was it July, June, July, something like that. And I've now decided to really up the ante and invest in this particular sport. And so I am [00:05:30] gearing up for that. And as part of that, my trainer said, I think you should start taking creatine every day.

[00:06:37] Dr Renee White: And that's what I wanted to talk to you about today because there's some really interesting data that's coming out and [00:06:45] there is an Australian group and I'm hoping to get one of the researchers on the podcast, which I think would be amazing, but as a base foundation, I just wanted to walk you through what this actual molecule [00:07:00] is and why it's got so much hype.

[00:07:03] Dr Renee White: Okay, so let's start with the basics. So creatine is actually a naturally occurring compound that our body makes every single [00:07:15] day. Now about 95% of it lives in your muscles, where it plays a crucial role in energy production. So, I want you to think of it as essentially like your body's rapid fire energy [00:07:30] system.

[00:08:03] Dr Renee White: That's where creatine comes in. It helps regenerate ATP rapidly giving you that burst of energy when you need it most. So [00:08:15] ATP uses up energy, it forms ADP, and then creatine kind of comes in and re kind of generates ATP. That's kind of like the biochemical, you know, cycle there now. [00:08:30] Your body naturally produces about mm, one to two grams of creatine per day, and that's coming mainly from your liver, your kidneys, and your pancreas.

[00:08:44] Dr Renee White: So, [00:08:45] you can also get it from food, particularly things like red meat and fish, but here's where it gets really interesting for women. Okay, so the research shows us [00:09:00] something fascinating. Women have about 20% lower creatine synthesis rates compared to men and so what that means is it's slower [00:09:15] to reform. So we've got ATP go and we use that energy and it goes to ADP.

[00:09:57] Dr Renee White: I apologise in advance okay. I'm not [00:10:00] great. I'm not great with pronunciation. Ostojic and colleagues analyse data from over 10,000 women and found that those consuming less than 13 milligrams of [00:10:15] creatine per kilogram of body weight daily had higher risks of reproductive health issues, including irregular periods and pelvic infections.

[00:11:00] Dr Renee White: Let me take you through some recent breakthrough studies now in 2023, researchers, Moore and Gordon, and all of these, just Ps. All of these publications are gonna be in the show notes. They [00:11:15] published a really fascinating study in the Journal of Nutrients. They gave women either creatine or a placebo.

[00:11:47] Dr Renee White: This gets better. The same research group led by Agua Bonfim Cruise published another study in 2024 showing that women taking [00:12:00] creatine had significantly longer sleep duration on nights following resistance training. Compared to non-training days, and as a mother, I know how precious good sleep is. [00:12:15] So this caught my attention immediately.

[00:12:48] Dr Renee White: In 2023, there was a systematic review and they analysedd 23 randomised controlled trials and found that creatine supplementation [00:13:00] improved memory compared to placebo. So this isn't just about physical performance, we are talking about brain function here. Given that women are twice as likely to experience depression, [00:13:15] especially during hormonal transitions.

[00:13:29] Creatine in Pregnancy and Postpartum

[00:13:41] Dr Renee White: In 2024, there was a study by [00:13:45] de Guingand and Palmer, and they followed pregnant women and found that those with higher dietary creatine intake had better pregnancy outcomes. But here's the kicker, they also found that a [00:14:00] staggering 57% of pregnant women in their study weren't getting adequate creatine from their diet.

[00:14:45] Dr Renee White: And that is essentially your body's way of trying to protect your baby. Now the animal research is even more compelling. Studies in sheep and mice show that maternal creatine and [00:15:00] supplementation can protect babies' brains during episodes of low oxygen. Um, something that unfortunately can happen during difficult births, and one study found a 60% reduction [00:15:15] in seizures when mothers were supplemented with creatine.

[00:15:51] Dr Renee White: Like they've just undergone this huge event of birth and that is a huge energy expenditure and you know, [00:16:00] they're earth side now, so they need all the energy that they can possibly get to really, you know, start feeding and start growing essentially.

[00:16:10] Dr Renee White: Now let's talk about the other end of the spectrum, you know menopause, and this is getting a lot of airplay.

[00:16:40] Dr Renee White: So Chilibeck and his team published a [00:16:45] landmark two year study in 2023 showing that postmenopausal women taking creatine while doing resistance training had significant improvements in bone density and lean muscle mass. And [00:17:00] given that women can lose about one and a half pounds or about mm, 700 grams of muscle per year during perimenopause.

[00:17:20] Practical Tips for Creatine Supplementation

[00:17:47] Dr Renee White: Okay, so this is where you wanna get your pen and paper, ladies. So for exercise performance and general health. The gold standard is what researchers call a [00:18:00] loading phase, so this is 20 grams per day split into four five gram doses for five to seven days, and then that is followed by three to five grams daily for [00:18:15] maintenance.

[00:18:40] Dr Renee White: However, the observational data suggests that [00:18:45] ensuring adequate dietary creatine intake is important. For those in perimenopause or post menopause, the evidence strongly supports combining creatine with resistance [00:19:00] training and you know, that Chillibeck study that I spoke about earlier showed that this combination was far more effective than either intervention alone.

[00:19:37] Conclusion and Final Thoughts

[00:19:42] Dr Renee White: I've dug into this research and [00:19:45] I guess what really strikes me most is how creatine challenges our traditional thinking about supplements. I am definitely someone who is a Whole Foods first person. I'm not just gonna put some [00:20:00] random pill or supplement into my body just because, you know, some fancy influencer on Instagram told me to.

[00:20:42] Dr Renee White: We are just deemed too complicated, you [00:20:45] know, like that is exactly what many, many have heard. But the recent studies by Moore, Gordon, and others. Finally accounting for the complexity of women's physiology, and the results are far more impressive [00:21:00] because of it. Now let's look ahead. We desperately need more research in two key areas, one pregnancy and two perimenopause.

[00:21:42] Dr Renee White: And I can tell you, as someone in that demographic, [00:21:45] it's a little bit scary, which is why I am investing in this. I haven't seen anything where, and this is my personal opinion and this is my personal research. I'm not, you know, a [00:22:00] medical professional, but I haven't seen anything where they've said it has an adverse outcome.

[00:22:31] Dr Renee White: And so the idea that a simple, well-researched supplement could support their energy, their sleep, their mood, and long-term health, it's incredibly empowering.

[00:22:43] Dr Renee White: So, that's to wrap up today's deep dive into creatine and women's health. As always, please speak with your healthcare provider before starting any new supplement, especially if you're pregnant or breastfeeding.

[00:23:30] Dr Renee White: But as she says, if you are putting it into a gummy or a gel or something, it's no longer pure. There's other things in it, so please read the packaging be very, very cautious [00:23:45] with what you are putting in because as always, people are out there to make money and you don't want to be buying a product that is creatine plus all of these fillers in it.

[00:24:19] Dr Renee White: If you loved this episode, please hit the subscribe button and leave a review.

[00:24:55] Dr Renee White: Ensuring you feel nurtured, informed, and empowered so you can fully [00:25:00] embrace the joy of motherhood with confidence. Until next time, bye.