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.
