#25 - Creatine while breastfeeding - SHOULD YOU?

The Vertue Podcast

In this episode, I’m diving into one of the most requested topics I’ve had all year:

“Can I take creatine while breastfeeding?”

I unpack what creatine actually is, how it supports not just physical recovery but also cognitive function, and why it might be helpful postpartum (but why you need to make your own educated choice).

I cover:

• How creatine helps with muscle energy, recovery, and strength

• The emerging research around creatine and cognition — and why doses above 5g may be necessary for mental clarity

• What we know (and don’t know) about creatine during lactation

• A new 2023 animal study showing creatine’s role in reducing neuroinflammation and improving postnatal development

• How to take it safely, what type to choose, and when it might not be appropriate

• And finally — why some critics think creatine is overrated.

This episode isn’t about hype or fear — it’s about giving you the tools, context, and confidence to make an informed decision that supports your performance, recovery, and brain health.

Research:

• Rae et al., 2003 – Creatine supplementation improves cognitive performance in sleep-deprived individuals

• McMorris et al., 2007 – Creatine and cognitive performance: a review of the literature

• Avgerinos et al., 2018 – Meta-analysis on the cognitive effects of creatine

• Gouveia et al., 2023 – Creatine supplementation increases postnatal growth and strength and prevents overexpression of IL-6 in the hippocampus in an experimental model of cerebral palsy (PMID: 37141266)

• ISSN Position Stand, 2021 – Creatine Supplementation and Exercise

Disclaimer:
This episode is for educational purposes only and is not medical advice. Please consult your GP, dietitian, or women’s health specialist before starting any new supplementation, especially while breastfeeding.