Creatine For Women: Should Moms Take It?

Creatine is often associated with bodybuilders, but research shows it has major benefits for women—especially for strength, energy, and brain health. If you’ve ever wondered whether creatine is worth taking as a mom, here’s what the science says.

🔬 The Science-Backed Benefits of Creatine for Women

1️⃣ Increases Strength & Muscle RecoveryCreatine helps replenish ATP (your body’s energy source), meaning you can push harder during workouts and recover faster—perfect for busy moms squeezing in quick workouts.

2️⃣ Boosts Energy & Reduces Fatigue

Studies show creatine can help reduce perceived fatigue, meaning you might feel more energized throughout the day (even if your toddler didn’t let you sleep last night).

3️⃣ Supports Brain Function & Mental Clarity

Creatine isn’t just for muscles—it’s essential for brain energy, too. Research suggests it can enhance memory, focus, and mental sharpness, which is a huge win for sleep-deprived moms.

4️⃣ Aids in Hormonal Balance & Mood Support

Women naturally have lower creatine stores than men, and research suggests it may support mood and help regulate stress hormones, which is crucial for postpartum moms dealing with hormone fluctuations.

Should Moms Take Creatine?

✔️ Safe & Well-Researched: Creatine monohydrate (the most studied form) is safe, effective, and backed by decades of research.

✔️ Not Just for Athletes: Even if you’re not lifting heavy, creatine can help with daily energy, brain function, and recovery.

✔️ Easy to Take: Just 3-5g daily (mixed in water or a smoothie) is enough to see benefits.

If you’re a busy mom looking for more strength, energy, and mental clarity, creatine is one of the simplest, most effective supplements you can add to your routine but not REQUIRED :)

Have you tried creatine?

7 Tips to Help Moms Prioritize Their Workouts

Studies show a significant gap between men and women (especially moms) when it comes to prioritizing fitness. While 41.3% of men aged 18-34 meet physical activity guidelines, only 24.3% of women do the same. Moreover, time for leisure and sports activities averages 5.56 hours per day for men but just 4.76 hours for women, but honestly that number has to be based on women who are NOT moms. Do you have even 15 minutes every day for 'leisure' activities? Hell no.

For moms, the mental load of caregiving and managing a household leaves little room for self-care, including exercise. By comparison, men often prioritize structured workouts more consistently, benefiting from fewer caregiving demands.

If you want to make time for exercise, and you already know why but just in case, exercise helps you feel stronger, more energized, and better equipped to handle the demands of motherhood. Regular movement improves mood by boosting endorphins and reducing stress levels, which can be a game-changer for navigating busy or overwhelming days.

It also supports better sleep quality—a precious commodity for moms—while helping balance hormones that affect energy, appetite, and mood. Beyond the physical perks, exercise fosters confidence, increases stamina to keep up with your kids, and provides a much-needed mental health boost.

7 Tips to Help Moms Prioritize Their Workouts

1. Schedule Your Workouts Like Appointments: If you are just thinking, oh I'll get to it later without an actual plan, it's no surprise you aren't going to do it. Put your workout on your calendar at a specific time and treat it as non-negotiable, this small tweak sets you up for mental success so you can plan it and prep for it.

2. Incorporate Your Kids: Stop using your kids as an excuse, most kids are not going to be upset if you do a 10-minute core workout on the floor while they're playing nearby, or you have my official endorsement to throw up a Bluey episode and move that mom bod of yours. I promise a little screen time for them is worth it for you to do something that will make you feel better. better yet - involve your kiddos or take everyone on a walk.

3. Morning Movement Before Everyone Wakes Up: First of all, don't start skimping on sleep to get up earlier if you're already depleted but if you can, starting with just 10 minutes to do some flexibility or stretches to start the day can help set a better tone for the day.

4. Shift Your Mindset: Recognize that fitness is a form of self-care, not selfishness. A healthier you benefits the entire family, you'll be balanced, strong and be able to do the things you want and need to do without being exhausted or spent.

5. Find Short and Effective Workouts: If you're past the immediate postpartum period and your hormones are balanced, doing more interval work (raising the heart rate followed by periods of recovery) is an efficient way to get a good workout in a short period of time. Even a 20-minute strength workout will go a long way for your #momgains.

6. Use Your Environment: Sure getting to the gym would be super nice but that's not always feasible so just do something around the house. You can do a lot with bodyweight or with the stuff around your house, it all adds up.

7. Build Accountability: We all do better when we have someone else to keep us on track, partner with a friend, or better yet, join my challenge in January and get the support of other moms cheering you on and a nutritionist & personal trainer in your corner! You don't have to, and shouldn't do it all by yourself.

8. Adjust your expectations: So many of my clients struggle with comparing themselves to their pre-baby selves. Of course you could go run 10 miles or go climbing for 2 hours but that's not the reality now for a variety of reasons. Stop letting comparison and your own expectations get in the way of doing something. A quick 10 minute core workout or just a 30 minute walk is still better than nothing, please please just go do the thing, anything.

   
   

It sure feels overwhelming to add one more thing to your list, but once you find a way to incorporate it into your routine it will become something you are unwilling to sacrifice. Try even a few of the things on this list and see if you're able to start exercising with more consistency, and start making your health a priority without guilt, and set an empowering example for your kids.

5 End-of-Day Stretches Every Mom Needs

Ok, whether you're working (in or out of the house), wrangling kids, or both, I'm willing to bet come the end of the day, your body could use some TLC. I tell all my clients to have a wind-down routine that allows them to calm their nervous system, turn off their brain, and get prepped for the most restorative sleep possible (for a mom anyway).

Stretching is the perfect way to give some love back to your body and keep it feeling it's best to keep up with the 8 million things you have to do every day and remind it that you love it :)

Here are five stretches every mom needs to end your day feeling more human and less like a crumpled pretzel.

1. The "Why Does Everything Hurt" Forward Fold

• Stand up, reach for your toes (or your shins), and breathe deeply. Feel those hamstrings relax. Hold for 30 seconds and sway gently.

2. The "Kid on My Hip All Day" Shoulder Stretch

• Clasp your hands behind your back, straighten your arms, and gently lift. This opens up those tight shoulders from carrying tiny humans all day. Hold for 20 seconds.

3. The "Is It Bedtime Yet" Hip Flexor Stretch

• Kneel with one leg forward, like a mini lunge. Push your hips forward to stretch that hard-working hip flexor. Hold for 30 seconds and switch sides. Repeat to remind yourself that bedtime is near.

4. The "I’ve Been Sitting for Too Long" Cat-Cow Stretch

• On all fours, arch your back up (like a cat), inhale, then let your belly drop while you lift your head (cow), and exhale. Do this 10 times slowly to stretch out that stiff spine.

5. The "Just Five More Minutes of Peace" Child’s Pose

• Kneel on the floor, sit back on your heels, and stretch your arms out in front of you. Stay here for a full minute, breathing deeply—bonus points if you close your eyes and pretend you’re anywhere but in your living room.

Could you give yourself five minutes at the end of the day to unwind with these stretches? I would love to hear if you do!