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?

Mama’s “Wellness, But Make It Easy AF” Guide

Listen… motherhood already asks you to be the snack provider, the emotional support human, the finder of lost water bottles, AND the designated family wellness coordinator.

So if you’ve ever thought:

• “I need to take better care of myself… but with WHAT time?”

• “Why do the kids get the fancy organic snacks and I’m over here eating crusts?”

• “Why are my beauty products disappearing into tiny toddler hands?”

…welcome I have just the things for YOU.

Here’s the truth: You need less friction. Less decision fatigue. Less overwhelm. More support, more simplification, and yes—more pampering, because you deserve it even if your 3-year-old tells you you look “crinkly.”

Below are the products I personally love, use religiously, and recommend on the daily. And because I’m a mom and will never gatekeep a discount code, you’ll find all the savings linked for you if you feel like treating yourself or a friend to something you both deserve!

Deep breath. Let’s make your wellness feel like a gift, not another chore.

Naked & Thriving — Clean skincare that works, but I trust it since I know my kids are going to want to 'do their makeup' with it.

Before I even had babies, I was serious about ditching endocrine disruptors and the junk hiding in beauty products. Fast forward to now, where my daughters treat my skincare shelf like it’s Sephora’s free sample wall… and yes, ingredients matter even more. I found Naked & Thriving and fell in love — effective formulas, clean ingredients, luxe vibe without the “my entire paycheck is gone” prices. And! They always include free samples with every order - bonus!

If you want to treat yourself (you do), grab $20 off your first order here.

Primal Kitchen — Sauces, Dips & My Everyday Collagen

I add their collagen to my matcha almost every day and it's my favorite hack for my clients and me to get an extra 10-20 grams of protein with zero mental load. Throw it in your coffee even when you feel like a zombie = win. Use code "nourishedmama" for 10% off your order.

This is your permission slip to eat like an adult even when your kids are screaming for applesauce packets.

Four Sigmatic — My Evening Unwind Routine

I don’t drink coffee, but Four Sigmatic has won me over with their functional mushroom blends for a little treat in the evening after I have survived the bedtime chaos instead of raiding the pantry. Treat yoself or your mom bestie to something tasty this season, or check out their coffee if you need extra energy to get through wrapping those presents.

My favorites:

• Mushroom Cacao Mix with Reishi — tastes like a cozy dessert while helping you de-stress

• Calm Capsules — turn down the mental noise(Important when your brain is storing 400 school reminders at all times.)

  
  

Organic, third-party tested, no weird fillers (I used to work for a supplement company, so I do NOT tolerate junk in my trunk (of supplements). Sip it, sigh deeply, pretend no one will wake you up at 3 AM asking for water you left in their room, or just because they want more 'snugggggles'.

You get 20% off here.

Peloton Digital — You Can Actually Work Out Again

I love my Peloton, but the real magic is the app, which I had LONG before I got the bike, and I still use it EVERY, SINGLE, DAY. Strength, yoga, stretching, HIIT, mindfulness — all at home, equipment optional, in 5 minutes or less if needed. If you or a friend has been trying to get back to fitness this season, this is the perfect gift, and you don't need anything extra!

Perfect for:

• during nap time

• after bedtime

• when you’re hiding from your kids in the bathroom (we’ve all been there and need a minute to breath)

You get 60 DAYS FREE. Bring mom friends and take classes together — it’s adorable chaos and you get credit for an awesome gift and spend NOTHING!

Nest Bamboo Reed Diffuser — Calm in a Bottle

Little hands, snacks everywhere, and chaos in every corner? This diffuser quietly fills the room with a soft, calming scent that instantly makes your space feel more zen—even if the kids are still screaming. Perfect for moms who need a tiny moment of peace, and it takes 5 seconds and helps you imagine you're actually at a spa instead of trying to wash your kids' hair and not get soap in their eyes.

Calming inhales start HERE.

💌 Gift idea: Pair with a candle or cozy blanket for a mini home sanctuary kit for a mom friend.

Shop Nest Bamboo

Mulberry Silk Beauty Sleep Set — Sleep Like a Queen

Silk pillowcase + sleep mask = fewer wrinkles, less bedhead, and a luxurious reminder that yes, moms deserve indulgence. Does it work? I don't know, but I can kind of pretend I'm one of those faceless influencers doing her 232-step bedtime routine. Bonus: your toddler might steal it for dress-up, but that’s part of the fun.

Drift off and de-age with one click!

YnM Weighted Blanket — Hug Yourself to Sleep

Ya'll know swaddling works for babies, but girl - what about you? Enter a weighted blanket - it helps reduce stress, improve sleep, and make cold winter nights cozier. Perfect for moms who just need to disappear under something warm after bedtime chaos, and if you're experiencing any perimenopausal symptoms (ahem... me!), this can help you stay asleep or get back to sleep!

Swaddle yoself!!

Magnesium Lotion — Soothe Your Mom Muscles

I am never not sore, and I swear this lotion makes all the difference. Placebo? I don't even care. Rich, creamy, and absorbs quickly—this lotion is perfect for sore muscles and tired joints after a full day of momming. The magnesium adds an extra touch of relief for those who feel it all in their shoulders, back, and legs, and if you can't stand added scents, this baby is unscented. I even use it on my kiddos when they have 'growing pains'. Gift one to yourself and your best friend so you can both relax!

Rub it in, rub it in!

Lavender Aromatherapy Shower Steamers — 5-Minute Spa

Not every mom has time for a long bath. I bought these for a friend a long time ago and snagged some for myself, and I swear these make those five minutes in the shower—when you hear phantom ‘mom’ cries—feel like a decadent day spa getaway where the only thing on your to-do list is… nothing. Every single person I've bought them for LOVES them, and they're so cheap you can get them for yourself too!

Say 'ahhhhhhhhh'.

So there you have it—my tried-and-true, chaos-proof, “don’t make me hide in the pantry” list of wellness gifts that actually make life better for moms. Whether it’s a weighted blanket to hug yourself after bedtime wars, collagen that takes 2 seconds to add to your coffee, or a shower steamer that makes five minutes feel like a spa day, these are the things that don’t come with guilt, tantrums, or mysterious missing socks. Treat yourself, treat a friend, or just leave the kids to their snacks for five minutes—because you, my fellow mom, deserve it.

Best Vegan Protein Bars

I am mostly a proponent of whole foods, and base all of my nutrition programs off that, but as a mom & nutritionist, I know convenience is a huge factor in food choices. Sometimes you are on the go and just need something to either hit your protein goals, or a quick fix so you don't get too hangry.

Protein bars come in handy here, but they are not all created equal. There are many whey-based products, but many of my clients either prefer to avoid dairy or have intolerances, so vegan options are a great fit.

These are my top vegan protein bar choices that all fit my criteria:

• At LEAST 15 grams of protein: It helps build and repair muscles and keeps you full longer.

• At LEAST 5 grams of fiber: It aids in digestion, helps maintain a healthy gut, and also contributes to satiety and most people don't hit their goal of 25 grams per day.

• LESS than 5 grams of added sugar: Prevents spikes in blood sugar levels, supports overall health

So what makes the list? Check them out below + links to find them on Amazon.

NuGo Slim Protein Bars -

Nutritional Info:

• Protein: 16-17 grams

• Fiber: 7 grams

• Added Sugar: 3 grams

These bars are the right amount of sweet, in a good calorie range so they don't blow your overall plan, and have no artificial sweeteners which is really hard to find in protein bars. They come in a few flavors, I like them all, and they are certified gluten-free.

Feel Vegan Protein Bars

Nutritional Info:

• Protein: 15 grams

• Fiber: 5 grams

• Added Sugar: 3 grams added

The best part about these bars is you probably recognize all the ingredients, no artificial stuff or refined sugar, though slightly higher overall sugar but only 3 added grams so I still count that. They also have ingredients to help with mood and energy and what mom doesn't need help with that? Plus - tons of flavor options so there is something for everyone.

Aloha Organic Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 14 grams

• Fiber: 10 grams

• Added Sugar: 3 grams

I've been a fan of the Aloha brand for a while, their protein powders have minimal ingredients and are good in both shakes and baked into stuff. I like that their protein bars are made with whole food ingredients like pumpkin seeds, brown rice protein, and a blend of fruits and vegetables. They are also gluten-free and have no stevia or erythritol, higher in fiber than most bars, and non-GMO.

No Cow Protein Bars

Key Nutritional Info (Per Bar):

• Protein: 21 grams

• Fiber: 17 grams

• Added Sugar: 1 gram

These bars have WAY more fiber than other bars, so keep that in mind. I don't LOVE that they have artificial sweeteners so I would keep these in your rotation a bit more sparingly, but they do offer a higher protein ratio than the other bars. These ones are a mix of brown rice and pea protein.

Simply Protein Crispy Bars

Key Nutritional Info (Per Bar):

• Protein: 12 grams

• Fiber: 7 grams

• Added Sugar: 2 grams

Ok so these don't QUITE hit my requirement for protein, but they do have a lot of fiber, and I really like that they don't have any artificial sweeteners. The texture is great because its a bit more like a rice crispy bar and most protein bars are just SO dense. I like all the flavors but the chocolate one really hits when I want something a bit sweeter.

Tips for Choosing the Right Vegan Protein Bar

• Read the Label Carefully: Always check the ingredient list and nutrition facts to ensure they align with your dietary needs.

• Consider Your Taste Preferences: With various flavors available, choose a bar that you'll enjoy eating regularly.

• Experiment with Different Brands: Don't be afraid to try different options to find the perfect bar for you.

Friendly reminder from your nutritionist friend, while these bars can be a convenient and nutritious snack, they shouldn't replace whole foods. Incorporate them into your plan as an easy snack on the go, after a workout or when you just need to top off your protein at the end of the day.

Which ones have you tried? What are your favorites?