Creatine While Pregnant? What Supplements You Actually Need (And What You Don’t)

Summary

The hosts interview Victoria Thain Gioia, co-founder and CEO of Perelel, about prenatal nutrition, supplements, muscle health, parenting, and postpartum mental health. She emphasizes that supplements should complement a healthy diet and be chosen for safety, evidence, and practical fit with someone’s routine.

Key wellness strategies and takeaways

Folate and MTHFR

• The conversation distinguishes synthetic folic acid from folate, including methylated forms. Gioia says methylated folate may be more directly usable and discusses it as an option for people with an MTHFR variant.
• She cautions that having an MTHFR variant does not mean a birth defect will occur; many factors affect pregnancy outcomes.
• The discussion favors looking for bioavailable ingredient forms but does not provide individualized medical advice.

Preparing for pregnancy

• Gioia recommends paying attention to nutrition and prenatal supplements before conception rather than waiting until pregnancy. She says preparing for egg health may take several months.
• She describes using different supplement formulations for preconception, each trimester, and postpartum because needs can vary by stage.
• She stresses the importance of adequate protein during pregnancy, especially when food aversions make it difficult to eat enough.

Creatine, protein, and muscle health

• Gioia says creatine and protein may be relevant to women’s muscle and cognitive health. She discusses creatine during pregnancy as something to consider only with a clinician’s guidance.
• The episode mentions a commonly discussed range of 3–5 grams of creatine for women; Perelel’s product uses 3 grams. This is presented as the guest’s perspective, not a universal pregnancy recommendation.
• The speakers encourage women to take muscle and bone health seriously, including through strength training and sufficient protein, rather than assuming these are concerns only for men.
• They note that women can lose muscle with age and that hormonal changes may affect muscle health.

Making self-care realistic

• Gioia describes exercise as a stress reliever and a personal non-negotiable. She protects that time by keeping it free of phones and computers.
• The hosts and guest acknowledge that parents of young children may be in “survival mode.” Their practical takeaway is to find small, strategic ways to care for yourself rather than comparing your routine with someone else’s elaborate schedule.
• The guest says routines are more likely to stick when they are simple and fit into everyday life. Combining several useful nutrients in one product is one example she gives.

Choosing supplements carefully

• “Clean” is not a regulated term, according to Gioia. She recommends checking what a company means by it instead of relying on the label.
• She advises looking for third-party testing of every production lot for ingredient potency and contaminants such as microbes, solvents, and heavy metals.
• She says supplements should support—not replace—a healthy diet, and that both appropriate dosage and tolerability matter.

Hydration and fiber

• The episode discusses electrolytes for hydration and notes that the guest’s electrolyte product also contains collagen and hyaluronic acid.
• Gioia highlights fiber as important for digestion and overall health, alongside protein and creatine.

Pregnancy and postpartum mental health

• The speakers distinguish postpartum anxiety from postpartum depression and describe experiences such as intrusive thoughts, panic, feeling overwhelmed, or feeling “blue.”
• Gioia also shares that she experienced significant anxiety during pregnancy. The conversation encourages awareness and support, particularly from partners, rather than dismissing emotional changes.
• These personal accounts are not a substitute for professional care. Anyone experiencing distressing or persistent symptoms should seek help from a qualified healthcare professional.

Business and productivity

• Gioia says the company’s early fundraising challenges pushed the team to be creative and careful with spending. She favors building a sustainable business over scaling without a viable model.
• She also notes that founders should understand financing terms and seek partners who understand the company’s mission.

The supplement and pregnancy discussion reflects the speakers’ views and experiences. Consult your healthcare professional before starting or changing supplements, especially during pregnancy or while trying to conceive.

Presenters and sources mentioned

• Presenters: Lauryn Bosstick and Michael Bosstick
• Guest: Victoria Thain Gioia, co-founder and CEO of Perelel
• Other people or sources mentioned: Dr. Biaggi (Perelel medical co-founder), Dr. Wyatt, the “Glucose Goddess,” Gary Brecka, Scott Galloway, and Alex (Perelel co-founder)