Is creatine good for me?

Creatine supplementation has been discussed as having multiple benefits, including increased amino acid synthesis, oxidative stress reduction, back-up energy support for mitochondria, and slightly increased testosterone levels. It can enhance both physical performance and cognitive function, regardless of the time of day taken 1 2. It's affordable and can be effective when co-ingesting with carbohydrates, potentially helping with recovery and fat loss 3 4.

The dosage should be adjusted according to body weight; for example, individuals around 185 pounds might take 10 grams per day 2. While some fear that creatine might cause hair loss due to an increase in dihydrotestosterone (DHT), it was emphasized that creatine simply brings individuals to their natural hormone levels 1.

Creatine also has cognitive benefits, such as enhancing the function of the forebrain, which is key for planning and setting context. It may even help improve mood and offset effects of major depression in some cases 5. Furthermore, creatine supports hydration and can improve power output by 1% to 20%, as well as reduce fatigue 6.

Overall, the benefits of creatine are extensive and include muscle performance, cognitive function, recovery, mood, and possibly fat loss, with minimal or no side effects according to the available literature 7 3. However, it is always recommended to consult with a healthcare provider before starting any new supplement regimen.