Should I take creatine and at what dosage?

Taking creatine can enhance both athletic and cognitive performance, and the dosage should generally be adjusted based on body weight. Here’s what Andrew Huberman recommends:

• If you weigh between 185 to 250 pounds, a daily intake of 10 to 15 grams of creatine is optimal.
• For those weighing less than that, around 5 grams daily, or even 3 grams, can be sufficient 1.
• Creatine monohydrate is the preferred form due to its effectiveness and cost-efficiency 2.

It's important to consider individual tolerance, as some may experience stomach issues, in which case taking it with food or gradually increasing the dosage might help 1. Remember, creatine isn’t a necessity for everyone, and some may choose not to use it due to personal preferences or concerns 1.