creatine

Creatine monohydrate taken consistently each day can support muscle performance and may also have cognitive benefits. 1

• Typical dose: About 5 g daily is a common dose; the amount may be adjusted for body size, with roughly 10–15 g suggested in the discussion for heavier individuals. Loading is optional: daily dosing reaches similar muscle stores more gradually, without needing a loading phase. 2 3
• Muscle effects: Creatine can improve strength and exercise performance, aid recovery, and support lean-mass gains. Some of the increase in muscle size reflects water drawn into muscle cells; greater training capacity may also contribute to growth. 4
• Cognitive and mood effects: Research suggests possible benefits for memory, executive function, and mood, but results vary and the evidence is still emerging. It may be particularly helpful for people who eat little or no meat, since they get less dietary creatine. 5 6
• Alzheimer’s and Parkinson’s: Creatine is being studied in relation to neurodegenerative conditions, but it has not been shown to prevent or treat Alzheimer’s or Parkinson’s; findings remain mixed. 7
• Safety: Creatine monohydrate is generally described as well studied and low in side effects for most people, though it can cause gastrointestinal discomfort. The discussion notes no evidence of harm to healthy kidneys, but it does not establish safety for people with kidney disease. 8 9