I’d like to know the health benefits of taking creatine, recommend daily dose for a man and when to take it

Creatine offers several health benefits, including improved muscle performance, strength, and potential cognitive benefits such as memory and executive function. Research also suggests benefits in bone mineral density and possible effects on neurodegenerative diseases like Alzheimer's and Parkinson's, although it should be noted that creatine does not prevent or treat these conditions. Additionally, creatine might enhance mood and has shown some promise in treating depression 1 2.

For daily dosage, the recommended amount of creatine varies based on body weight. Generally, for someone weighing about 180 pounds, 5 grams per day is sufficient. For individuals heavier than 180 pounds, such as those around 220 to 230 pounds, a daily intake of 10 to 15 grams may be appropriate. People lighter than 180 pounds might need only 3 to 5 grams or even 1 to 3 grams daily. It's important to note that these dosages are general guidelines, and individual needs may vary 3.

The timing of creatine intake can be flexible, but it's often taken in proximity to when you eat, as some people experience stomach discomfort if taken on an empty stomach. Mixing creatine with a protein shake or a drink with lemon to mask the taste is a common practice. Adjusting the dose according to body weight without a strict requirement for a specific timing relative to workouts is a practical approach 4.

Always consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions.