Any recommendations on creatine

A practical recommendation is daily creatine monohydrate, with the dose adjusted for body size; there’s no need to load it, and timing doesn’t seem to matter. 1 2

• Dose: People around 185–250 pounds may take roughly 10 grams daily (Huberman mentions 10–15 grams as potentially more appropriate); people weighing less may do well with about 3–5 grams. 3
• Potential benefits: The strongest case is for muscle performance, strength, and recovery. Creatine is also being studied for cognition and mood, and may support bone mineral density; evidence for some of these broader benefits is still mixed or emerging. A small human pilot study reported fewer headaches after traumatic brain injury, but that is not a general headache-treatment recommendation. 4 5
• Hormones and side effects: Some people may experience increased DHT, which could be associated with hair loss; reports of side effects are generally minimal, though some people get gastrointestinal irritation. 6 7

Use a reputable creatine monohydrate product, take it consistently, and adjust or split the dose if it bothers your stomach. 8 9