Creatine

Creatine monohydrate is the best-researched form. It can support strength and muscle performance, and research also points to possible benefits for cognition, mood, and bone density, though brain-related findings are still emerging and vary by context. 1 2

1. Daily use, no loading, flexible timing: Taking it consistently each day can reach the same muscle saturation without a loading phase; timing is not important. 3 4
2. Dose: Five grams per day is a common standard, with the amount adjusted for body size; smaller people may need less and larger people more. 5
3. Brain and mood: Creatine supplies energy for the brain. Possible cognitive and mood benefits are being studied, and supplementation may be especially useful for people who eat little or no meat; the evidence is not settled. 6 7
4. Carbohydrates: Taking creatine with carbohydrates can enhance how quickly it is taken up into tissue. 8
5. Safety: It is generally considered safe at typical doses, with gastrointestinal discomfort possible for some people. The cited discussion reports no evidence of harm to healthy kidneys, but does not address extra caution for people with kidney issues. 9 10