Creatine
Sources:
Creatine monohydrate is a well-studied supplement commonly taken at 3–5 grams daily; it can support physical performance, with possible cognitive, mood, and bone benefits still being studied.
- Strength, high-intensity performance, recovery, and hydration: Creatine supports phosphocreatine availability, which can improve strength and exercise performance and may aid recovery. It also draws water into muscle cells.
- Cognitive, mood, and bone research: Studies are investigating creatine’s potential effects on memory, executive function, neuroprotection, mood and depression, and bone mineral density. Results vary, and these potential effects should not be treated as proven prevention or treatment of disease.
- Timing and loading: Take it at any time of day; daily consistency matters more than timing. A loading phase is generally unnecessary—taking a daily dose reaches similar stores more gradually.
- Side effects and kidney caution: Side effects are minimal for most people, though some experience gastrointestinal discomfort. People with kidney issues should be especially cautious.
A practical starting point discussed is 3–5 grams of creatine monohydrate daily, adjusted for body size and tolerance.
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