Creatine

Creatine may support muscle performance and recovery, cognition and mood, and possibly bone health. Its cognitive and mood effects are still an emerging area of research, so they are not guaranteed. 1 2

• Dose: A common starting guideline is 3–5 grams daily, adjusted for body size; larger people may need more. 3
• Timing: Timing is flexible—take it at any time of day. It can be mixed into a workout shake for convenience. 4
• Form: Creatine monohydrate is the best-supported form and is generally less expensive than alternative forms. 5