Creatine

Creatine monohydrate may support strength, exercise performance, recovery, and—under some circumstances—cognitive function. A common daily dose is 3–5 grams, and timing is flexible. 1 2

• Dosage by body weight: The amount can be adjusted for body size; a single standard dose may not suit everyone. 3 4
• Cognitive and mood support: Research discusses possible benefits for memory and other cognitive functions, and possible mood support. Creatine has also been studied as an adjunct to depression treatment, but it should not be treated as a proven depression treatment. 5 6
• Bone mineral density: Potential bone benefits are being studied; the discussion identifies bone mineral density as an area of research, without establishing a specific effect for older adults or people at risk of osteoporosis. 7 8
• Availability and cost: Creatine monohydrate is described as a relatively affordable option compared with many supplements, though its price can vary. 9 10