One pound of raw beef or salmon provides only 1 to 2 grams of creatine, making supplementation beneficial for muscle building. While some may experience gut issues, the overall downsides are minimal. Concerns about hair loss from creatine are largely unfounded, and its potential benefits are becoming recognized even for the elderly as a wellness supplement. Non-responders may not notice effects, but for those who do, improvements in strength and performance can be significant.
