Should I take creatine

Creatine is highly regarded in the fitness community for its numerous benefits, including its role in improving mitochondrial health, muscle function, and even cognition, especially in older populations. It can be highly beneficial for muscle sparing, heart health, and enhancing cognitive functions. Usually, it's recommended to take 3-5 grams daily, but lower doses like 2 grams a day have also been shown to be effective 1.

It's important to note that while creatine is generally safe and effective, it may not be suitable for everyone. Some individuals might experience gastrointestinal distress or other side effects, and they are advised to stop using it if they face such issues. Always consider your dietary intake of creatine-rich foods (like red meat) as it may reduce the need for higher supplement doses 1.

For the best results and safe supplementation, it's recommended to use creatine monohydrate, the most studied form of creatine that has shown significant benefits without serious side effects for most users 1.

If you're considering starting creatine, it is wise to consult with a healthcare provider, especially if you have pre-existing health conditions or are taking other medications.