WHATS THE DEAL CREATINE
Creatine has been popular forever for weight lifters but its current resurgence is all about the newer research showing benefit for more than just muscle.
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Creatine is associated with increased muscle mass when combined with resistance training. It may also aid in reducing muscle damage and inflammation after exercise, potentially leading to faster recovery.
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Beyond fitness and looking into longevity research suggests creatine might have potential benefits for brain health and cognition Including improving memory, attention, and mental fatigue
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Creatine supplementation in pre-menopausal women may be effective for improving strength and exercise performance and in Post-menopausal females may benefit skeletal muscle size and bone health when combined with resistance training.
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Safety: The most common side effect is GI discomfort in some (and can be decreased by slowly increasing doses, dividing dose or taking with food) There is a lack of evidence to support concerns about kidney damage or other major adverse effects associated with creatine supplementation in healthy individuals.
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Dosing is generally recommended at 2.5- 5g daily. When choosing a supplement make sure it is independently tested and only contains one ingredient,creatine. My brand recommendation is promix (not sponsored).