What is creatine? Benefits, side effects and daily dosage guide

Key Points:

• Creatine is a natural compound produced in the body and found in foods like red meat and fish; it primarily supports muscle energy, strength, and recovery, and may also aid brain function, especially in older adults.
• Experts now recommend creatine not only for athletes but also for adults over 40 to counteract age-related muscle loss, support bone health, and potentially improve cognition, with a typical daily dose of 3-5 grams starting low and increasing gradually.
• Creatine is generally safe for long-term use if individuals do not have preexisting conditions such as kidney or liver disease, though some may experience mild gastrointestinal side effects like bloating or nausea.
• The supplement is particularly beneficial for women in perimenopause and menopause to combat muscle loss and may alleviate symptoms like fatigue and brain fog, but it should be combined with resistance training and a balanced diet for best results.
• When purchasing creatine, consumers should look for creatine monohydrate with third-party testing certifications (e.g., NSF Certified for Sport) to ensure product quality and avoid proprietary blends that lack transparency.