Most supplements are marketing in a tub. Creatine monohydrate is the exception with the most research behind it.
What it does
Creatine helps your muscles regenerate energy for short, hard efforts. In studies, people who take it while strength training tend to gain a little more strength and muscle than those who don't.
How people take it
The commonly studied dose is 3 to 5 grams of creatine monohydrate a day, every day, with water. No loading phase is required; it just takes a few weeks longer to build up without one.
What it doesn't do
It won't replace training, and fancy forms of creatine haven't been shown to beat plain monohydrate. Expect a small gain in body weight from water held in the muscle.
Choosing one
Look for third-party testing (for example NSF Certified for Sport or Informed Sport), especially if you compete.
Talk to your doctor before taking creatine if you have kidney disease, are pregnant, or take medication that affects your kidneys.
