Creatine
Creatine is a compound the body makes from amino acids that supplies fast energy to muscles and the brain. As a supplement, usually monohydrate, it is one of the best-studied options for muscle strength and mass.
Creatine at a glance
For whom
People who want to build or preserve muscle strength and mass, especially from age 50 combined with strength training. Also relevant for vegetarians and vegans, who naturally get less creatine from food.
Not for whom
People with kidney disease only after consulting a doctor. During pregnancy there is little research, so be cautious.
Usual dose
3 to 5 grams of creatine monohydrate per day. A loading phase is not needed.
Key caveats
Works mainly together with strength training. A small weight gain from water in the muscles is normal. Choose monohydrate, the best-studied form.