5 Best Creatine Supplements, According to Dieticians

Creatine supplements are beneficial not only for athletes but also for individuals who exercise regularly, are interested in cognitive performance, or want to support healthy aging. The compound, naturally produced by the body and found in foods like red meat and seafood, plays a crucial role in energy production, supplying ATP to muscles and the brain. Factors like lifestyle, age, and diet can influence natural creatine levels, making supplementation particularly valuable for those who strength train regularly, women in perimenopause or menopause, and individuals following predominantly plant-based diets. Creatine monohydrate is the most researched and effective form of creatine, recommended at a dosage of 3-5 grams per day for general benefits. While a "loading phase" is not necessary, consistent daily intake is key to seeing results. Higher doses, around 10 grams daily, may enhance cognitive function, especially under conditions of sleep deprivation or high mental stress. Third-party testing is important to ensure product quality, verify ingredient composition, and screen for c... download the app to read more