Welcome back to Health Brief. Today we’re diving into creatine, the supplement everyone on the internet seems to swear by. According to The New York Times, “creatine is perhaps the most studied and efficacious supplement available.” Originally popular with bodybuilders, recent research shows it may boost brain power too—improving memory, attention, and even easing symptoms of depression.

Most of us get about one gram of creatine a day from meat and fish. But studies typically use three to five grams of creatine monohydrate daily. And don’t worry about loading phases—low-dose consistency works just as well and comes with fewer stomach issues.

Vegetarians often see the biggest gains, since their baseline levels tend to be lower. And while kidney concerns make headlines, “no serious adverse effects have been observed in healthy adults taking up to 20 grams per day.”

So should you take creatine? If you’re looking to support muscle growth or sharpen your mental edge—and you’re in good health—it’s worth a try. As always, check with your doctor before starting any new supplement.
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