Creatine is available in powder form or capsules as well as in bars, gels, candy and gum. If you are considering creatine supplementation, be careful about the product's purity and also the dosage requirements. A typical daily dosage is 0.3 grams of creatine per kilogram of body weight, taken as four to five dosages consumed throughout the day for five to six days, and followed by a maintenance dosage. Caffeine has been shown to counteract the positive effect of creatine supplementation on exercise performance. Most of the creatine supplementation studies done so far have involved young, healthy men.
More research needs to be conducted involving women, middle-aged men, the elderly and children.
Anyone thinking of taking creatine supplements should consult with a medical professional first. This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.