Conclusion
Creatine is the most researched and popular supplement for gaining muscle mass. However, many underestimate its benefits. Creatine can be used by anyone, including bodybuilders, athletes, runners, vegetarians/vegans, older adults and pregnant women.
12) Best Form of Creatine
Creatine monohydrate is the most researched and effective form of creatine for improving muscle performance, strength and recovery.
3) Creatine & Kidney Health
Creatine supplementation does not cause kidney damage. Elevated creatinine is normal and may be a misinterpreted as a sign of kidney problem.
1) Water Retention & Creatine
Creatine may cause short-term water retention in muscles, but it does not lead to long-term water retention or changes in total body water.