Creatine, known for boosting athletic performance, is being studied for benefits to bone health, cognition, sleep, and mental health.

Alternatively, people take three to five grams a day, which can take longer for the muscles to saturate. Candow takes 10 grams a day. Comments: 2.5g / day.

If you are going to try creatine, researchers say to look for creatine monohydrate. Most people buy it in powder form and mix it into drinks or even food.