Creatine is a natural substance already in your body- it's in the muscles and brain.
You usually get it from seafood and red meat.
Your body also makes it in the liver, pancreas, and kidneys.

Creatine supplementation is very well-studied compared to other supplements.
It's safe for most people.
It makes a small but measurable difference for most people.
Creatine is better than almost all other fitness supplements, which are not well-studied and not with proven results.

Creatine helps recycle ATP, which is basically what your muscles use for energy when you lift weights. When we do a set and then rest, that rest time is us waiting for ATP to replenish. Each set, ATP replenishes a little less. Having more available creatine means having more available ATP at the end of your sets and in your later sets. This allows you to push a bit harder in your workouts, and get better results. The results wont happen without the work!

Creatine is stored in the body. The safest way to take it is a little bit each day and it will gradually increase the levels in your muscles.

5g per day is considered a good amount.

Some people notice stomach issues with creatine. Usually they are taking too much at once, but pay attention to your body. Stop if you notice something weird. The benefits of creatine are real and measurable, but they are still pretty small, so if you have to take a break or stop altogether, it's not that big of a difference. You still have to do the workouts with or without creatine.

I had to stop taking creatine because it made my whole upper body itch. It's not common but I found other people online who also had it happen. I don't know if it was the brand or the age of the creatine or what. I stopped and the itching went away and I'm not very attached to the idea of taking it so I stopped.

It is however, one of the only "real" fitness supplements out there, in that it actually does what it is supposed to, and is pretty safe.

Hi Patrick ! Maybe the itching was due to an overload of the liver or gall bladder, you had also changed the type of diet when you took creatine ?

Thank you so much.