Dive into whether creatine monohydrate is something you should be using or not. What are the benefits, what are the downfalls. Why might creatine monohydrate be something that you should integrate into your everyday life?

First, I want to start with this. Creatine is a compound that has been researched for over 100 years… I know right, absolutely insane! Creatine gained a ton of attention in sports science in the 1990s, & extensive studies of the compound confirmed its safety& effectiveness, as well as its benefits for sport performance, muscle growth, recovery, & cognitive function. It is in fact one of the most well researched compounds/supplements to this day. 

Dosing creatine monohydrate daily can have a range of benefits for your body & mind. 

• The growth development of the body: Increased levels of strength & power start to be experienced. The use of creatine boosts ATP production, allowing for enhancement of performance & strength during high intensity exercise/activities. 
• Promotes muscle growth: Creatine promotes water retention in muscle cells (myocytes), creating an anabolic environment & aiding in protein synthesis. 
• Fat loss: The use of creatine boosts workout performance. It allows for an influx in intensity & volume, aiding in the process of fat oxidation & calorie expenditure. 
• The preservation of muscle: Helps retain muscle during deficits, which can prevent issues with metabolic slowdown & metabolic crash. 
• Quicker/faster recovery: Creatine promotes a reduction in muscle soreness, damage, & inflammation. This allows for improved recovery times between workouts, as well as aiding in the recovery process in general. 
• Endurance enhancements: It helps support repetitive efforts in endurance-based activities & daily function. 
• Brain energy & cognitive function: Studies have endlessly shown that creatine use enhanced ATP availability in the brain. It also provides mental clarity, increases in focus, & increases in memory. 
• Neuroprotection: Creatine may actually reduce oxidative stress & support brain health during the process of aging. This is also true when experiencing neurodegenerative conditions/diseases. 

It does not matter! Whether you're an athlete, a fitness enthusiast, or seeking better cognitive and physical health, creatine can be a largely beneficial addition to your daily life/routine. 

Although creatine is generally safe for all, there are certain factors that can cause negative effects if you are not dosing properly, or you are advice against it by a medical professional.

• You need to drink water!: Creatine draws water into muscle cells, & inadequate hydration can lead to dehydration, muscle cramps, or digestive discomfort.
• Poor Quality Supplements: Don’t waste money on crap! Even if it is a bit pricier, get the good stuff! Using low-quality or untested creatine products may include impurities or additives that cause adverse effects. Always choose trusted, third-party-tested brands.
• Dosing way too much: Taking more than the recommended amount (3–5 grams daily) can cause bloating, diarrhea, or gastrointestinal distress without added benefits.
• Issues with your kidneys already: Creatine increases creatinine levels (a byproduct of creatine metabolism), which may be problematic for individuals with pre-existing kidney conditions.
• Too much caffeine: Lower your dose of caffeine, stop over doing it. High doses of caffeine combined with creatine might increase the risk of dehydration or upset stomach, though moderate caffeine use is typically fine.

These issues are easily avoidable. Drink plenty of water, stick to recommended doses, and ensure the supplement is of high quality. For those with medical conditions, just consult a medical professional prior to taking it. You may be surprised when they tell you that you can! & for those who are scared to take it… Please stop listening to all of the crap on the internet. Creatine is the safest supplement you can take. 

Peer review articles:

https://pubmed.ncbi.nlm.nih.gov/28615996/

Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson's, Huntington's disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. 

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33?utm_

Creatine supplementation with specific view to exercise/sports performance: an update

https://link.springer.com/article/10.1186/s12970-017-0173-z?utm_

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine