Creatine Supplementation

creatine has been around forwas at 30 years or so. There are minimal side effects, and no long term health consequences that we're aware of. The loading dose is about three to five grams of creatine, which is about a teaspoon,. if it's just the pure powder, about four times a day. If you get gastro intestinal issues, generally you shouldn't takein doses of less than five grams in one hit.