Creatine monohydrate is the most effective and safe form of creatine, and it should be taken consistently by individuals to experience its benefits.

“So, by far, creatine monohydrate. And that goes against all the new marketing forms. So, creatine monohydrate is simply creatine linked to one water molecule. When you take it into the body, the water molecule dissolves, is identical to what's being produced in the liver and the brain.”

Most people who are not eating large quantities of red meat or specific types of fish should supplement with creatine for health benefits beyond muscle growth.

“I think creatine optimizing your creatine status is super important. And I think that there everyone who's not eating one or two pounds of meat per day should be should probably be taking creatine.”