Creatine monohydrate is one of the popular and science-tested supplements in the health and fitness industry. What is creatine? It is a natural and safe substance found in many meats that has been show to have no negative side effects. Creatine is stored at ATP, a form of energy, and helps cells function when physical demands are intense.
Extensive studies reveal that creatine:

Improves energy while working out
Helps to increase lean muscle mass
Functions as an anti-diabetic
Bolsters the brain against toxins
Works as an antioxidant
Assists with recovery

It was once a popular practice to load creatine with up to 20-25 grams per day for a week. These days ,most sources recommend taking 3 to 10 grams per day for an extended period of time.