SupplementsDecades of research, a strong safety record, and still surrounded by myths. Here's the straightforward version.
Increases the availability of ATP, your muscles' quick-energy currency, allowing slightly more power and reps per set โ which, compounded over months of training, contributes to greater strength and muscle gains.
Extensively studied in healthy individuals with no evidence of kidney harm at standard doses. The myth largely stems from confusing elevated creatinine (a normal, harmless marker) with actual kidney damage โ they aren't the same thing.
3-5 grams daily, any time of day, consistently. No loading phase or cycling is necessary โ the classic 'loading week' speeds up saturation slightly but isn't required for the supplement to eventually work.
People with pre-existing kidney conditions should consult a doctor before starting, as a general precaution โ otherwise, it remains one of the safest, most well-studied supplements available for healthy adults.
A daily habit for millions, but the evidence on whether they actually do much for most people is more mixed than the marketing suggests.
