Great and useful information.

I have taken creatine for 15 years and still use it. Not buffered, no on and off periods. Just 3 grams a day.

I started to use creatine monohydrate in combination with why protein. When I consume a bit less meat in my diet, I tend to increase the dose to 5 grams. Nothing wrong with it,

Most people have a misconception that you become chubby from this, but it's actually within the cell that the water gets retained better.

One very important thing is that you need to keep your water intake in check. You don't want to use creatine and not drink sufficiently.

Omega 3-6-9's Should be mandatory in most healthy diets.

I would like to blend in one Dr. Mehmed, In a lot of people, Calsium and Magnesium levels are often depleted.

A few times I have predicted it by means of human behavior, routine and status, that some persons were lacking these. Later they had blood work done, and this indeed showed deficencies.

!Note here that although this sounds great, You want to be carefull by consuming magnesuim, not more than 400mg should be your total daily intake for a 70 kg person. Many don't know but consistenly taking to much magnesium can induce stroke as well.!

Thanks for your insights again Dr.