First, creatine’s impact can depend on an individual’s baseline creatine levels.
Men and women respond to the chemical differently, as women tend to have lower natural creatine stores and therefore, may respond better to supplementation.
Those with lower baseline levels, such as older adults, may also experience more of the cognitive improvements, including memory, mood and processing speed, as well as age-related decline in muscle mass.
Vegans and vegetarians may also notice more benefits, as they receive very little creatine from their diets and have lower baseline levels.
The second factor that can affect how creatine works is the dose, as the standard dosing recommendation is 3 to 5 grams daily for maintenance.
But while orally ingested creatine is the most widely used form, not all of the supplement is absorbed due to gastrointestinal stability and individual muscle capacity.
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