Creatine
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I would just like to take this opportunity to critically evaluate the amount of creatine needed to have an effect. In the dosages of 15-20g per day, the body does not need all that creatine and would try to expel it thus causing the symptoms that people experience. In my experience, such amounts lead to frequency, cramps and dehydration. The minimum amount needed by the body is the same that is taken in by food, ie) 1 gram or less. Even a single crystal, the size of a match head or less (1mg) had an effect on me. The makers of creatine are cashing in as they want you to buy more. For people who have problems, take creatine not exceeding 1 gram with or after meals and never give the body more than a normal steak would. Creatine is a natural substance found in meat so why should we take it 30 min before a meal? It is part of food and should be taken in that way .
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