Creatine Monohydrate is a naturally occurring tripeptide composed of the amino acids glycine, arginine, and methionine. Yes creatine is safe, it's one of the most researched sports supplements on the market. Your body makes creatine at about a rate of 1 gram a day from the kidneys, liver, and pancreas. Creatine is stored in the body primarily as phosphocreatine in the muscles but it can be found in other places as well such as the brain. You get creatine by natural body production, from certain foods like red meat and fish, and from supplementation. The main appeal for creatine for athletes is it's ability to regenerate energy in the body, effectively letting you do more during your workout. This works by taking a byproduct of ATP: ADP, and taking the phosphate groups from the stored phosphocreatine and combining with the ADP to effectively regenerate new ATP along with free creatine. This process is initiated by an enzyme called creatine kinase. The best form of creatine to use is creatine monohydrate (addition of one water molecule in its structure): it's the most researched, affordable, it works, and thus is the most popular. Other forms like creatine hydrochloride and ethyl ester do exist having a different molecular structure. Creatine works on a level of saturation, and that's why people use a loading phase. If you wish to get complete creatine saturation in your muscles take 5 grams a day and you'll reach it in about a month or if you choose to do a loading phase take 20-25g of creatine a day for a week then maintain with 5g a day afterwards. Creatine was discovered in 1832 by French chemist Michel Eugène Chevreul as a natural constituent of meat and thus was named accordingly from the ancient greek word for meat "Kreas". Take it whenever convenient, timing doesn't really matter, I'd advise taking creatine on an empty stomach to avoid alleged stomach pain from taking it on an empty stomach. Chapters: 0:00 Introduction 0:15 What is Creatine? 3:20 What does Creatine do? 7:23 How Does Creatine Work? 10:05 Is Creatine Safe? 13:17 How to Take Creatine?