Tag: Effective dose

Over 1,000 studies on creatine have established its safety and effectiveness for muscle and cognitive health when used correctly. While some believe you need a high-dose loading phase to see results, the answer to 'Can you take a little bit of creatine?' is a resounding yes, through a consistent, low-dose maintenance strategy.

For adults, the Recommended Dietary Allowance (RDA) for vitamin E is 15 mg per day, or about 22 IU, to prevent deficiency. While this amount is sufficient for most, understanding the effectiveness for specific health goals requires a deeper look into dosage, sources, and safety concerns.