creatine is safe for long-term use because muscle builders have taken extremely high doses, all without proven toxicity or long term injury for at least ten years in the United States. No controlled scientific studies have shown serious side effects or toxicity. A long time ago, the Plains Indians, African Tribal People, and Eskimos were all heavy meat eaters and have all eaten high concentrations of creatine in their meat over long periods of time, without any known ill effects. If and when you chose to stop taking creatine the creatine levels in muscles gradually fall and are usually back to normal in a month. It also does not hurt the kidneys.

The correct dose for this pill is three times a day (9 grams) with every meal. which for some people is vary hard because they forget or they find it hard to swallow this huge pill. Companies that make creatine powder suggest "loading" 15-20 gr

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