Most people notice improvements in strength and exercise performance within 1-2 weeks of consistent daily use. For cognitive benefits like improved memory and focus, studies show effects typically appear after 4-6 weeks of regular supplementation. The key is taking it consistently every day, even on rest days.

Yes, creatine is one of the most extensively studied supplements with over 64,000 published research studies. It has an excellent safety profile for healthy individuals when used as directed. Some people may experience mild water retention initially as muscles store more water, but this is normal and beneficial for muscle function.

No, loading phases are not necessary. While some protocols suggest taking 20g daily for 5-7 days, research shows that taking the standard 5g daily dose will achieve the same muscle saturation levels - it just takes 3-4 weeks instead of 1 week. The daily 5g approach is more convenient and reduces any chance of digestive discomfort.

Yes, both groups tend to see greater benefits.
Vegetarians typically have lower baseline creatine levels since dietary creatine comes mainly from meat and fish. Older adults naturally lose creatine as they age, so supplementation helps maintain muscle mass, strength, and cognitive function that would otherwise decline with aging.