A friend at Zumba who was a nurse recommended Creatine monohydrate as a supplement. She said it built muscle strength and is also thought to have a positive effect on cognitive function in over 55s.
I got some powder and have been taking it daily, with my breakfast, mixed in a glass of water, for about 3 weeks. However, I seem to be suffering a bit from one of the side effects, which is nausea, especially about 2 hours after I've taken it. I drink more water, but the nausea doesn't really go away until I've eaten a meal.
I have looked at other forms, such as capsules and tablets, which claim not to have this side effect but they seem to have downsides too. Most require you to take at least 3 a day to achieve the same dose, most have fillers added, and many are quite large and I'm not good at swallowing large tablets!
My Zumba friend has moved away so I can't ask her what exact form she used. Does anyone else take it, and if so how?
Incidentally I am vegetarian.
