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However, the International Society of Sports Nutrition wrote that “Creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements.” Carnitine supplements can also be found in various forms, but a study published in Frontiers in Bioscience found that acetyl L-carnitine is easily absorbed and reduces inflammation, supports fat metabolism and “exerts neuroprotective, neurotrophic, antidepressive and analgesic effects.” The optimal dosage for creatine is three to five grams daily

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doi: 10.1371/journal.pone.0045110