Creatine is produced in the body and synthesised within the kidneys and liver. However 50% of the total creatine within the body comes from food - in the main, meat.
Creatine increases water retention within the muscles and also increases energy levels (ATP), it does not build muscle & is not a steroid!
Being one of (if not the) most researched supplement on the market, Creatine is one of the supplements which I do take and recommend to most people, whether that be someone looking to increase their strength for heavy lifting, power or vegetarians and vegans as their levels are commonly low.
There are many different Creatine monohydrates on the market. Creapure® is an industry leading, patent protected, ultra-pure version of Creatine Monohydrate and the most commonly taken form and the one that I would recommend.
When taking Creatine (monohydrate) there is no need to complete a loading phase (supplement companies recommend this so you buy more) as you will achieve complete saturation when taking 3-5g per day for 2 weeks.
Creatine Monohydate can be purchased in tablet and in powder form and which you decide to purchase is completely down to preference (personally I often find that the tablets are huge and difficult to swallow). The most effective time for you to take Creatine monohydrate is at the time most suitable for you and that you can adhere too, often this is as part of peoples post workout or with breakfast.