Creatine is produced endogenously and is believed to be a critical component of energy metabolism and expenditure, particularly in muscle tissue (including in the heart and skeletal muscle that keeps us alive).
As a supplement, it is extremely well researched (probably the most researched exercise supplement) and has been thoroughly demonstrated to have moderate enhancements to digestion, metabolism, and physical performance in all kinds of populations. It is also quite safe. Taking too much for too long can cause stomach discomfort, muscle cramps, dehydration, and in rare cases kidney damage.
The body produces about 1g per day naturally and humans who eat meat tend to get another gram or so through diet. Supplementing ~3g per day has been demonstrated to be extremely safe pretty much indefinitely (except possibly in people with liver or kidney disease, possibly other organ dysfunction).
Just like caffeine (and all manner of substances) if you have lots of pure powder and no clue about safe dosage, it can get dangerous very quickly.
Not sure why you think its unproven, it's actually one of the supplements used in weight sports that has possibly the largest amount of solid evidence behind it.
Frankly that seems a little strange to me. Was it not known as one of the most commonly used supplements in weight lifting for a long time before it was thought of as a nootropic? Just googling creatine gives all sorts of results about it being a sport supplement
Honestly, I don't know. I'm not into nootropics, just a random "fact" I was aware of (fact being this group considers it a nootropic lol). But I'll reference the reddit guide if you want to dig in yourself[0]. But I'm not sure I would expect a great answer as these types of subreddits often have an abundance of unwarranted confidence.
As a supplement, it is extremely well researched (probably the most researched exercise supplement) and has been thoroughly demonstrated to have moderate enhancements to digestion, metabolism, and physical performance in all kinds of populations. It is also quite safe. Taking too much for too long can cause stomach discomfort, muscle cramps, dehydration, and in rare cases kidney damage.
The body produces about 1g per day naturally and humans who eat meat tend to get another gram or so through diet. Supplementing ~3g per day has been demonstrated to be extremely safe pretty much indefinitely (except possibly in people with liver or kidney disease, possibly other organ dysfunction).
Just like caffeine (and all manner of substances) if you have lots of pure powder and no clue about safe dosage, it can get dangerous very quickly.