The best creatine supplement for improving performance is a compound that contains 20 grams per day for five days (called loading), followed by a maintenance dose of 2 or more grams daily, according to WebMD. Users of cr... More »

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Side effects of creatine serum supplements include stomach cramping, diarrhea, nausea and dizziness, according to examine.com nutrition experts. These symptoms increase in occurrence when the patient does not drink enoug... More »

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Generally, creatine is most likely to benefit individuals engaged in activities that require a lot of energy over a short duration, according to WebMD. It is unlikely to enhance performance in activities that demand endu... More »

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Researchers say that taking creatine along with a carbohydrate or protein supplement after a workout is most effective, according to Men's Health. Taking creatine with a carbohydrate or protein supplement helps to increa... More »

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The recommended dose of crude herb lemon balm is 1.5 to 4.5 grams per day, according to Drugs.com. When used as a sleep aid with valerian, the recommended dosage of lemon balm is 80 milligrams two to three times daily. More »

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The maximum daily dose for coenzyme Q10 supplements varies widely, with studies using from 50 milligrams to 1,200 milligrams for adults throughout the day, according to WebMD. Medical professionals have not established a... More »

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The daily recommended dose of vitamin D for males and females ages 1 to 70 is 600 international units a day, according to WebMD. For individuals age 71 and over, the dose is 800 international units per day. Calcium shoul... More »

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