Creatine can be useful for training as it helps increase muscle size, power, and strength. However, it can cause side effects such as dehydration, diarrhea, nausea, and muscle disorders if consumed in excess. It is important to stay hydrated and not exceed the recommended dosage when taking creatine supplements. Some individuals, such as those with kidney disease or diabetes, should avoid taking creatine supplements. It is recommended to consult with a nutritionist or fitness professional before starting a creatine supplementation regimen to determine if it is suitable for you and to ensure proper guidance on product selection and dosage.