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Endocrinology (2007) 148(9):434451

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The International Society of Sports Nutrition has stated that creatine monohydrate is one of the most effective supplements for improving high-intensity exercise capacity and supporting gains in lean body mass, and it outlines a fast-loading approach of about 0.3 g/kg/day for a few days followed by a maintenance dose of 3 to 5 grams per day

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[1] [8] Oral vs Injectable B12: Dosage Differences The route of B12 administration significantly affects the required dosage due to differences in bioavailability and absorption mechanisms