Creatine is generally safe for most people when taken at recommended doses. However, some possible side effects include:

• Water retention – Can cause slight weight gain due to increased water in muscles.
• Digestive issues – Some may experience bloating or stomach discomfort, especially with high doses.
• Kidney strain (rare) – Generally safe for healthy individuals, but those with pre-existing kidney issues should consult a doctor.

Staying hydrated and sticking to recommended doses (3-5g/day) can help minimize any side effects.

The recommended daily dose of omega-3 varies based on individual needs:

• General health: 250–500 mg of combined EPA & DHA
• Heart health: 1,000 mg (1g) of EPA & DHA
• Joint/brain health: 1,000–2,000 mg of EPA & DHA
• High triglycerides: 2,000–4,000 mg (under medical supervision)

Make sure to check the EPA & DHA content on the label, as total fish oil amount may be higher.

Yes, ashwagandha is generally safe for most people when taken in recommended doses. It has been used for centuries in Ayurveda for stress relief, energy, and overall health. However, some potential side effects include:

• Digestive issues – Nausea, diarrhea, or stomach upset in some people.
• Drowsiness – Since it can have a calming effect, it may cause mild sedation.
• Lower blood pressure & blood sugar – Those on medication for these conditions should consult a doctor.
• Hormonal effects – May increase testosterone, which could affect hormone-sensitive conditions.
• Not recommended during pregnancy – Could potentially cause complications.

If you have any medical conditions or take medications, it's best to consult a doctor before using ashwagandha.