5g for muscle 10g for cognition. Find a reputable brand.
Yes it helps.

what does creatine come from / what is it made out of

I also used the Naked brand. It is less gritty than others I've tried. I blend it into a smoothie. My husband puts it in overnight oats.

You have to get the pure form-- gummies typically are not effective. I use this one recommended to me by an exercise science coach. It is tasteless and mixes in my water bottle. I do work out (strength train, heavy weights) 5 times a week and just feel overall more energy, less brain fog and stronger. It also forces me to drink more water so that is a plus!
https://www.amazon.com/Pure-Creatine-Monohydrate-Artificial-Ingredients/dp/B0B9YMNYWK/ref=sr_1_1?crid=FSM0LXU9DWPF&dib=eyJ2IjoiMSJ9.C5lnU7VBWymUM5IfrFPdRh6mKktAgCDlHEwVrBPxDZjIxk4BMRZub9eVn8bZHdz9r9E8ZbGh68fj3x0sm7yHxG4WVHxfS2ScT6HWKnip4IkCMuDWiVAN1I4Xfj_PRlt-XmDGEk14Qj7v8drocdnUy97Hfbphx5XFUB9ke1TX62uWdyMg9YQhk9g3gWNAjtu4zKDZhg_01CU08mwSEbaZgHi0Fst_2ZKpZ7dHqohyKKDoCgdwuC_elQ4ilhP7yeptDnxmZGjIh1T5vWBE_8y_drdpGUO9WxhO-NHhCZfZg5Y.LyVH9lVz39f__H6HofWopN8d3yltys_BJrjzoVtPifA&dib_tag=se&keywords=naked%2Bcreatine&qid=1778506848&sprefix=naked%2Bcreatine%2Caps%2C166&sr=8-1&th=1

Following.

Just this week my doctor told me I should be taking it. She also told me it is only effective in combination with strength training.

Bumping

If you are taking it, could you please provide the brand you’re using and if you have found success with it? My brain fog, lack of focus, and forgetfulness is concern concerning me and friends have been recommending creatine.