Dear Gus Aguirre,
Creatine supplement, sold over-the-counter as Creatine Monohydrate when ingested at recommended levels can increase short duration, high intensity exercise without producing harmful side effects. The “Creatine loading phase” consist of 20 grams/day for 6 days. Maintenance consists of a reduced dosage of 2 grams/day (for about 30 days). Research suggest that if “loading” is not a consideration, same high levels can be seen after 30 days when taking 3 grams of Creatine per day. It is best to supplement Creatine with Carbohydrate in order to increase creatine loading and uptake. It is beyond my scope of practice as a Certified Personal Trainer to recommend supplements of any kind, is your choice to make an informed decision.
Besides supplements, there are key factors you should consider, including appropriate training program, progression, daily nutrition and caloric intake, recovery/rest, etc. My best recommendation is for you to find a register dietitian who can better design and balance your daily food intake and a Certified Personal Trainer to safely and appropriately design your training program.
In good health,