Creatine

Your body uses creatine to create ATP, which is what our body uses to turn energy we consume/store to energy we can use.Supplementing creatine helps you replenish ATP faster.

Some benefits are:
Stored water in muscles
Faster recovery
Cognitive benefits
Everyone who is moving regularly should be taking it. And those that shouldn’t, should be moving regularly.

Creatine supplementation doesn't measurably increase the levels of creatine in the brain, since it seems that it doesn't pass the blood-brain barrier. However, there are possible cognitive benefits to taking creatine, particularly with acute megadoses, but that's quite experimental.

I think 5g per day is the standard dose.
Agni described the "loading phase" which some people choose to undergo.
Though I've heard that you reach the saturation point pretty quickly even on 5g per day, the heightened dose is if you want to speed it up.
Creatine is generally harmless and some people in the bio hacking community choose to take like 20g per day indefinitely, though I can't speak for the implications of that.

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