Supplements advice - Good or Bad?

I got back into swimming about a year ago. An initial problem that hit me was a sore left shoulder. I concentrate hard on good form and stretch always before and after workouts, as well as do some weightlifting for strengthening the shoulder. I had broken my left collar bone 11 years ago and am convinced it's a result of my left shoulder being not as strong as than my right shoulder. The problem I was having was poor recovery after workouts of the one shoulder. Someone suggested to me to try Creatine after workouts to improve recovery. I took that advice and started doing a dose after workouts (taking 1/3 the recommended dose). It did wonders in my recovery. However, since then I've read in articles that Creatine appears to be controversial as to whether it's good or bad for you. Your feedback, good or bad, on the use of any supplements would be very helpful. Are some supplements recommended? Should you try to do without them? If you don't use any supplements, what are other ways to help recovery after a workout? I'm about to shift into doing 2 swim workouts a day and know just Gatorade won't cut it. Thank you! Dan