How much creatine is optimal?

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Optimal creatine supplementation is based on factors like body weight and physical size. The general recommendation is 3-5 grams of creatine monohydrate per day, which has the most research and minimal side effects. For larger individuals, such as those who weigh more, the dosage can be adjusted up to 7-10 grams per day. It's also noted that timing of intake is irrelevant, so it can be taken at any time of the day 1 2.

For instance, if you weigh about 185 pounds to 250 pounds, you might consider taking around 10 grams of creatine per day. Whereas, if you weigh less than 185 pounds, a dosage of approximately 5 grams or even 3 grams might be sufficient. However, no specific formula of creatine per kilogram or pound of body weight has been consistently supported by scientific literature 3.

Creatine Dosage

Andy Galpin explains that the best form of Creatine is Creatine monohydrate and that the dosage should be based on physical size. He also mentions that the timing of taking Creatine is irrelevant.

Huberman Lab

Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
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Please remember that you should consult with a healthcare provider before starting any new supplement regimen.

RELATED QUESTIONS

What are creatine benefits?

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Creatine supplementation is associated with several benefits, as discussed by and other experts featured in the :

  • Enhanced Response to Antidepressants: It can enhance responses to SSRIs in treating major depressive disorder, particularly in women, by augmenting the forebrain's phosphocreatine system related to neuroplasticity 1.

  • Muscle Recovery and Performance: Creatine aids in muscle recovery, increases strength, reduces fatigue, and improves cognitive function. Additionally, it aids in this effect through increased power output and hydration of tissues 2.

  • Cognitive Benefits: Studies indicate benefits for cognitive factors like memory, executive function, and mood. Creatine is used as a fuel by both muscles and brain cells, such as astrocytes 3.

    Creatine and Depression

    Andrew discusses the potential benefits of creatine supplementation for treating depression, including its ability to enhance the response to SSRIs and increase activity in the forebrain phosphocreatine system, which may lead to changes in neural circuits and a shift from negative to positive mood.

    Huberman Lab

    Understanding & Conquering Depression | Huberman Lab Podcast #34
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  • Treatment for Depression: Creatine supplementation has been correlated with improvements in mood and has been used as a treatment for major depression in some studies 4.

  • Headache Relief: It has been shown to significantly reduce the intensity and frequency of headaches, especially following a traumatic brain injury (TBI). Higher-than-typical doses for sports performance were used in such studies 5.

While creatine is most commonly known for its performance enhancement in the context of sports, the literature supports its role in clinical settings for a variety of health issues, including mental health and neurological conditions.

It's important to recognize that for most people, low-dose creatine supplementation is considered safe, but individuals with kidney issues or other health concerns are advised to be cautious and should consult a healthcare provider before starting supplementation 6.