How much creatine should I take?


The recommended dosage of creatine varies based on body weight and individual goals. Generally, 3 to 6 grams per day is effective for most people. A standard dosage often suggested is 5 grams per day. For individuals of larger body size, such as those over 225 pounds, the dosage can be adjusted up to 7-10 grams per day to achieve saturation quicker and maintain effective levels. Importantly, the timing of creatine intake doesn't significantly affect its benefits, so it can be taken at any time of the day, either with or without food 1.

For those weighing between 185 to 250 pounds, taking about 10 grams per day is advisable, and for those lighter, 5 grams or even 3 grams per day can be sufficient 2. Always consider adjusting the dosage according to bodily response and goals, and consulting a healthcare provider when starting a new supplementation regime is recommended.

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