How much creatine is optimal?

The optimal dosage of creatine depends largely on your body weight. Here are some guidelines based on information from Andrew Huberman and Andy Galpin:

• General Dosage: The standard recommendation is around 5 grams of creatine monohydrate per day. This is a common starting point for most individuals 1.
• Body Weight Specific Dosage: For those weighing 185 to 250 pounds, a dosage of 10 grams per day is suggested. Individuals weighing less might find 5 grams or even 3 grams sufficient. For those over 250 pounds, this can be increased to 10-15 grams per day 2.
• Smaller Individuals & Larger Individuals: People with lower body weight (e.g., 125 pounds) might need as little as 3 grams per day, while larger individuals (e.g., 275 pounds or more) might require up to 10 grams per day 1.

Additionally, while loading phases were common in the past, they are generally not necessary unless a rapid increase in creatine stores is needed, for example, in certain military contexts 3. Timing of intake is also flexible and not crucial for effectiveness 1.

Always consult a healthcare provider before starting on creatine or any new supplement regimen to find the dosage that works best for you.

Creatine is generally considered safe when used appropriately, but some side effects have been noted by Andrew Huberman and experts like Andy Galpin and Kyle Gillett:

1. Gastrointestinal Issues: High doses or certain forms of creatine may cause gastric distress, such as cramping, bloating, and diarrhea. Using high-quality creatine like Creapure can reduce these effects 1 2 3.

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2. Water Retention: Some users may experience an increase in water retention, which can be mistaken for weight gain.

3. Kidney Stress: There has been concern about kidney stress with prolonged and high-dose creatine usage. However, numerous studies have shown that creatine is safe for kidney function in healthy individuals when taken at recommended dosages 2.

4. Hair Loss: Creatine may theoretically increase the conversion of testosterone to dihydrotestosterone (DHT), which is linked to hair loss. However, this effect is generally marginal and specific to individuals who already have high testosterone to DHT conversion rates 2.

For most people, using creatine within the recommended dosage range of 3-5 grams per day should pose minimal risks. It's always best to consult with a healthcare provider before starting any new supplement regimen.