How much creatine is optimal?

The optimal amount of creatine you should consume depends on your body weight. For individuals weighing between 185 to 250 pounds, Andrew Huberman suggests taking around 10 grams of creatine per day, which he personally does. He also notes that for someone who weighs less, 5 grams or even 3 grams may be sufficient. However, there is no specific formula published in scientific literature that gives an exact amount of creatine per kilogram or pound of body weight, so these guidelines are based on common dosages seen in studies and personal recommendations 1.

Andy Galpin also recommends creatine monohydrate and has adjusted dosages based on physical size. For a typically recommended easy answer, 5 grams daily is common but could vary for larger or smaller individuals. If you're significantly larger than average, dosages could potentially go up to 7, 8, 9, or even 10 grams per day 2.

It is also mentioned that there is no need to load creatine, and you can simply take a daily dose without worrying about the timing—whether post-workout, pre-workout, or any other time of day 3. Always consider personal tolerance and consult with a healthcare professional before starting or changing your creatine intake.