• How much creatine is optimal?

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    The optimal dosage of creatine can vary depending on your body weight and needs, but there are some general guidelines. Creatine monohydrate, the most researched form, is typically recommended in dosages of 3-6 grams per day. For general use, 5 grams is often cited as a standard dose. For smaller individuals, the dosage might be closer to 3 grams, whereas for larger individuals, such as NFL players, it could be higher, up to 7-10 grams per day 1. The timing of creatine intake is not significant and it can be taken any time of day 1.

    For individuals weighing approximately 185-250 pounds, it has been suggested that 10 grams or even up to 15 grams per day could be more appropriate 2. However, it's important to note that there's no specific formula that has been consistently recommended across scientific literature for creatine dosage per kilogram or pound of body weight. Adjusting the total amount of creatine you take according to your body weight is advised 2. Always consider checking with a healthcare professional before starting supplementation, especially if you have any health conditions or concerns.

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