How much creatine is optimal?

About 5 grams of creatine monohydrate daily is a standard starting point, but a useful dose depends on body size. 1

• Smaller individuals: Around 3 grams daily may be enough; 3–5 grams is a common range for smaller people. 2
• Heavier athletes: The suggested amount scales upward—roughly 7–10 grams daily for very large athletes. 3
• People around 185–250 pounds: Huberman describes about 10 grams daily, sometimes 10–15 grams for that weight range, and says he takes 10–15 grams himself. 4
• Timing and tolerance: Timing does not appear to matter. If creatine upsets your stomach, take it with food or split the dose; adjust to what you tolerate. 5 6

So, use 5 grams as a simple baseline, then adjust for body size and digestive tolerance. 7