How much creatine is optimal?

For most people, about 5 grams of creatine daily is a practical starting point; the amount can vary with body size. 1

• Smaller people (around 130 pounds): Around 3 grams daily may be enough; roughly 3–5 grams is also given as a general range for smaller people. 2 3
• Larger people (185–250 pounds): About 10 grams daily may be appropriate; Huberman also suggests 10–15 grams for people in this range, depending on individual tolerance. 4 5
• Timing: It generally does not matter—take it at any time of day. 6
• Stomach discomfort: If a larger dose bothers your stomach, take it in divided doses or with food. 7 8