How much creatine should I take?

The recommended dosage of creatine typically depends on your body weight. Here are the general guidelines provided by Andrew Huberman and Andy Galpin:

1. Standard Dosage: For most adults, a common starting point is 5 grams of creatine monohydrate per day. This is sufficient for individuals weighing around 180 pounds or less 1 2.

2. Body Weight Adjustments: It's often recommended to adjust the dosage based on your body weight:

   • For individuals between 180 to 250 pounds, 10 grams per day might be more appropriate, potentially going up to 15 grams for those who weigh more 2 3.
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   • For lighter individuals or those who may be more sensitive, 3 to 5 grams should suffice 3.

3. Timing and Tolerance: The timing of creatine intake is flexible and can be adjusted according to personal preference; some people add it to their post-workout shakes. Be mindful of gastrointestinal tolerance, as some people may need to start with a lower dosage and gradually increase it 1 2.

These guidelines are based on general recommendations, and you might need to adjust your intake based on personal experience and tolerance.