Creatine, how much should I take and how will to help me

Take creatine monohydrate daily: 3–5 g is a common starting range, with the amount adjusted for body size. It may support strength and high-intensity performance, and could also benefit cognitive function. 1

• Around 180 lb: about 5 g daily; under 180 lb: roughly 1–5 g; 220–230 lb: about 10–15 g. 2
• Potential benefits: improved power output (reported in the range of 12%–20%), more water in muscle cells and increased lean mass, reduced fatigue, and possible benefits for memory and executive function. Bone mineral density is also discussed as a potential benefit. 3 4
• Hydration: stay well hydrated and ensure adequate electrolytes, including salt, potassium, and magnesium. 5

You do not need a loading phase, and timing is not important; consistency matters. 6 7