How much creatine is optimal?

The optimal dosage of creatine varies based on body weight and individual need. A commonly suggested dosage is 5 grams per day, but this can be adjusted:

• For people weighing around 225 pounds, the dosage might increase to 7-10 grams per day
• For those significantly lighter, the dosage might decrease to around 3 grams per day

It's not necessary to take creatine at a specific time of day, as timing is largely irrelevant. What's important is consistent daily intake to reach saturation within a few weeks 1. Additionally, Andrew Huberman himself has adjusted his intake to about 10-15 grams per day based on his body weight and discusses that recommendations in scientific literature vary, suggesting that intake should be adjusted according to individual factors 2.

Always keep in mind to consult with a healthcare provider before starting any new supplement regimen to ensure safety and appropriateness for your specific circumstances.

The scientific research on creatine dosage as discussed on the Huberman Lab indicates that the optimal amount of creatine to take can be gauged based on body weight. For example, individuals weighing around 185 to 250 pounds might benefit from around 10 grams per day, while those weighing less could take around 3 to 5 grams. Some individuals even take up to 15 grams per day depending on their body weight 1.

However, it has been noted that there isn't a universally accepted specific recommendation of creatine dosage per body weight published in the scientific literature, as there is a considerable variation between studies 1.

For more detailed and specific research findings related to creatine dosage, including its effectiveness and potential for treatment of conditions like depression and traumatic brain injury, please check out the referenced clips, which describe different studies and perspectives on the topic 2 3 4 5 6 7 8.