Optimal creatine intake

The optimal creatine intake depends on your body weight. Generally, the recommended daily dosage is as follows:

1. For people weighing between 185 and 250 pounds, a dosage of 10 to 15 grams per day is suggested.
2. For those weighing less than 185 pounds, a dosage of 5 grams or even 3 grams may be sufficient 1 2.

Creatine monohydrate is the most researched and recommended form, with doses adjusted based on body size. A typical dose for the average individual is around 5 grams, but it should be scaled according to body weight. For larger individuals, up to 10 grams per day may be necessary, while smaller individuals might need about 3 grams 3 4.

Creatine is best taken consistently to allow its effects to accumulate over time, leading to better physical and possibly cognitive performance. The timing of intake doesn't significantly impact its effectiveness, so it can be taken at any time of the day 3 4. Always monitor individual tolerance, as some people may experience gastrointestinal distress, and adjust the intake as needed 1.