How to use creatine safely?

To use creatine safely, it's essential to consider your body's reaction and adapt accordingly. Here are some guidelines:

1. Dosage by Body Weight: Adjust your creatine intake based on your body weight. For individuals between 185 to 250 pounds, taking 10 to 15 grams daily is recommended. If you weigh less, around 180 pounds or below, 5 grams may suffice 1.

2. Gradual Increase: If you experience stomach or gastric distress, start with a smaller dose and gradually increase it. Some people find that taking creatine with food or slowly building up the dosage can help mitigate gastrointestinal issues.

3. Consistent Use: Creatine has cumulative benefits, contributing to both mental and physical performance improvements over time. Consistent use is key to seeing significant results 2.

4. Avoid Loading Phases Unless Necessary: The loading phase, often used to quickly saturate muscles with creatine, is generally unnecessary and may cause gastrointestinal distress. It's only typically recommended in situations where rapid enhancement is crucial, such as military operations with limited time 2.

5. Individual Response: Everyone's body responds differently, so it's important to find what works best for you, considering factors like tolerance and digestive health 1.

By assessing these factors and consulting with health care professionals when needed, you can safely incorporate creatine into your routine.