What’s the ideal creatine dose

The ideal creatine dose varies based on body weight and individual tolerance, as discussed by Andrew Huberman. Here are the key points:

1. General Recommendations:

   • For individuals weighing 185 to 250 pounds (about 84 to 113 kg): 10-15 grams of creatine monohydrate per day is optimal.
   • For those weighing less than 185 pounds (about 84 kg): 3-5 grams is sufficient.

2. Adjustment for Body Size:

   • Dosing should be adjusted according to body weight, as larger individuals may require higher amounts for optimal effects. Smaller individuals may need lower doses 1.

3. No Need for Loading:

   • Unlike previous recommendations, a loading phase is not necessary; consistent daily dosing yields benefits over time. The timing of intake (pre or post-workout) is flexible and does not significantly affect its efficacy 2.

4. Tolerance Variability:

   • Some individuals may experience gastric distress and should start with lower doses or take creatine with food 1.

For ongoing supplementation, 5 grams daily is commonly cited as a starting point for many, particularly for enhancing physical performance and cognitive function 2 1. Always consider personal tolerance and adjust intake accordingly.