What are the recommended doses?

The recommended dosages of creatine vary based on body weight and individual tolerance, as discussed by Andrew Huberman and related experts on the Huberman Lab:

• General Recommendations:

  • For individuals weighing 185 to 250 pounds: 10 to 15 grams of creatine per day.
  • For individuals weighing under 180 pounds: 5 grams per day is typically sufficient; some may even do well with 3 grams per day 1.

• Adjustment Guidelines:

  • The dosage may be lower for smaller individuals (e.g., 3 to 5 grams) and higher for larger individuals (up to 10 grams) 2.
  • The amount should be adjusted based on personal preference and tolerance; some individuals may experience gastrointestinal discomfort and can take it with food or gradually increase their dosage 1 2.

• Timing:

  • The timing of creatine intake is flexible; it can be taken at any time of day based on personal routine, although many incorporate it into post-workout shakes 2.

In summary, a common approach is to start with around 5 grams per day for those lighter than 180 pounds and 10 to 15 grams per day for heavier individuals, adjusting as necessary for comfort and effectiveness.