How much creatine is optimal?

The optimal dosage of creatine monohydrate varies based on a person's physical size. Andy Galpin and Andrew Huberman recommend a standard dose of around 5 grams per day, but this can be adjusted depending on body weight. For someone who is smaller, closer to 3 grams per day may be appropriate, while larger individuals, such as those who are heavyweight athletes, might need up to 7-10 grams per day 1. The timing of creatine intake does not matter, so it can be taken at any time of day 1.

Dr. Huberman personally takes 10 to 15 grams per day of creatine monohydrate, which he tolerates well, and this amount is based on his body weight. He also suggests that the amount of creatine to ingest should be adjusted according to body weight, with 10 grams or more being appropriate for individuals weighing approximately 185 to 250 pounds, while those weighing less might find 5 grams or even 3 grams sufficient 2.

Creatine supplementation should generally be safe. However, individual responses can vary, especially concerning digestive tolerance, so it may be necessary to adjust intake based on personal experience 2.

It's important to note that these recommendations are based on discussions from the Huberman Lab, and seeking advice from a healthcare provider is always a good practice before starting any new supplement regimen.