what is most optimal daily dose of creatine supplement?

The optimal daily dose of creatine supplements can vary based on body weight and individual needs. Here's a summary of the recommended dosages:

1. General Recommendation:

   • 5 grams is commonly suggested for individuals around average body weight 1 2.

2. Weight-Based Adjustment:

   • For those weighing 185 to 250 pounds, a dose of 10 to 15 grams may be more appropriate.
   • Smaller individuals or those weighing under 185 pounds might require around 3 to 5 grams per day 3 1.
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       Creatine Insights

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       Creatine Insights

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       Creatine Dosage Insights

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3. Considerations:

   • Creatine monohydrate is noted as the most effective and researched form of creatine 1.
   • Timing of intake is flexible; it can be taken at any time of day, though some prefer post-workout 2 3.

4. Personal Experience:

   • Some individuals, like Andrew Huberman, take higher doses (up to 10-15 grams) based on their body weight. Individual tolerance should guide specific dosage adjustments 3.

Overall, while 5 grams per day is a general guideline, adjusting based on body weight and specific goals is advisable for optimal benefits.