How much creatine is optimal?

Creatine dosing is usually adjusted for body size: about 3–5 grams daily at 130–180 pounds, around 7–10 grams at 275–330 pounds, and higher amounts may be appropriate for some people in between. 1

• 225–275 pounds: Galpin gives a broad scale of 7–10 grams daily for very large athletes, while Huberman describes 10–15 grams daily as more appropriate for people roughly 185–250 pounds; the ranges overlap, so these are approximate weight-based guides rather than a precise formula. 2 3
• 185–250 pounds: Huberman suggests 10–15 grams daily may be more appropriate than five grams. 4
• Form, timing, and hydration: Creatine monohydrate is the best-supported form, and daily timing does not appear to matter. Adequate hydration and electrolytes are also emphasized for performance. 1 5