How much creatine should I take

Creatine dosing is not one-size-fits-all: adjust it to body weight. A common starting point is about 3–5 grams daily for a lighter or average-sized person; larger people may need more—for example, around 10–15 grams daily at roughly 220–250 pounds. The guidance also notes that there is no single precise body-weight formula established in the research. 1 2

• Hydration and electrolytes: Stay well hydrated and ensure adequate electrolytes—especially salt, potassium, and magnesium—when training and taking creatine. 3 4

There’s no need to load creatine for routine use, and its timing during the day does not appear to matter. 5 6