How much creatine

The recommended dosage of creatine varies based on body weight and individual tolerance. For individuals weighing between 185 to 250 pounds, a daily intake of 10 to 15 grams is advised, whereas those weighing less than 185 pounds might find 5 grams sufficient. For smaller individuals, a dosage of 3 grams may also suffice 1 2 3.

If you're just starting with creatine or are concerned about tolerability, it's a good idea to begin with a lower dosage and gradually increase it. It's also important to remember that you should find what works best for you, as some individuals might experience gastric discomfort or other side effects and might need to adjust their intake accordingly 1.

Regardless of when you take creatine, its timing is generally considered flexible, meaning you can consume it at any time of the day without significantly affecting its efficacy 2. Always consider consulting with a healthcare provider before starting any new supplement regimen.