How much creatine should I take to increase muscle mass?

Andrew Huberman suggests that the recommended dosage of creatine for increasing muscle mass depends on body weight. For someone weighing around 185 pounds to 250 pounds, taking 10 to 15 grams per day may be optimal. For those weighing less, around 5 grams per day is often sufficient 1 2. It's important to adjust the dosage based on individual body size, as different body weights may require different amounts of creatine for effectiveness 3.

Creatine monohydrate is the most studied and recommended form. Timing of intake is not critical, and it can be taken at any time of the day 3. Additionally, while there have been concerns about creatine causing hair loss, the evidence for this is minimal. The weight gain often noted is due to water retention within the muscle, not bloat 4.