How much creatine is optimal?


The optimal dosage of creatine varies based on body weight and individual need. A commonly suggested dosage is 5 grams per day, but this can be adjusted:

  • For people weighing around 225 pounds, the dosage might increase to 7-10 grams per day
  • For those significantly lighter, the dosage might decrease to around 3 grams per day

It's not necessary to take creatine at a specific time of day, as timing is largely irrelevant. What's important is consistent daily intake to reach saturation within a few weeks 1. Additionally, himself has adjusted his intake to about 10-15 grams per day based on his body weight and discusses that recommendations in scientific literature vary, suggesting that intake should be adjusted according to individual factors 2.

Always keep in mind to consult with a healthcare provider before starting any new supplement regimen to ensure safety and appropriateness for your specific circumstances.

Creatine Dosage

Andy Galpin explains that the best form of Creatine is Creatine monohydrate and that the dosage should be based on physical size. He also mentions that the timing of taking Creatine is irrelevant.

Huberman Lab

Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series