How much creatine is optimal?

A common starting dose is 5 grams of creatine monohydrate daily, but the amount can be adjusted for body size and individual tolerance. 1

• Around 225 pounds: Huberman says roughly 10 grams daily may be more appropriate for people in the 185–250-pound range; lighter people may do well with 5 grams or even 3 grams. Galpin suggests about 7–10 grams for much larger people, while those who are substantially lighter may use around 3 grams. 2 3
• Huberman’s intake and variable recommendations: Huberman reports taking 10 grams, sometimes up to 15 grams daily. Recommendations vary, and a precise universal body-weight formula is not established in the discussion. 4
• Timing and consistency: Timing is largely irrelevant; take it at a convenient time and use it consistently. Daily dosing reaches the same saturation more gradually—about two to four weeks with 5 grams per day—without needing a loading phase. 5 6