How much creatine is optimal?

The optimal dosage of creatine varies based on body weight and individual needs. Here are the general guidelines provided by Andrew Huberman and Andy Galpin:

• General Standard: 5 grams per day is the standard recommendation for most adults.
• Individual Adjustment:
  • If you weigh around 130 to 180 pounds, 3 to 5 grams daily might suffice.
  • For those weighing 185 to 250 pounds, 10 grams per day is often recommended.
  • Larger individuals, such as heavyweight athletes, might require up to 10 grams a day or more.

The timing of creatine intake is generally considered irrelevant, so you can take it whenever is most convenient for you, be it morning, pre-workout, or post-workout 1.

Additionally, increasing the dose to up to 15 grams may be beneficial for those who tolerate it well and have higher body weights. It's essential to adjust the dosage based on how your body responds and to ensure no gastric discomfort 2.

For consistent and accurate optimization, always consider your body size and how well you tolerate creatine.