How much creatine is optimal?

The optimal creatine dosage depends on your body weight.

• For individuals weighing 185 to 250 pounds, 10 grams per day is recommended, going up to 15 grams for those on the higher end.
• For those less than 185 pounds, a dosage of around 5 grams per day is likely sufficient, potentially as low as 3 grams for significantly lighter individuals 1.

Different experts in the field support this view, emphasizing the effectiveness of dosages based on physical size:

• Smaller individuals might take 3 grams per day, while larger ones (e.g., NFL players) may need up to 10 grams 2.
• A standard advice for an easy answer is 5 grams per day, but this varies with size and could require adjustment 2.

These dosages help maximize both physical and cognitive performance, and adjustments should be made to avoid any gastric distress, ensuring it is tailored to individual tolerance levels.

For reference, Andrew Huberman discusses taking 10 to 15 grams himself, finding this dosage both effective and tolerable 1.