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Creatine Dosage Guide

Evidence:Strong
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

3-5 g creatine monohydrate daily, every day (including rest days)

Maximum dose: 5 g/day for maintenance; 20 g/day for loading (5-7 days only)

Dosage Recommendations

General recommendation: 3-5 g creatine monohydrate daily, every day (including rest days)

Timing: Timing is flexible — consistency matters more than timing. Post-workout with carbs/protein may slightly enhance uptake

Dosage by Condition

Strength and muscle
3-5 g daily (continuous)Strong
Loading phase (optional)
20 g/day for 5-7 days, then 3-5 g/dayStrong
Cognitive support
5 g dailyModerate
Older adults
5 g daily with resistance trainingStrong

Upper limit: 5 g/day for maintenance; 20 g/day for loading (5-7 days only)

Timing & Absorption

Timing is flexible — consistency matters more than timing. Post-workout with carbs/protein may slightly enhance uptake

Can be taken with or without food.

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References

  1. ReviewKreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. DOI PubMed
  2. ReviewRawson ES, Volek JS (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research. DOI PubMed
  3. Naeini EK, Eskandari M, Mortazavi M, Gholaminejad A, et al. (2025). Effect of creatine supplementation on kidney function: a systematic review and meta-analysis.. BMC nephrology. DOI PubMed
  4. Meta-analysisZhang H, Lan T, Yan X, Gu H, et al. (2025). Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review.. PeerJ. DOI PubMed
  5. Meta-analysisDesai I, Wewege MA, Jones MD, Clifford BK, et al. (2024). The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.. Journal of strength and conditioning research. DOI PubMed
  6. Wang Z, Qiu B, Li R, Han Y, et al. (2024). Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.. Nutrients. DOI PubMed
  7. Meta-analysisPashayee-Khamene F, Heidari Z, Asbaghi O, Ashtary-Larky D, et al. (2024). Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis.. Journal of the International Society of Sports Nutrition. DOI PubMed
Show 4 more references
  1. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.. Nutrition reviews. DOI PubMed
  2. Burke R, Piñero A, Coleman M, Mohan A, et al. (2023). The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis.. Nutrients. DOI PubMed
  3. Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, Stajer V, et al. (2023). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis.. Sports medicine (Auckland, N.Z.). DOI PubMed
  4. Candow DG, Prokopidis K, Forbes SC, Rusterholz F, et al. (2023). Resistance Exercise and Creatine Supplementation on Fat Mass in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis.. Nutrients. DOI PubMed