General Dosage
3-5g creatine monohydrate daily (no loading phase required)
Maximum dose: 5g/day for long-term use; 20g/day for 5-7 days during loading phase
Creatine Dosage Guide
SC
DJP
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 3-5g creatine monohydrate daily (no loading phase required)
Timing: Post-workout with carbohydrates for optimal uptake; timing is flexible on rest days
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle and strength | 3-5g daily (optional loading: 20g/day for 5-7 days) | Strong |
| Cognitive support | 5g daily | Moderate |
| Recovery | 5g post-workout with carbohydrates | Strong |
| Older adults (sarcopenia) | 3-5g daily combined with resistance training | Strong |
Upper limit: 5g/day for long-term use; 20g/day for 5-7 days during loading phase
Timing & Absorption
Post-workout with carbohydrates for optimal uptake; timing is flexible on rest days
Can be taken with or without food.
References
- Kreider 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
- Rawson 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
- Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of 6 randomized controlled trials. Experimental Gerontology. DOI PubMed