How does creatine dosage vary?

The dosage of creatine can vary significantly depending on the purpose and the individual's body weight. Here are the general guidelines discussed by Andrew Huberman and other experts:

1. Standard Dosage for Sports Performance:

   • Typically, for general sports performance enhancement, individuals take about 5 grams of creatine monohydrate per day. In some cases, particularly for heavier individuals (around 100 kg or 220 lbs), the dosage might go up to 10 grams per day 1.

2. Specialized Dosage for Medical Conditions:

   • In studies targeting medical issues like TBI (traumatic brain injury), substantially higher doses have been used. For instance, a dosage of 0.4 grams per kilogram of body weight daily, which could amount to as much as 40 grams per day for a 100 kg individual, was administered over six months 1.

3. Dosage Adjusted by Body Weight:

   • Dr. Andrew Huberman suggests that the creatine dosage should generally be gauged based on body weight. For an individual weighing around 185 to 250 pounds, a dosage of 10-15 grams per day is considered appropriate. In contrast, those weighing around 130 to 180 pounds might find 5 grams per day sufficient 2.

In summary, while 5 grams daily is a common recommendation for enhancing sports performance, higher or lower dosages may be beneficial depending on the individual’s weight and specific needs like medical treatment or optimization for both physical and cognitive performance.