What is the optimal creatine dosage?

The optimal creatine dosage varies depending on individual goals and body weight, but some common recommendations include:

1. Three to Five Grams Daily: This is a maintenance dose that can be effective for most people, particularly when combined with resistance exercise. It has been shown repeatedly to be safe and effective at saturating muscle creatine stores 1.

2. Loading Phase: A higher intake of 20 grams per day for five to seven days, followed by a maintenance dose of two to five grams daily. This approach is popular among athletes needing a rapid boost in creatine levels for improved performance. However, this higher intake can sometimes cause gastrointestinal distress or acute water retention 2.

3. Dose Based on Body Weight: Approximately 0.1 to 0.15 grams per kilogram of body weight. For someone weighing 70 kg, this would be around 7 to 10 grams per day, divided throughout the day. This strategy considers individual differences in body size 2.

For the general population, including for muscle and brain health benefits, a steady dose of three to five grams per day is commonly recommended without needing a loading phase 2. This dose is manageable, generally well-tolerated, and can be consumed continuously over time.