How much creatine is optimal in a loading phase at 210 lbs?

During the creatine loading phase, Dr. Andrew Huberman and his guest Dr. Andy Galpin suggest that a range of 3 to 7 grams per day is optimal for gradually achieving saturation of creatine stores in the body. This process doesn't require a more aggressive loading phase unless there's a specific need to enhance creatine storage very quickly, such as in certain military or athletic timelines. They highlight that the key to creatine supplementation is its cumulative effect over time rather than immediate effects, promoting lasting improvements in both mental and physical health 1.