How much creatine is optimal?

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An optimal daily dose of creatine typically ranges from 3 to 5 grams for general purposes. , while discussing on the , mentioned that this standard dose is effective for most people with very low side effects 1.

However, recommended adjusting the dosage based on body weight, suggesting that individuals weighing between 185 to 250 pounds may benefit from 10 grams per day, and for those who weigh less, 5 grams or even 3 grams could be sufficient. For people weighing over 250 pounds, amounts could be increased to 10 or more grams per day 2. It's important to mention that there are different opinions and strategies for creatine dosage, but this body weight-based approach appears to be a simple and effective guideline.

Also mentioned was that for some people, creatine can cause gastric distress, so it may need to be taken with food or the dose gradually increased to find what is most tolerable for the individual 2. As for the timing of intake, it appears to be relatively flexible and can be taken at any time of day 3.

Benefits of Creatine

Andy and Darren discuss the many benefits of Creatine, including improved muscle performance and strength, as well as potential cognitive benefits such as memory and executive function. While the research on its effects on neurodegenerative diseases is mixed, there are no known downsides to taking Creatine.

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Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
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For specific cases, such as rapidly enhancing creatine stores or during certain situations like military deployment, a loading phase of higher dosages might be employed, but normally this is unnecessary 4.

Please consult with a healthcare professional before starting any new supplement regimen.