Creatine dosing
Sources:
advises that creatine dosage should generally be adjusted based on an individual's body weight. For individuals weighing between approximately 185 to 250 pounds, a daily intake of 10 to 15 grams of creatine is recommended. Those weighing less might find 5 grams sufficient, although dosages can vary, and some even take as little as 3 grams per day. Importantly, individual tolerance to creatine, particularly regarding potential gastric distress, should also be considered when determining the right amount to consume 1.
Dr. echoes that creatine monohydrate is widely recommended due to substantial supporting evidence. He suggests dosages between 3 to 6 grams per day for most, scaling the dosage based on physical size, and explicitly states that the timing of ingestion is not crucial 2.
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