How much creatine should you take?
ISSN-backed dosing by body weight
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
No. Loading (0.3g/kg/day for 5-7 days) saturates stores faster, but maintenance dosing (3-5g/day) reaches the same saturation in 3-4 weeks. Loading is optional.
Yes. Creatine monohydrate is one of the most studied supplements. The ISSN position stand (2017) confirms it is safe for healthy adults with no evidence of kidney damage in healthy individuals.
Timing doesn't matter much. Consistency is more important. Some evidence suggests post-workout may be slightly better for absorption.
Drink an extra 500-1000 mL of water per day during supplementation. Creatine draws water into muscle cells, so adequate hydration is important.
Sources
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18. Link
Methodology
Loading dose: 0.3 g/kg/day for 5-7 days, split into 4 doses (ISSN). Maintenance: 3-5 g/day or 0.03 g/kg/day. Strength athletes may benefit from 0.04 g/kg/day. Creatine monohydrate is approximately 5g per level teaspoon.
Creatine monohydrate dosing: Loading phase is 0.3 g/kg/day for 5-7 days (optional). Maintenance is 3-5 g/day or 0.03 g/kg/day. No loading needed if willing to wait 3-4 weeks for saturation. 1 level teaspoon = approximately 5g. ISSN confirms creatine is safe and effective for healthy adults.
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