Creatine is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
Doses used in studies
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
Strong evidenceStrong: meta-analyses of randomised trials or a large trial, with results that agree.Based on 1 meta-analysis, 2 reviews or position papers.How grades work
Muscle strength and high-intensity training (daily dose)
3-5 g a day
ISSN position stand: 3 to 5 g a day fills muscle stores over a few weeks. An optional loading phase (about 0.3 g per kg body weight a day for 5 to 7 days) fills them faster. Studies up to 30 g a day for 5 years found it safe in healthy people. A 2021 expert review of common questions gives the same daily range, or about 0.1 g per kg. A meta-analysis of 15 studies (497 people, 4 to 20 g a day, 5 days to over 2 years) found no kidney harm in healthy people.
Strong evidenceStrong: meta-analyses of randomised trials or a large trial, with results that agree.Based on 1 review or position paper, 1 study.How grades work
Loading phase (first week only)
20 g a day, for a few days only
About 20 g a day, split into 4 doses of 5 g, for 5 to 7 days, then 3 to 5 g a day. It fills muscle stores in about a week instead of about 4. In 31 men, 20 g a day for 6 days and 3 g a day for 28 days ended at the same muscle creatine level, so loading is optional.
Strong evidenceStrong: meta-analyses of randomised trials or a large trial, with results that agree.Based on 2 reviews or position papers.How grades work
Daily dose by body weight
0.03-0.10 g per kg of body weight a day
Most studies used a maintenance dose of 2 to 5 g a day, which the NSCA gives as about 0.03 g per kg of body weight. A 2021 expert review gives about 0.1 g per kg a day as the higher option, the same as 3 to 5 g for most people.
Strong evidenceStrong: meta-analyses of randomised trials or a large trial, with results that agree.Based on 2 reviews or position papers.How grades work
Loading phase by body weight (first week only)
0.30 g per kg of body weight a day, for a few days only
About 0.3 g per kg of body weight a day, split into 4 doses, for 5 to 7 days, then the daily dose. For a 70 kg person this is about 20 g a day.
Moderate evidenceModerate: smaller trials, mixed results or official guidance.Based on 1 meta-analysis.How grades work
Older adults doing strength training
3-5 g a day
Meta-analysis of 22 trials (721 people, average age 57 to 70) training 2 to 3 days a week for 7 to 52 weeks: creatine added about 1.4 kg more lean mass than training alone, and a small extra gain in chest press and leg press strength. Several trials started with a loading week of 20 g a day.
Weak evidenceWeak: one small trial, pilot data or results that conflict.Based on 2 meta-analyses. 1 finding disagrees.How grades work
Memory and thinking (short-term studies)
5-20 g a day
Review of 6 small trials (281 people) using 5 to 20 g a day for days to weeks: short-term memory may improve, possibly more in older adults and vegetarians. A later meta-analysis of 8 trials found a small memory benefit overall, coming mostly from adults aged 66 to 76. The trials are small and differ a lot from each other.
Weak evidenceWeak: one small trial, pilot data or results that conflict.Based on 1 randomised trial.How grades work
Depression, added to an antidepressant
5 g a day
One trial in 52 women with depression who took escitalopram: adding 5 g creatine a day for 8 weeks improved symptom scores more than placebo, starting from week 2. More people stopped early in the creatine group (8 of 25 against 5 of 27). Only try this together with your doctor.
Why: Creatine monohydrate is used in almost all the research, is cheap and works. Micronised monohydrate just dissolves more easily.
Alternatives: Creatine HCl: an 8-week trial in 40 young adults (0.03 g per kg a day) found it worked, but gave no benefit over monohydrate. Buffered creatine (Kre-Alkalyn) was no better than monohydrate for muscle creatine, body composition or strength in a 28-day trial, and did not cause fewer side effects.
Study doses are grams of creatine monohydrate (about 88% creatine). HCl is about 78% creatine by its formula, so 1 g HCl counts as about 0.89 g monohydrate. For buffered creatine PillMath counts the label amount as monohydrate.
Food sources
Red meat and fish contain small amounts (about 1 to 2 g per 500 g).
Interactions
People with kidney disease should ask a doctor first. Creatine can raise blood creatinine, a kidney test marker, without kidney harm: tell your doctor you take it.
Safety
Early weight gain is mostly water in muscle.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.