How Much Creatine Should You Take Per Day?

If you’re not super familiar with creatine supplements or what they do, don’t fret. We’re here to discuss the benefits of creatine for both athletes and ordinary folk. We’ll also go over some dosing recommendations as well as possible side effects. We hope you find this information helpful.

What is Creatine?

Creatine is often referred to as an amino acid, but this isn't precisely accurate. Let's get geeky for a second: creatine is a compound made of three different amino acids: arginine, glycine, and methionine.

Your body produces some creatine on its own. On average, your body produces a couple of grams daily without much fuss. And a good thing it does, too. Creatine has a vital role in creating energy for our muscles.

In fact, most of the naturally occurring creatine in our bodies is found in our skeletal muscle tissue, but to truly reach your maximum potential, however, creatine supplements might be needed.

Dosing Recommendations: How Much Creatine Per Day

If you have no idea what people mean when they talk about loading and maintenance doses, don't worry. We're here to help clear up some of that confusion for you. We'll also share our recommendations for creatine daily doses, and if you're wondering about timing, you can read our guide on the best time to take creatine
 to optimise your results.

Dosing for creatine supplementation is unique compared to other supplements. Unlike other supplements where dosing remains consistent, taking creatine involves two stages. The first stage is known as the “loading phase”. The second is referred to as the "maintenance phase”. Each phase involves different dosages of creatine, for reasons we’ll go over momentarily.

Creatine Loading Phase

The first stage of creatine supplementation is often referred to as the loading phase. This stage involves taking a higher-than-average dose of creatine for the first week. The point of doing this is to saturate your body with creatine.

Higher dosages during the loading phase help rapidly increase the creatine stores in your muscles. Once the loading phase is over, you'll transition to maintenance dosing instead.

In most cases, your creatine dosage during the loading phase is likely somewhere between 20 and 25 grams per day. You can take the full dose all at once, but most people choose to split it up throughout the day into smaller amounts. For example, instead of taking a full 20 grams at once, you can take your creatine in doses of 5 grams at four intervals during the day.

Maintenance Dosing

Once the loading phase is over, the maintenance phase begins. A maintenance dosage of creatine is significantly less than your dose during the loading stage. The purpose of the maintenance phase is exactly what the name implies: to maintain the effects of creatine.

A typical daily dose of creatine during this stage can be anywhere from three to five grams. Higher dosages are also acceptable, however. In fact, higher dosages of 10 to 20 grams aren't at all unheard of. Generally, however, higher dosages are taken by full-time athletes or those with higher body weight.

For the average healthy individual, three to five grams on a daily basis should be sufficient. And since taking extra creatine isn't significantly helpful, once you've completed the creatine loading phase, the maintenance dose is all that's needed.

Best Creatine for Daily Use

Pure Creatine Monohydrate is a high-quality, one-ingredient supplement made to support strength, performance, and recovery. Backed by extensive research, creatine monohydrate helps fuel intense training, promote lean muscle gains, and improve workout output—especially during high-effort sessions. It’s a simple, effective option for anyone aiming to train harder, progress faster, and reach their fitness goals.

Why You Should Use It:

• Boosts muscle strength and supports quicker recovery
• Clinically studied to improve workout performance
• Helps promote muscle growth and steady fitness progress
• Made with pure, high-quality creatine for maximum effectiveness
• No additives, fillers, or unnecessary ingredients

Potential Benefits of Creatine

Now that we’ve covered some of the basics about creatine in general, let’s talk about how creatine supplements can help you.

Improved Athletic Performance

Creatine supplements can help boost your athletic and exercise performance. They achieve this by increasing your energy levels while also improving muscle mass. Research published in Nutrients found that creatine helps boost both endurance and recovery time. This can allow you to work harder and accomplish more during workouts and competitions. Creatine supplementation can also help reduce fatigue in the aftermath of intense exercise. Many athletes use creatine supplements to increase their overall performance.

Brain Health

A study published in Experimental Gerontology found that creatine supplements can potentially help improve short-term memory and other aspects of cognitive function. Research published in Nutrition Reviews found that older adults, in particular, can benefit from taking creatine supplements. Further studies into the benefits of creatine for brain health are still ongoing, but current research appears very promising. Currently, experts who reviewed a study published in Future Science OA believe it can help reduce the effects of stress on the brain while also boosting overall cognitive function by reducing fatigue.

Healthy Ageing

Thanks to the other benefits it can offer, creatine can also help with healthy aging. The way creatine helps boost energy levels and increase muscle mass can benefit aging adults who struggle with these issues. Creatine supplements can help keep your muscles and bones healthy as you age.

Muscle Growth and Strength

Creatine supports muscle growth and strength by helping increase overall strength, workout performance, lean muscle mass, and long-term muscle development. Because it helps you train harder, be that lifting heavier or getting more quality reps, your body adapts over time by building stronger muscle tissue and more lean mass.

Improved Recovery

Creatine can help improve recovery by reducing muscle damage, supporting better recovery between sets, and decreasing that “dead” or drained feeling after hard sessions. When you recover better, it becomes easier to train consistently and keep making progress.

Hydration Inside Muscles

Creatine draws water into muscle cells, which increases hydration inside the muscles. This hydration can make your muscles look fuller, feel more pumped, and stay better hydrated, which may also support performance and growth. The water retention people talk about is typically water stored in muscle tissue, not body fat.

Potential Side Effects of Creatine

Bloating is a commonly reported side effect of creatine, especially during the initial loading phase. This side effect is only temporary, however. Increased water retention during the loading phase might also cause an electrolyte imbalance. A well-rounded diet can often counteract this particular side effect. Some people have also reported stomach discomfort on occasion. In most cases, though, stomach issues only occur if too much creatine has been taken.

People have also reported instances of muscle cramps. These cases most likely resulted from high-intensity exercise combined with inadequate hydration. Research published in the Journal of the International Society of Sports Nutrition found that the creatine supplements were actually not a significant factor in the cramping at all.

Ultimately, as long as you keep your dosages of creatine reasonable and maintain a healthy lifestyle, you shouldn't experience any serious side effects. Overall, creatine monohydrate is one of the most extensively studied supplements and is considered safe for long-term use in healthy adults when taken at recommended doses.

Who Should Avoid Creatine Supplements?

While creatine can indeed boost exercise performance for healthy adults, there are also some people who shouldn't take creatine.

While reports of creatine supplements causing kidney failure have been soundly disproven, experts at the Mayo Clinic still recommend avoiding creatine supplements if you have pre-existing kidney disease. The primary reason for this is that kidney problems can cause swelling of your tissues. This swelling happens because kidney failure affects your body's ability to remove excess sodium. This, in turn, causes fluids to build up in your body.

It can potentially cause serious problems when coupled with the water retention that occurs during the loading phase of creatine supplementation. Too much swelling in your body is considered oedema. And while some cases of oedema go away on their own, sometimes the effect can be life-threatening. Therefore, anyone with pre-existing issues affecting kidney function should consult with their doctor before taking creatine supplements.

Factors That Might Affect Your Creatine Needs

We've already discussed the standard dosages for both the loading phase and maintenance phase. And while these doses are solid recommendations for the average person, there are some factors that might affect how much creatine you need to take.

Exercise intensity is one such factor. Creatine supplements will improve exercise performance regardless, but high-intensity exercise might necessitate higher creatine dosages. Body weight and age can also affect how effective creatine supplementation is, so you may need to adjust the dosage accordingly.

And, of course, you should always take your diet into account. We ingest some creatine naturally, just by eating foods like fish and red meat. These amounts aren't usually significant compared to those gained by taking creatine supplements, but do keep it in mind.

Frequently Asked Questions

Is Creatine Safe?

Yes, creatine is safe to use for most healthy adults. Many athletes take creatine supplements, especially those who engage in high-intensity exercise. Researchers have studied creatine extensively to assess both its benefits and risks.

Some people once believed that excessive creatine supplementation posed a risk to kidney health, but this has since been disproven. Of course, if you have any concerns about adding creatine supplements to your regimen, you should consult with a physician. A doctor can share their knowledge with you and help you decide if creatine supplements are right for you.

If you're looking for a safe and reliable creatine supplement, our creatine powder is a great choice. This creatine monohydrate powder is micronised for fast absorption and maximum effect. It's also free from artificial colours, flavours, sweeteners, and fillers. This allows you to boost your performance without needing to worry about unhealthy additives.

Will I Gain Weight From Taking Creatine?

You may experience some weight gain when you first start taking creatine supplements. But don’t panic; this is actually completely normal. When you first start taking creatine, your muscles will retain extra water. This water retention will cause your overall body weight to increase.

The effect is only temporary, however, and should go away in a few weeks. Remember: additional weight from water retention is completely different from other types of weight gain. This water weight isn't making you "fatter"; it's simply a temporary side effect.

What Cancels Out Creatine?

High doses of caffeine or alcohol can affect creatine and reduce its benefits. Alcohol and caffeine can cause dehydration, which interferes with the way creatine hydrates and helps energise your muscles. So while some caffeine is fine, you should avoid extremely high doses while taking creatine.

What Food Is Highest in Creatine?

Certain types of fish are naturally high in creatine. If you're looking to significantly boost your creatine intake, however, creatine supplements are likely a better option for you. Creatine monohydrate dietary supplements are the best way to boost your creatine levels. Creatine monohydrate powder, in particular, is the preferred choice of many athletes thanks to its ease of use. Dietary supplements of this kind are great for providing larger amounts of creatine than what's found in food.

How Can I Tell if Creatine Is Working?

You should be able to tell very easily if your creatine supplements are having the desired effect. You'll begin to experience improved strength and endurance. Your energy levels will also improve, and you should see increased muscle mass. Taking creatine can improve exercise performance and how quickly you bounce back after intense exertion.

How Many Types of Creatine Are There?

There are actually a few different types of creatine. When it comes to sports supplements, though, the best kind is creatine monohydrate. There is comparatively little known about the other types (such as creatine citrate and creatine ethyl ester). And since these types of creatine don't seem to be nearly as effective as creatine monohydrate, they are rarely used.

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Conclusion

Ultimately, taking creatine can increase your physical performance by boosting both muscle growth and muscle recovery. Just remember: take an appropriate dosage for your individual body composition and level of activity. In most cases, this will involve a larger loading dose for the first week, followed by a smaller maintenance dose afterward. But be sure to consult with a doctor or healthcare professional to determine the best dosage for you, and to discuss any potential side effects.

References:

• Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1).
• Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173.
• Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., Antonio, J., & Kreider, R. B. (2019). Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. Journal of Clinical Medicine, 8(4), 488.
• Mariotti, A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication. Future Science OA, 1(3).
• Marshall, S., Kitzan, A., Wright, J., Bocicariu, L., & Nagamatsu, L. S. (2025). Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults. Nutrition Reviews.
• Mayo Clinic. (2021, February 9). Creatine. Mayo Clinic; Mayo Clinic Staff.
• Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915.