Creatine is a chemical naturally found in your body. It’s also a popular sports supplement that has been widely researched.
Creatine is most commonly used to increase muscle mass and strength. However, it may also be beneficial for general health as well as certain health conditions, including diabetes, osteoporosis, and memory loss.
This article covers how much creatine you should take per day as well as how creatine works, dosage and timing, creatine benefits, and safety considerations.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription drugs. This means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
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How Much Creatine Should I Take Per Day?
Supplement use should be individualized and vetted by a healthcare professional, such as an RD or RDN, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Due to extensive research, general guidelines on how much creatine you should take per day are available.
Your creatine needs may depend on factors like your age, gender, body size, and goals. You may also need more creatine if you have a deficiency.
Researchers believe that a normal diet may not provide enough creatine for those looking to increase their muscle mass and strength. Therefore, supplementation may be necessary.
Typically, creatine is initially used in a onetime loading dose of 20–25 grams (g) of creatine per day for five to seven days. This loading phase is then followed by a maintenance dose of 3–5 g per day.
Maintenance phase dosing may vary, as larger athletes may need up to 5–10 g of creatine per day during this phase.
Some research also indicates that using creatine at a dose of 2–3 g per day for 30 days may help increase muscle stores.
The majority of studies on creatine have been performed on males. However, creatine is also believed to be beneficial for females.
Research shows that a creatine loading phase in females produces similar results as it does in males. A more gradual dosing approach may also be beneficial for females.
Dosing appears to be similar for both older adults and younger adults. According to one review, older adults also benefit from a loading phase and maintenance phase when using creatine.
A few studies have also shown that creatine supplements may be beneficial for young athletes. Although research is limited in this area, some studies have found success with a loading phase of about 20 g per day of creatine followed by a maintenance dose of about 5 g per day in adolescent athletes.
For personalized dosing recommendations, talk with a qualified healthcare provider.
What Is Creatine and How Does It Work?
Creatine is a chemical that is produced in your body to help make energy.
Your body makes creatine from three amino acids: arginine, glycine, and methionine. Creatine’s main job is to provide energy to tissues and organs that need it, such as the muscles and the brain. Around 95% of your body’s creatine is stored in the muscles.
Your body makes about half of the creatine you need each day. To maintain adequate creatine stores, you need to obtain it from foods like meat and fish. Dietary supplements may also help you meet your creatine needs.
In your muscles, creatine can be converted to phosphocreatine. During exercise, phosphocreatine is broken down and used to generate adenosine triphosphate (ATP), your body’s main energy source. This process is especially helpful during high-intensity exercise.
Creatine also provides energy to your brain. Research continues to be conducted on whether creatine supplementation improves mental capacity.
Types of Creatine
Several types of creatine are used in dietary supplements.
Creatine monohydrate is the most researched type of creatine. It is also believed to be the most effective type of creatine for athletes. This may be due to its high bioavailability (a measure of how much of a substance is absorbed and utilized in the body).
Many other types of creatine are available. These include:
- Creatine citrate
- Creatine maleate
- Creatine pyruvate
- Creatine orotate
- Creatine hydrochloride (HCL)
- Creatine ethyl ester (CEE)
- Creatyl-l-leucine
- Creatinol-o-phosphate (COP)
- Buffered creatine
Unfortunately, research on these other types of creatine is lacking overall.
In addition, one review pointed out that some manufacturers of these other types of creatine use research and data on creatine monohydrate to make claims regarding the effectiveness of their product.
Some brands of creatine supplements claim that their form of creatine is absorbed better than creatine monohydrate.
However, according to a scientific review, studies don’t back up these claims. The review suggests that compared to creatine monohydrate, other types of creatine are absorbed similarly but may be less effective.
The bottom line is that creatine monohydrate has been researched much more extensively than other types of creatine. Therefore, more is known about the safety and effectiveness of creatine monohydrate.
Talk with a healthcare provider to learn more about the types of creatine.
Factors Influencing Creatine Dosage
Creatine dosage may depend on factors like age, gender, and training intensity.
Most studies on creatine so far have been performed on males. However, creatine has been proven effective for physical performance in both males and females. Additionally, research shows that creatine may be helpful for people of all ages, ranging from children to older adults.
Research also shows that creatine supplementation may benefit those performing high-intensity or resistance exercises the most.
For muscle gains, the International Society of Sports Nutrition (ISSN) recommends a loading phase of creatine at a dose of 0.3 g per kilogram (kg) of body weight four times a day for five to seven days. This is followed by a maintenance dose of 3–5 g of creatine, which is recommended. Athletes with larger bodies may require as much as 10 g per day.
Research shows that athletes of all abilities may benefit from dosing creatine as recommended by the ISSN. Studies have found that athletes from novice to elite have seen short- and long-term benefits from a loading phase of more than two days followed by a maintenance dose of creatine. Benefits are primarily seen in athletes who are actively training.
Interestingly, there is little evidence to support the use of creatine for endurance (aerobic exercise). This is thought to be because the body doesn’t rely on creatine for energy during exercises that last longer than a few minutes.
A healthcare provider can help you find an appropriate creatine dose personalized to your needs if necessary.
What Is the Best Time to Take Creatine?
When you take creatine, it may be just as important as how much you take.
Study results are mixed on whether it’s best to supplement with creatine before, during, or after a workout.
According to one review, research seems to suggest that after exercise is the best time to take creatine. However, researchers believe that stronger evidence is needed before it’s recommended that creatine be used post-exercise.
Some studies show that using creatine after exercise may have a greater influence on body composition and strength gains than using creatine before a workout. However, these results may be more likely in trained athletes than in untrained adults.
Additional studies have found similar benefits of using creatine either before or after exercise. There is also some evidence from small studies that suggest using creatine during resistance training may increase muscle strength and endurance.
Although more research is needed on timing, the ISSN does agree that taking creatine with carbohydrates or carbohydrates and protein may increase the amount of creatine your body absorbs.
Benefits of Creatine Supplementation
Creatine has mainly been studied for its use in exercise and strength, but it may provide additional health benefits.
In addition to the many studies on creatine as a performance enhancer, studies have been conducted on its potential therapeutic uses.
Proven benefits of creatine supplementation include:
- Improved physical performance
- Decreased protein breakdown
- Increased muscle mass
- Enhanced postexercise recovery
Research continues on creatine’s other potential uses, and some studies show that it may provide additional health benefits. These include:
More research is needed on whether creatine has additional health benefits. Until then, talk with a healthcare provider if you’re interested in using creatine for a health condition.
Safety Considerations and Side Effects
Creatine supplementation is generally considered safe, but some people may experience side effects.
The majority of safety studies have been performed on creatine monohydrate. As such, the FDA considers it “GRAS” (generally recognized as safe). This means that it is safe when used as directed.
Due to its safety profile, the National Collegiate Athletic Association (NCAA) and the International Olympic Committee (IOC) allow creatine.
Side effects are uncommon but possible when using creatine and include:
Some early reports of creatine use causing water retention have been debunked. Several studies show no increases in water retention caused by creatine supplementation.
Additional claims that creatine supplementation damages the kidneys or causes hair loss are also unsubstantiated. There is no solid evidence that using recommended dosages of creatine leads to kidney damage or hair loss.
The best way to avoid potential side effects when using creatine is to use it only as directed and never take more than you should.
How Much Is Too Much Creatine?
You may be more likely to experience side effects or adverse events if you take too much creatine.
Creatine is considered safe to use in daily doses as high as 20 g for up to one week and up to 10 g for up to 16 weeks.
Taking more than this may increase the risk of side effects.
Claims that using high doses of creatine causes kidney damage are not well-supported by scientific evidence.
Fortunately, excess creatine your body doesn’t need is converted to creatinine and then excreted through your urine. This means that your body does a good job of removing any extra creatine you may take.
Play it safe and only use creatine supplements as directed.
Using Creatine With Other Supplements or Medications
Like other supplements, creatine may interact with certain medications or other supplements.
There isn’t strong evidence that creatine supplements interact negatively with medications.
There is some concern that creatine may interact with nonsteroidal anti-inflammatory drugs (NSAIDs), such as Advil or Motrin (ibuprofen) and Aleve (naproxen), and other medications that affect the kidneys. However, this potential interaction is not well-documented in the literature.
Creatine may also interact with caffeine supplements, commonly used to aid physical performance.
According to one systematic review, chronic use of creatine and caffeine together may cause creatine to work less effectively. This potential interaction may be due to gastrointestinal (stomach) distress.
Interestingly, though, the same review pointed out that research has also shown that creatine and caffeine supplementation may enhance both supplements’ effects.
More research is needed on these and other potential interactions. If you take any medications or supplements, talk with a healthcare provider to learn if creatine is safe for you.
Monitoring Creatine Intake
You may want to know whether it’s making a difference in your physical performance when taking creatine.
One of the best things you can do when using creatine (or any supplement) is work with a qualified healthcare provider, like a registered dietitian. An RD can help you figure out how much creatine to take and how to tell if it’s working.
There may be different ways to tell if creatine supplements are working.
Research shows that creatine supplementation may increase strength, muscle mass, and a stronger capacity to exercise for longer periods. Simply put, you may notice that your physical performance is improved in various ways after using creatine.
Creatine supplements may take anywhere from one week to a few weeks to start showing effects. The time it takes for creatine to work may depend on your dosing regimen.
If your physical performance doesn’t improve after using creatine, you may need to adjust your dose. A healthcare provider or RD can help you with this.
Summary
Creatine is a natural substance in your body that is made from three amino acids.
Your body uses creatine to make energy during exercise. Creatine has been widely researched, with many studies finding that it increases anaerobic capacity, increases muscle mass, and improves physical performance.
Creatine supplements may provide additional health benefits, but more research is needed.
When dosing creatine, a loading phase followed by a maintenance phase is common. Creatine dosage may range from about 3 to 20 g per day, depending on several factors.
Creatine supplements are thought to be safe for most people to use, with few side effects or adverse events reported.
Talk with a healthcare provider to learn more about how to safely use creatine.
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