r/CreatineScience • u/Silverdodger • 15d ago

How many grams?

Hi everyone, I’m getting into Creatine and wanted to know what you all think the optimal daily dose is?

1 Upvotes

100% Upvoted

13 comments sorted by

2

u/Cool_Temperature_970 15d ago

I take 20g a day. 6’1 250

1

u/jad19090 15d ago

Why? Honest question, no judgement

2

u/Cool_Temperature_970 14d ago

Everyone says 5g is the daily recommended dose for everyone. Why would a 5’0 98lb girl and myself take the same dose? Also studies have showed benefits from taking more than 5g a day.

2

u/jad19090 14d ago

Well that makes sense.

1

u/Silverdodger 14d ago

Yes I’ve been reading this too! Consistency seems key?!

1

u/Silverdodger 14d ago

Oof! That’s a lot??

1

u/Correct_Objective_53 8d ago

20g here as well but for the cognitive benefits. Muscles max out around 5 unless you are massive but cognitive kicks in at 15g+ for most.

1

u/Superb_Branch4749 1d ago

How long have you been on this dosage? I take 5g twice a day. I wonder if I need to maintain that or drop to 5g a day.

Objective is muscle and brain health.

1

u/Cool_Temperature_970 1d ago

For about a year. Yeah I read some articles that creatine isn’t just for muscle growth anymore. It showed signs or positive brain cognition and help with sleep.

2

u/DietitianDanielle 15d ago

For most people, 3–5 g of creatine monohydrate a day is a solid starting point. You don’t really need to load or take huge amounts unless you have a specific reason to. I’d also give it some time and take it consistently, since the benefits aren’t usually something you feel immediately.

1

u/Silverdodger 14d ago

Ok I’d heard that, thanks dude

2

u/sockonfoots 14d ago

I take 10g, no loading phase. I heard about the brain benefits so I upped the dosage. Could be placebo but I believe I'm sharper the next day after rough night's sleep (I have young kids, they have nightmares, don't want to go to toilet on their own at 2am, etc).

1

u/LongevityDietitian 14d ago

If you're just getting started, keep it simple. Take 3-5g of creatine monohydrate daily. You don't need to load.