How Much Creatine Should You Really Be Taking?

The body produces creatine at around 1g/day and stores it as phosphocreatine primarily in the muscles. The brain separately takes creatine from the blood and stores minor amounts for itself. Therefore, a daily intake of creatine from food is also required to maintain these vital levels, as the brain needs a consistent blood supply of creatine to replenish its stores. Supplementation may assist in saturating levels throughout the body and brain. 

Currently, a standard creatine protocol is to take ~3-5g of creatine monohydrate per day alongside carbohydrates (e.g., with a fruit or a starch) and drink plenty of water. The research also indicates a strong need for strength training (muscle overload) in order to benefit from creatine supplementation in healthy individuals. But a few small studies have shown that individuals may still benefit even without strength training.

Different dosages may serve a variety of goals, with benefits that appear to build cumulatively at higher intakes. Most research focuses on athletes and their needs related to creatine saturation during physical activity. Full muscle saturation occurs around 30 days after consistent daily doses of 2-3g. But what happens after that?

2-3g/day May Maintain Muscle Mass

Research indicates that 2-3g of creatine per day is sufficient to maintain muscle creatine levels once stores are saturated. Supplementation raises levels beyond baseline for performance or specific health benefits. Studies show this is the lowest dose to gain benefits beyond basic physiological function.

4-5g/day May Assist with Stressors on the Body & Brain

At 5g/day, studies show you may have a small increase in brain creatine content, as well as assist in high-volume muscular training and recovery. Concentration and fatigue may also be reduced at these levels. 

However, if you have a stressful life (sleep deprivation/jetlag), cognitive issues, play contact sports (can traumatize the brain), or bone issues, this can use up this small buffer of excess creatine. 

10g/day May Cover Adverse Events Overall (1)

If you have a stressful life, sleep issues, or other cognitive strains, a higher dose of 10g may cover your required needs as the stress occurs. The research does not show negatives from taking this high a dose, and any excess will likely be converted to creatinine and excreted. By taking smaller doses, you’re covering your bases, but this amount may ensure you have an excess to utilize throughout your week.

From bone health to muscle loss, the aging process can be stressful on the body; therefore, this dose of creatine may be beneficial to older adults. Studies have shown promise in those with muscle loss or cognitive issues (e.g., Alzheimer’s). 

20+g/day May Saturate the Brain and Support Memory / Sleep (1/2)

Studies examining high-stress situations, such as sleep deprivation or Alzheimer's disease, have found that large doses of creatine may improve focus and mental performance. A 2-week course of 20g/day resulted in cognitive saturation, leading to improved memory and reduced mental fatigue. This was a single study, whereas others have found no improvement in cognition among older adults at varying doses of creatine. It is theorized that, for creatine to cross the blood-brain barrier, the muscles must first be saturated, requiring very high doses.

In situations such as injury rehabilitation, a high dose for a short period of time may assist the healing process. But again, the research is mixed and limited.

However, for some individuals, 20g/day can lead to high water retention and, therefore, weight gain, which may deter some people. If you’re a healthy individual, lower doses may still help you reach your goals without the water weight.

Single High Doses May Assist Stressful Events

A way to get the best of both worlds may be to consume 5-10g/daily and then, prior to stressful events, use a single dose of 20-25g (0.35g/kg of bw) of creatine the night before to offset stress and improve the next day’s memory and cognition levels.

The theory, based on limited research, is that the more creatine the better, especially in individuals with high stress occurrences (such as athletes, older adults, those with cognitive health or bone issues, etc). Therefore, speak with your Client Advocate about which dose is best for you and your current needs. Watch for gastrointestinal discomfort, and talk with your doctor before starting any new supplement.