From the Research
The safe daily dose of creatine is 3-5 grams per day for maintenance, with an optional loading phase of 20 grams per day for 5-7 days, as this dosage has been consistently shown to be safe and effective in improving muscle mass, performance, and recovery 1, 2. When considering creatine supplementation, it is essential to distinguish between creatine and creatinine, as creatinine is a waste product produced by the muscles and filtered out by the kidneys. The recommended dosage of 3-5 grams per day is based on evidence from numerous studies, including a 2021 review published in the Journal of the International Society of Sports Nutrition, which found that creatine supplementation is relatively well tolerated, especially at recommended dosages 1. Additionally, a 2021 update on creatine supplementation published in Current Sports Medicine Reports found that short- and long-term supplementation is safe and well tolerated in healthy individuals and in a number of patient populations 2. Some key points to consider when taking creatine supplements include:
- Staying hydrated is important while taking creatine
- If you have kidney problems, you should consult with a healthcare provider before taking creatine supplements, as your body may have difficulty processing additional creatine 3, 4, 5
- Creatine monohydrate is the most researched and recommended form of creatine
- Creatine supplementation can improve strength, power output, and muscle mass when combined with resistance training 1, 2