Two ways to get there
The research on creatine monohydrate is unusually consistent: a small daily dose keeps your muscles saturated, and you don’t strictly need a loading phase to get there.
- Everyday (recommended): 3–5 g per day, every day, from the start. Your muscles reach full saturation in about four weeks — no loading needed. Simplest and easiest on the stomach.
- Loading (optional, faster): ~0.3 g/kg per day split into four doses for 5–7 days, then drop to the everyday dose. Saturates in about a week instead of four. Not necessary — just faster.
A range from the science, not a prescription
These figures come straight from the ISSN position stand, scaled to your weight — shown as a range because the research gives a range, not a single number. They’re a general, well-studied guideline, not individual medical advice. Creatine monohydrate is one of the most researched supplements there is, with a strong safety record in healthy people — but “well-studied” isn’t the same as “right for everyone.”
Source: Kreider RB et al. “ISSN position stand: safety and efficacy of creatine supplementation.” J Int Soc Sports Nutr. 2017;14:18.
FAQ
How much creatine should I take a day?
For most people, 3–5 g of creatine monohydrate daily is the maintenance dose the research supports. Scaled to body weight it’s about 0.03 g/kg. This tool shows the range for your weight.
Do I need a loading phase?
No. Loading (~20 g/day for 5–7 days) saturates your muscles faster — about a week versus four — but the end result is the same. Skip it if you prefer; a steady daily dose gets you there.
When should I take it?
Timing matters little for a saturation supplement. Daily consistency matters more than the exact time. Many take it with a meal to ease digestion.
Is creatine safe?
In healthy people, creatine monohydrate has a strong safety record across decades of study. If you have kidney disease or take kidney-affecting medication, set your dose with a doctor rather than a calculator.