Quick answer: For most healthy adults, 3–5g of creatine monohydrate per day is enough. You can reach full muscle saturation in about 3–4 weeks at this dose, or in about a week with an optional loading phase of roughly 0.3g per kg of body weight per day, split into 4 doses, followed by 3–5g a day. Taking it every day matters more than the time of day.
Creatine monohydrate is one of the most researched sports supplements. It works by raising the amount of creatine stored in your muscles, which helps you produce energy quickly during short, hard efforts such as heavy lifts and sprints. Because the benefit comes from muscle stores built up over time, the right daily dose and consistency matter more than anything else.
The standard creatine dose
The dose used in most research and recommended by sports nutrition bodies such as the International Society of Sports Nutrition is:
- Maintenance: 3–5g per day, every day.
- Optional loading: about 0.3g per kg of body weight per day (around 20g for a 70kg adult), split into 4 equal doses, for 5–7 days, then 3–5g per day.
Larger, very muscular athletes sometimes use up to 5–10g per day for maintenance, but most gym-goers do not need more than 5g.
Creatine dose by body weight
| Body weight | Loading phase (optional, 5–7 days) | Daily dose after loading or without loading |
|---|---|---|
| 50kg | about 15g a day (4 × 3–4g) | 3g |
| 60kg | about 18g a day (4 × 4–5g) | 3–4g |
| 70kg | about 21g a day (4 × 5g) | 3–5g |
| 80kg | about 24g a day (4 × 6g) | 5g |
| 90kg | about 27g a day (4 × 6–7g) | 5g |
This is a general guide for healthy adults. Always follow the serving size on your product label.
Do you need a loading phase?
No. Loading only makes your muscles reach full creatine stores faster. Here is the difference:
- With loading: full stores in about 5–7 days. Some people get bloating or an upset stomach from the larger doses, which is why the daily amount is split into four.
- Without loading: 3–5g a day reaches the same level in about 3–4 weeks, with less chance of stomach discomfort.
If you are not in a hurry, skipping the loading phase is the simpler option. Read more in our guide to creatine for beginners.
When to take creatine
Timing is a minor detail. Take it at a time you will remember every day, including rest days. Many people add it to a post-workout shake or take it with a meal. If you want the detail, see creatine before or after a workout and taking creatine with whey protein.
How long does a pack last?
| Product | Pack | Servings (as listed) | Lasts at one serving a day |
|---|---|---|---|
| Unflavoured Micronised Creatine | 100g | 33 | about 1 month |
| Flavoured Micronised Creatine | 122g | 33 | about 1 month |
| Creatine Monohydrate | 250g | 83 | about 2.5 months |
If you do a loading phase, the first week uses roughly 100–150g, so a 100g pack will not cover loading plus a full month.
What happens if you miss a day?
Nothing dramatic. Muscle creatine stores fall slowly, so simply take your normal dose the next day. Do not double up.
Common side effects and how to avoid them
- Weight gain of 1–2kg in the first weeks: mostly extra water stored inside muscle, not fat.
- Bloating or loose stools: usually from large single doses. Split the dose or skip loading.
- Cramping myths: research has not shown that creatine causes cramps or dehydration in healthy people, but drink enough water through the day.
Creatine can raise the creatinine value in a blood test without meaning your kidneys are damaged. Tell your doctor you take creatine before any kidney function test. Read more in is creatine safe?
Who should check with a doctor first
Speak to your doctor before taking creatine if you have kidney disease, diabetes, are pregnant or breastfeeding, are under 18 or take regular medication.
Choose your creatine
Compare every format in the creatine monohydrate collection, or see the finer-milled options in micronised creatine.
Frequently asked questions
Is 5g of creatine a day enough?
Yes. For most adults, 3–5g a day taken consistently is enough to reach and keep full muscle creatine stores.
Is 10g of creatine a day too much?
It is more than most people need. Very large, muscular athletes sometimes use 5–10g, but extra creatine beyond full saturation is simply excreted.
Should I take creatine on rest days?
Yes. Take your normal dose every day so muscle stores stay full.
How long until creatine works?
About 1 week with a loading phase, or 3–4 weeks at 3–5g a day without loading.
This article is for general information and is not medical advice. Follow the directions on your product label.
