How the creatine numbers are calculated
The daily amount follows the doses used in research: 3–5 g a day, or about 0.1 g per kg of body weight a day 2. The tool shows both so you can compare.
Some studies start with a loading phase of about 0.3 g per kg a day for 5–7 days, followed by 3–5 g a day to keep muscle stores up. Loading raises stores fastest; 3–5 g a day also raises them, over roughly 3–4 weeks 1. The tool shows loading as an option, not a requirement.
In the EU, the authorised claims for creatine are tied to a daily intake of 3 g: it increases physical performance in successive bursts of short-term, high intensity exercise, in adults who do high intensity exercise 3; and for adults over 55 doing resistance training, daily creatine consumption can enhance the effect of resistance training on muscle strength 4.
How to read your result
The numbers describe what studies used, not a prescription, and they refer to creatine monohydrate, the form used in the dosing research 1. At the doses studied it was well tolerated in healthy people 2.
If you have kidney disease, are pregnant or breastfeeding, or take regular medication, talk to your doctor before starting. Our article Creatine for Women and Healthy Aging goes deeper.
| Body weight | 0.1 g/kg | 3–5 g |
|---|---|---|
| 50 kg | ≈ 5 g | 3–5 g |
| 60 kg | ≈ 6 g | 3–5 g |
| 70 kg | ≈ 7 g | 3–5 g |
| 80 kg | ≈ 8 g | 3–5 g |
| 90 kg | ≈ 9 g | 3–5 g |
| 100 kg | ≈ 10 g | 3–5 g |
| 110 kg | ≈ 11 g | 3–5 g |
Questions people ask
Should I take creatine every day?
Studies use daily intake, because the goal is to keep muscle stores topped up; at 3–5 g a day, stores rise over roughly 3–4 weeks without loading 1. The EU claims are also tied to a daily intake of 3 g 34.
Do I need a loading phase?
No. Loading at about 0.3 g/kg a day for 5–7 days raises muscle stores fastest, but 3–5 g a day gets there too, just more slowly 1.
Is creatine safe?
The ISSN position stand found no convincing evidence of kidney harm in healthy people at the doses studied 1, and a later review describes creatine as well tolerated at 3–5 g a day or 0.1 g/kg a day 2. People with kidney disease, and anyone pregnant or on medication, should ask their doctor first.
Sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13.
- Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health. Official Journal of the European Union. 2012;L 136:1–40.
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim made on foods other than those referring to the reduction of disease risk and to children's development and health, and amending Regulation (EU) No 432/2012. Official Journal of the European Union. 2017;L 97:24–26.