How much creatine should you take?
A commonly studied loading protocol uses approximately 0.3 g/kg/day for 5–7 days, divided into several servings. After that, a typical maintenance dose is 3–5 g/day. Loading is optional: taking the maintenance dose from day one reaches a similar endpoint more slowly.
Loading or no loading?
| Approach | Typical timeline |
|---|---|
| Loading, then maintenance | About 5–7 days to faster saturation |
| Maintenance from day one | Roughly 3–4 weeks |
Safety limits
Creatine monohydrate is well studied in healthy people, but individual circumstances matter. Speak with a qualified clinician before supplementing if you have kidney disease, are pregnant or breastfeeding, take medication, or have been told to restrict fluids or protein.
Looking for water intake instead?
This tool estimates creatine dose in grams. For a separate hydration estimate based on body weight, exercise and heat, use the creatine water intake calculator. A creatine dose does not translate into a fixed extra amount of water.
Sources
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition, 2017.
- Antonio J et al. Common questions and misconceptions about creatine supplementation. JISSN, 2021.
Reviewed: August 16, 2026. See our methodology and correction policy.