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.
Why the result is a range: evidence supports a practical maintenance range, not a uniquely correct dose to the decimal point.
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.
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.