How to know how much creatine to take? A nutritionist's guide

What is Creatine?

Creatine has been a cornerstone of athletic and wellness supplementation for over 30 years, with its first major studies dating back to the early 1990s. Today, it is one of the most widely used supplements globally, with an estimated 20% of athletes and fitness enthusiasts incorporating it into their routines [3].

Creatine is a compound found naturally in muscles and the brain, essential for quick energy production during high-intensity activities. Supplementation significantly increases phosphocreatine stores, helping to enhance performance and recovery while maintaining pH levels during exercise [2]. Creatine is also found in dietary sources like red meat and fish, making it a simple yet effective addition to active lifestyles.

The Right Dosage: What Science Says

The most commonly recommended dosage for creatine is 5 grams per day, a simple and effective amount that works well for the majority of people. For the vast majority of women, taking 5 grams of creatine per day instead of 3 grams is safe and poses no significant harm [3, 5].

Decades of research have shown that creatine is well-tolerated at doses up to 5 grams per day for long-term use in healthy individuals, regardless of gender [2, 5]. However, factors like your body composition, activity level, diet, and health status can influence how much creatine you need to achieve the best results. For example, if you’re on a vegan diet that is naturally low in creatine, supplementation can be more important [3].

Among athletes, it is popular to undergo a ‘loading phase’ to saturate their muscles with creatine quickly. This involves taking a higher dose—typically 20 grams per day for around a week. This approach allows your muscles to reach full creatine saturation faster, which can speed up the onset of performance benefits [1]. However, it can cause minor side effects like an upset stomach.

While the loading phase is effective, it’s not necessary for the average person. For most people, skipping the loading phase and starting with a standard maintenance dose of 3–5 grams per day is sufficient to achieve the same benefits over time [4].

3 Tips for Getting the Most from Your Dose

1. Stay Hydrated:
   Creatine increases water retention in muscles, so it’s important to drink plenty of fluids, adding half to one whole extra liter of water daily [2].

2. Keep it to One Scoop or Gel:
   Research indicates no additional benefits from doses beyond 5 grams per day over a long time period [3].

3. Prioritize Quality:
   Look for products with proven bioavailability and purity, like Freja’s liquid creatine gel, enriched with magnesium and vitamin D [1].

Conclusion: Balance Over Excess

Creatine supplementation is effective, safe, and backed by science. For most individuals, 3–5 grams per day is sufficient to support energy, recovery, and strength without unnecessary risks. If you’re exploring creatine for the first time, consult a healthcare provider to tailor the approach to your needs.

References

1. Gordon, A.N., et al. (2023). The Effects of Creatine Monohydrate Loading on Exercise Recovery in Active Women Throughout the Menstrual Cycle. Nutrients, 15:3567.
   
   
2. Mihic, S., et al. (2000). Acute Creatine Loading Increases Fat-Free Mass but Does Not Affect Renal Function. Med. Sci. Sports Exerc., 32(2):291-296.
   
   
3. Smith-Ryan, A.E., et al. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13:877.
   
   
4. Brenner, M., et al. (2000). The Effect of Creatine Supplementation During Resistance Training in Women. J. Strength Cond. Res., 14(2):207-213.
   
   
5. Ferguson, T.B., & Syrotuik, D.G. (2006). Effects of Creatine Monohydrate Supplementation on Body Composition and Strength Indices in Women. J. Strength Cond. Res., 20(4):939–946.
   
   
6. Dickinson, H., et al. (2014). Creatine for Women in Pregnancy for Neuroprotection of the Fetus. Cochrane Database of Systematic Reviews.