How much creatine should I take?
The International Society of Sports Nutrition (ISSN) position stand on creatine (Kreider et al., 2017) describes two ways to fill your muscles with creatine monohydrate:
- Loading: about 0.3 g per kg of body weight a day — roughly 20 g for most people — split into four doses, for 5–7 days. Then 3–5 g a day to stay topped up.
- No loading: 3–5 g a day from the start. Your muscles reach the same level in about 3–4 weeks.
Loading dose = 0.3 g × body weight (kg) per day, for 5–7 days
Maintenance = 3–5 g per day
Larger athletes in hard training may need 5–10 g a day to keep their stores full. Some studies use 0.03 g per kg per day for maintenance, which the calculator also shows.
Tips for taking creatine
- Choose creatine monohydrate: it is the form with by far the most research behind it.
- Take it every day, including rest days. Timing matters much less than consistency.
- Splitting the loading dose into smaller servings is easier on the stomach.
- Taking it with a meal containing carbohydrate and protein may improve retention.
Is creatine safe?
Creatine monohydrate is one of the most studied sports supplements there is. The ISSN position stand (Kreider et al., 2017) concludes that doses in the range above are well tolerated by healthy adults in trials lasting up to several years, and that the common fear of kidney damage is not supported in people with normal kidney function. Two things worth knowing: creatine pulls water into muscle, so the scale often rises 1–2 kg in the first week, and large single doses can upset the stomach, which is why the loading dose is split.
That evidence covers healthy adults, and it is not a substitute for advice about you. Talk to a doctor or pharmacist before taking creatine if you:
- have kidney disease or reduced kidney function, or a single kidney;
- have liver disease, diabetes or high blood pressure;
- are pregnant or breastfeeding;
- are under 18 — the research in children and teenagers is limited;
- take prescription medication, especially anything affecting the kidneys.
Supplements are not regulated like medicines in most countries, so choose a product that carries independent third-party testing, and keep creatine separate from any medication your doctor has prescribed. Stop and seek advice if you get persistent stomach pain, swelling or a change in how much you urinate.
This page reports general dosing ranges from published research, not a prescription. See the medical disclaimer.
Frequently asked questions
Do I need a creatine loading phase?
No. Loading fills your muscles in about a week; taking 3–5 g a day without loading gets you to the same place in about 3–4 weeks. Loading is only useful if you want the effect sooner.
When should I take creatine?
Timing matters much less than taking it every day. Taking it with a meal that contains carbohydrate and protein may help your muscles retain a little more.
Is creatine safe?
Creatine monohydrate is one of the most studied supplements, and the ISSN found no clinically significant side effects in healthy people at recommended doses, including studies of up to several years. Expect some weight gain early on, largely water stored in muscle. If you have kidney disease or take medication that affects your kidneys, talk to a doctor first.
Sources
The formula on this page comes from the published work below. We check the numbers against the worked examples in these sources with automated tests, and re-read the page against them when we review it.
- 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. pubmed.ncbi.nlm.nih.gov/28615996/
- Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232–237. pubmed.ncbi.nlm.nih.gov/8828669/
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Formula and copy last reviewed 12 October 2026.