How long should I take creatine?
Long-term use - creatine in low doses
We recommend taking creatine continuously. The recommended daily dose is between 3 and 5 grams. Continuous creatine intake – on training days as well as rest days – promotes performance and muscle growth. Long-term supplementation with creatine monohydrate has demonstrably positive effects on the body and has been assessed as safe at the recommended daily dose.
Charging phase not recommended
There are many articles online that advise against continuous creatine use and instead recommend a so-called loading phase, in which you start with a higher dose and reduce it after five to seven days. However, loading phase strategies are unnecessary. Studies show that after three to four weeks of daily intake of three to five grams, the creatine level in the body is just as high as after a high initial dose. Furthermore, continuous intake with a daily dose of 3 to 5 grams is considered safe.
Recommended creatine intake
Creatine monohydrate supplementation increases the body's creatine stores. Creatine in moderate amounts has proven positive effects. We recommend a creatine intake of 3 to 5 g per day. At this amount, creatine has been assessed as safe by the European Food Safety Authority (3 g) and by a panel of experts in the USA (5 g). The most common form of creatine is creatine monohydrate, which can be taken according to your personal preference as a powder, chewable tablet, in capsules, etc. As with any dietary supplement, purity is particularly important with creatine. Therefore, only use creatine from reputable sources of known origin.
