How much creatine should one take?
Everyone likely has their own individual creatine requirements. Someone who trains extensively and eats little meat probably needs more creatine than someone whose physical activity is moderate and whose meat consumption is high.
Utilize the benefits of creatine through correct dosage
Creatine monohydrate supplementation increases creatine levels in the body. Creatine in moderate amounts has proven benefits. Therefore, we recommend a daily intake of three to five grams of pure creatine monohydrate.
Can I take more creatine?
Regular creatine supplementation causes tissue creatine levels to reach a maximum that cannot be exceeded. However, a certain portion of the creatine pool is also converted into the breakdown product creatinine and excreted daily – a completely natural process. This portion must be replenished: through the body's own biosynthesis, through diet, and/or through supplements. If more creatine is ingested than the body needs, the excess is excreted in the urine. Therefore, it is not advisable to take unnecessarily high doses of creatine over an extended period.
Is a loading phase with creatine beneficial?
You can find articles online suggesting a higher dosage than the recommended three to five grams of creatine per day. They suggest starting with a high dose and then reducing it after a few days.
However, high-dose or loading-phase strategies are unnecessary. Studies show that after three to four weeks of daily intake of three to five grams, creatine levels in the body are just as high as after a high initial dose. While daily intake of three to five grams of creatine is considered safe, there is no comparable safety assessment for high-dose or loading-phase strategies.
