Verdict
Leaning for
3 to 5 g of creatine monohydrate a day is the dose for general health and performance.
6 sources: 3 positive, 3 partly
By Arun AgrahriLast reviewed 3 timecoded sources
Short answer
3-5g of creatine monohydrate daily for general health and performance. Up to 10g/day comes up for extra cognitive benefit during high-stress periods. No loading phase is needed for long-term use.
Creatine is worth taking.
The verdict on Creatine overall. 11 sources: 8 positive, 2 partly, 1 neutral
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
3 to 5 g of creatine monohydrate a day is the dose for general health and performance.
6 sources: 3 positive, 3 partly.
Researchers say
3 positive, 3 partly
Dr Michael Israetel, on The Diary Of A CEO, at 1:15:44
Positive Video · Opinion
Open the tape at 1:15:44 →“so five grams per day for most people of creatine monohydrate super awesome”
Layne Norton, 3 mentions on this claim
Positive Video
on The Drive, at 10:39 · positive
“for most people I would say just take five grams a day”
on FoundMyFitness, at 3:18:45 · positive
“creatine uh five grams a day plenty for people three grams for small women probably enough”
on Huberman Lab, at 3:25:21 · partly
“If you just take 5 grams per day, it'll take two, three, four weeks. But you will get to the same place.”
Alan Aragon, on Huberman Lab, at 2:18:44
Positive Video · Opinion
Open the tape at 2:18:44 →“And I do take creatine, about five grams a day.”
Dr. Stacy Sims, 2 mentions on this claim
Partly Video
on Huberman Lab, at 1:53:57 · positive
“five grams of monohydrate per day sort of to five three to five yep”
on The Diary Of A CEO, at 1:02:05 · partly
“If we're looking at creatine for health and for women, the dose is 3 to 5 grams only once a day”
Louisa Nicola, on Rangan Chatterjee's channel, at 1:47:19
Partly Video · Opinion
Open the tape at 1:47:19 →“you can start minimum recommendation is five grams a day”
Andrew Huberman, on Huberman Lab, at 25:52
Partly Video · Opinion
Open the tape at 25:52 →“I take 5 to 10 grams of creatine, just creatine monohydrate powder.”
Studies show
No study counted yet.
Dr Michael Israetel, on The Diary Of A CEO, at 1:15:44 Video · positive · Opinion
“so five grams per day for most people of creatine monohydrate super awesome”
Layne Norton Video · positive · 3 mentions
on The Drive, at 10:39 · positive · Opinion
“for most people I would say just take five grams a day”
on FoundMyFitness, at 3:18:45 · positive · Opinion
“creatine uh five grams a day plenty for people three grams for small women probably enough”
on Huberman Lab, at 3:25:21 · partly · Opinion
“If you just take 5 grams per day, it'll take two, three, four weeks. But you will get to the same place.”
Alan Aragon, on Huberman Lab, at 2:18:44 Video · positive · Opinion
“And I do take creatine, about five grams a day.”
Dr. Stacy Sims Video · partly · 2 mentions
on Huberman Lab, at 1:53:57 · positive · Opinion
“five grams of monohydrate per day sort of to five three to five yep”
on The Diary Of A CEO, at 1:02:05 · partly · Opinion
“If we're looking at creatine for health and for women, the dose is 3 to 5 grams only once a day”
Louisa Nicola, on Rangan Chatterjee's channel, at 1:47:19 Video · partly · Opinion
“you can start minimum recommendation is five grams a day”
Andrew Huberman, on Huberman Lab, at 25:52 Video · partly · Opinion
“I take 5 to 10 grams of creatine, just creatine monohydrate powder.”
3 to 5 g of creatine monohydrate a day is the dose for general health and performance.
Dr Michael Israetel, on The Diary Of A CEO, at 1:15:44
Positive Video · Opinion
Open the tape at 1:15:44 →“so five grams per day for most people of creatine monohydrate super awesome”
Layne Norton, 3 mentions on this claim
Positive Video
on The Drive, at 10:39 · positive
“for most people I would say just take five grams a day”
on FoundMyFitness, at 3:18:45 · positive
“creatine uh five grams a day plenty for people three grams for small women probably enough”
on Huberman Lab, at 3:25:21 · partly
“If you just take 5 grams per day, it'll take two, three, four weeks. But you will get to the same place.”
Alan Aragon, on Huberman Lab, at 2:18:44
Positive Video · Opinion
Open the tape at 2:18:44 →“And I do take creatine, about five grams a day.”
Dr. Stacy Sims, 2 mentions on this claim
Partly Video
on Huberman Lab, at 1:53:57 · positive
“five grams of monohydrate per day sort of to five three to five yep”
on The Diary Of A CEO, at 1:02:05 · partly
“If we're looking at creatine for health and for women, the dose is 3 to 5 grams only once a day”
Louisa Nicola, on Rangan Chatterjee's channel, at 1:47:19
Partly Video · Opinion
Open the tape at 1:47:19 →“you can start minimum recommendation is five grams a day”
Andrew Huberman, on Huberman Lab, at 25:52
Partly Video · Opinion
Open the tape at 25:52 →“I take 5 to 10 grams of creatine, just creatine monohydrate powder.”
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3-5g of creatine monohydrate a day is the dose for general health and performance. Creatine dosing is one of the most settled topics in longevity supplements.
5g daily comes from decades of sports science showing it fully saturates muscle creatine stores within about 4 weeks. Andrew Huberman has discussed it across 19 separate videos and keeps landing on 5g/day. It also appears at exactly that amount in at least one daily longevity stack.
Rhonda Patrick, a guest on Peter Attia's show, says there is really no downside to a higher daily dose and describes going higher still during sleep deprivation. The suggestion on the record is 10-20g per day during acute high-stress periods like sleep deprivation or intense mental work. The higher dose targets the brain, which consumes 20% of the body's energy and gains from extra ATP-recycling capacity.
Loading phases (20g/day for 5-7 days) are unnecessary for long-term use. They speed up muscle saturation. But Layne Norton, a guest on Andrew Huberman's show, says a steady daily dose gets you to the same place within a few weeks.
It also carries a much lower risk of stomach trouble. Patrick, also on Huberman's show, puts saturation at about three to four weeks on that dose.
Body weight matters. Doses get adjusted for it, and research Darren Candow discusses on Patrick's show suggests heavier people may benefit from slightly higher doses.
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