How Much Creatine Should You Take Per Day?

Man lifting weights at gym

Creatine is a naturally occurring compound in the body made up of amino acids that help to increase energy and muscle mass. It’s popular among gym goers, athletes, and those looking to improve their physical performance and muscle growth. But how much creatine should you take per day? Let’s explore what the research has to say about creatine monohydrate intake so you can make an informed decision about whether this supplement is right for you.

How Much Should You Take?

The daily recommended maintenance dose for creatine monohydrate ranges from 3 to 5 grams of creatine each day. By bodyweight, the general rule of thumb is about 14 mg of creatine per pound each day to hit the recommended dose and see the benefits of creatine.

Creatine Loading Phase 

You don’t necessarily need to reach the maintenance dose for your creatine intake, however—it depends on what your goals are and how much exercise you do each day. If you’re looking to increase your strength and build muscle, then you may want to try a loading phase and up your daily intake of creatine mono by adding an extra 5-10 grams or so to your diet each day. A loading phase helps saturate your muscle cells for effective creatine levels. It can also help if you’re looking for improved performance during your workouts, increased muscle mass, or faster recovery times after strenuous exercise. Don't forget that hydration plays an important role too; aim for around 2 liters (68 ounces) of water each day while taking creatine supplements.

Can You Take Too Much Creatine?

While there are no long-term adverse side effects linked to taking too much creatine, it’s still important to keep an eye on how much you’re ingesting each day. Some people have reported experiencing diarrhea, stomach pains, nausea, and weight gain when they take more than 20 grams of creatine per day over extended periods of time. It's also important to talk with your doctor before adding any new supplements into your routine, and to only take supplements from reputable brands with plenty of customer reviews to make sure they're safe and effective.


Creatine monohydrate can be a great way to increase strength and improve performance during workouts; however, it's important not to go overboard when taking this supplement as excessive amounts can lead to adverse side effects like nausea and bloating. The recommended daily dose is 3-5 grams of creatine each day depending on your body weight, individual goal, and workout routine. Ultimately, it's best not to exceed 20 grams of creatine daily without consulting a healthcare professional first! Now that you know how much creatine monohydrate you should be taking each day, let us tell you about our favorite creatine - creatine gummies! Packing the creatine into a gummy bear balanced with incredible taste and convenience.