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What dosage of creatine supplement is typically used for adults?

How much creatine you take depends on your reason for taking it. Some sample guidelines are below, but always speak to your doctor before adding a new supplement to your regimen.
  • For improved athletic performance, a "loading dose" is typically used, followed by a maintenance dose of 2 grams (g) per day. Different loading regimens have been tried: 20 g per day for five days, 9 g for six days, or 3 g for 28 days. It isn't clear that any particular regimen is best.
  • To treat heart failure, take 20 g per day for five to 10 days.
  • For Parkinson's disease, take 10 g per day regularly. Another schedule that has been used is to start with 20 g per day for six days followed by 2 g a day for six months and then 4 g a day for 18 months.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.