The typical recommended daily dosage of creatine is around 3 to 5 grams per day for maintaining muscle creatine levels. This amount is effective and safe for most people, including athletes and elderly individuals. There are two common supplementation approaches:

• Loading phase: Taking about 20 grams per day divided into 4-5 smaller doses (around 5 grams each) for 4 to 7 days to rapidly increase muscle creatine stores.
• Maintenance phase: After loading, taking 3 to 5 grams per day to maintain elevated creatine levels in muscles.

Alternatively, some prefer to skip the loading phase and consistently take 3 grams daily, which gradually saturates muscle creatine stores over about 28 days. Creatine is generally safe with no significant side effects reported for daily doses up to 25 grams short-term, or 3–5 grams daily for extended periods. Some mild bloating may occur, especially during loading. Taking creatine with carbohydrates can enhance uptake into muscles. Dividing the dose into smaller portions during loading can reduce any digestive discomfort. In summary, a daily intake of 3 to 5 grams is the widely accepted amount to take after any optional loading phase. For sustained benefits, take it daily even on non-training days.