The recommended daily creatine intake is generally 3 to 5 grams per day , taken consistently to maintain muscle creatine levels. This is considered sufficient for most people, whether athletes or casual users. There are two common approaches to creatine supplementation:

• Maintenance dose only: Simply take 3–5g daily without a loading phase, which takes longer (about 3–4 weeks) to saturate muscles.
• Loading phase (optional): Take 20-25 grams per day (divided into 4-5 doses) for 5 to 7 days to quickly saturate muscles, then follow with a maintenance dose of 3–5g daily.

The loading phase is not necessary but can result in faster benefits. Higher doses like 10 grams daily are usually unnecessary and may cause gastrointestinal discomfort. Creatine is safe at recommended doses, but people with kidney issues should consult a doctor before use.

Summary:

Dosage Phase| Dosage Amount| Duration| Notes
---|---|---|---
Loading| 20-25 grams/day (4-5 doses)| 5-7 days| Optional for faster saturation
Maintenance| 3-5 grams/day| Ongoing| Recommended for all users

Creatine is best taken consistently, daily, either post-workout with carbs or any preferred time, to support muscle creatine stores.