A typical creatine dose is 3 to 5 grams a day, so 10 grams a day is more than needed. Check with a doctor, especially if you have kidney problems.
Typical dose
3 to 5 g a day for maintenance.
Loading
Some use 20 g a day (divided doses) for 5 to 7 days, then lower.
10 g
More than needed for maintenance. Studies show it is generally safe in healthy adults, but there is little added benefit.
Side effects
Bloating, cramps and water retention.
Kidney
Tell your doctor if you have kidney disease.
Position
The International Society of Sports Nutrition says creatine is safe and effective.
Water
Drink enough.
Dose context
The standard maintenance dose of creatine monohydrate is 3 to 5 g per day, according to the International Society of Sports Nutrition position stand (2017). A loading phase of about 20 g per day (4 doses of 5 g) for 5 to 7 days is optional and raises muscle stores faster. A 10 g daily dose is above maintenance and below typical loading levels, and studies have used it safely in healthy adults, though extra intake mostly gets excreted.
- Creatine increases phosphocreatine in muscle and improves strength and power.
- Long-term studies up to 5 years in healthy people show no harm to kidney or liver function.
- Creatine can raise serum creatinine slightly, which can confuse kidney tests.
Side effects and cautions
Possible effects are water retention (weight gain of 1 to 2 kg early), stomach upset and cramps if taken in large single doses. People with kidney disease, or taking nephrotoxic drugs, should consult a doctor first. Drink water throughout the day. Choose third-party tested products, because supplements are less regulated.
Dose context
The standard maintenance dose of creatine monohydrate is 3 to 5 g a day. A loading dose of 20 g a day for 5 to 7 days is used by some. Ten grams daily is above the usual maintenance dose but has been used in studies without major harm in healthy adults.
Side effects and cautions
Side effects include water retention and stomach upset. People with kidney disease should consult a doctor. The International Society of Sports Nutrition considers creatine safe in healthy people.
Standard dosing
Studies of creatine monohydrate commonly use 3 to 5 grams per day for maintenance, or a loading phase of 20 grams per day for 5 to 7 days. The International Society of Sports Nutrition position stand concludes that creatine is safe within these ranges for healthy people. A long term intake of 10 grams a day is above the typical need, and muscle stores saturate, so extra amounts are mostly excreted.
Safety points
Higher doses can cause stomach upset, bloating and water retention. Creatine raises serum creatinine, which can look like reduced kidney function on lab tests without true kidney damage. People with kidney disease should consult a doctor. Drink plenty of water and use tested products, as supplements are not tightly regulated by the FDA. Studies of up to 30 g daily for a few years in healthy adults showed no harm, but benefit above 5 g is unproven. Use under medical advice if you take other medications.
Based on data from the International Society of Sports Nutrition and the National Institutes of Health
