How Much Creatine Should I Take Per Day?

If you hang around the gym, you might have heard of creatine. It’s a popular supplement used by people who engage in regular physical activity, like sports, resistance training, and other types of exercise.

While creatine can help support muscle mass, function and strength when paired with resistance training, understanding proper creatine dosage is the key to getting the most out of creatine supplementation. That's where we come in! We'll help break down some general guidelines, timing, tips for supplementing with creatine, and suggestions on what to look for in a high-quality creatine supplement.^†

General Guidelines for Creatine Supplementation

Creatine supplementation comes in many forms, including powder, capsules, and gummies. Nature Made® offers Creatine Monohydrate Drink Mix Powder with a 5 g serving, as a convenient way to fit creatine supplementation into your daily routine.

The unflavored drink mix powder form of creatine is popular due to its versatility—it's easy to mix into water, smoothies, or post-workout shakes so that you can get a daily dose of creatine in a convenient and tasty form. If you're looking for creatine supplementation that's easy to incorporate into your daily wellness routine, try this versatile vegetarian drink mix powder.

How Much Creatine Per Day?

How much creatine per day? Our Creatine Powder provides 5 grams of Creatine Monohydrate per one level scoop. It's always recommended to follow the suggested use instructions on the label of any supplement to ensure a consistent dosage.

Should you take creatine daily? Creatine supplementation works by building stores of creatine in the muscle.^[1] Because of this, it is recommended to take creatine supplementation daily and consistently, and it's best to consume before or after short-term, high-intensity exercise or resistance training. Daily supplementation helps to maintain consistent creatine levels in your body.^†

By maintaining creatine levels, you help support muscle strength and cellular energy in muscles during resistance training sessions.^†

Is creatine safe? Generally, yes. Creatine Monohydrate has been studied at dosages between 3 and 5 grams daily.^[2] Consult with a healthcare professional before adding creatine to your supplementation routine.

When to Take Creatine

When to take creatine? The right time to take creatine depends mainly on when it's most convenient and consistent for you. Consistency is more important than timing, but taking creatine at a consistent time can help with both! Some prefer to take creatine before or after workout, others prefer to take it in the morning with the rest of their supplements. It is recommended to work creatine into your supplement routine even on days where you do not exercise. On non-workout days, taking creatine supplementation alongside a pre-existing supplement routine may be easiest.

Here are a few beginner-friendly tips for taking creatine:

Follow the Suggested Use

One of the best ways to ensure you're using your creatine supplement correctly is by following the suggested use instructions on the label. This can differ for different creatine products, so always check your specific supplement before taking creatine. The suggested use for Nature Made Creatine Monohydrate Drink Mix Powder is as follows: Adults, take one level scoop daily. To enjoy, mix one level scoop into 4-6 oz of water or other beverages, preferably at room temperature or warm. Please consume adequate water or electrolytes during exercise.

Mix Into Something You Enjoy

Creatine drink mix powder can be mixed into warm or room-temperature water, but that's not the only way to get your creatine. Many people like to mix their creatine powder into a workout shake or smoothie, giving them a tasty reason to remember their daily creatine supplementation. Try a few beverages to find the best one for you.

Store Properly

An important way to maintain the effectiveness of supplements over time is to ensure proper storage. Make sure to store your Creatine Monohydrate Drink Mix Powder tightly closed, in a cool, dry place out of reach of children.

Stay Hydrated

Hydration is essential for almost all of our body's daily functions, so it's vital to remain hydrated while working out. Always drink adequate water when taking creatine to give your body the hydration it needs. Hydration is essential during exercise, as our body loses more water and electrolytes during high-intensity activity and requires more replenishment to avoid dehydration.

Consult a Professional

As with all supplements, it's essential to consult a trusted medical professional before starting or changing a supplement routine. Discuss creatine with a doctor or healthcare provider and monitor how your body responds. These professionals can guide you with personalized advice to help you find the best supplement routine for you.

Take Charge of Your Health

Taking care of our bodies is something we do every day, sometimes without even knowing it. A whole-body approach to wellness, including a nutrient-dense diet, regular exercise, and healthy lifestyle habits, is a great way to support your body and mind in your day-to-day activities. Those looking to support their muscle health, healthy aging, and physical performance should consider creatine supplementation in conjunction with resistance training.^†

Consulting with a healthcare professional can help you determine if you should be taking creatine or to work creatine into your workout routine and guide you with personalized answers to questions like "should I be taking creatine" and "how much creatine should I take per day?" By determining how much creatine per day fits your specific needs and working supplementation into a consistent routine, you can enjoy creatine benefits. Creatine can help support muscle health, cellular energy, and strength over time when combined with consistent resistance training.^†

Explore Nature Made Healthy Aging Supplements for more ways to support your healthy aging journey. Nature Made supplements are made with high-quality ingredients backed by science, and we are the #1 Pharmacist Recommended Vitamin and Supplement Brand.*^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013;12(4):240-244. doi:10.1249/JSR.0b013e31829cdff2
2. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w