The below doses are based on scientific research, publications, traditional use, or expert opinion. Many herbs and supplements have not been thoroughly tested, and safety and effectiveness may not be proven. Brands may be made differently, with variable ingredients, even within the same brand. The below doses may not apply to all products. You should read product labels, and discuss doses with a qualified healthcare provider before starting therapy.
Adults (18 years and older)
A wide range of dosing has been used or studied by mouth. 400 milligrams per kilogram of body weight or up to 25 grams per day has been studied for multiple conditions. Experts often recommend maintaining good hydration during creatine use.
To increase anaerobic work capacity, studies have used a dose of 5 grams four times per day for 5 days. For enhanced athletic strength and performance, studies have used a dose of 20 grams per day for 4-7 days. Daily maintenance doses of 2-5 grams or 0.3 milligrams per kilogram of body weight have been used.
Numerous dosing regimens for intravenous or intramuscular administration have been used in studies in humans. Intravenous dosing should only be done under strict medical supervision.
Children (younger than 18 years)
Dosing in children should be under medical supervision because of potential side effects. A daily dose of 5 grams has been used in children with muscular dystrophy, and a range of doses (400 milligrams to 2 grams per kilogram of body weight) have been used in children with GAMT deficiency. A dose of 100 milligrams per kilogram body weight has been used for one week to treat motor sensory neuropathy in children.