How much creatine? 3 g vs 5 g

Dosing is where people get unsure. The good news: it's simpler than the internet makes it sound.

The short version

• 3 grams a day is documented as enough to produce and maintain the effect on physical performance. It's also the dose the EU ties its approved health claim to.
• 5 grams a day is a common standard dose in research and practice, filling your stores a little faster and giving a margin for larger bodies.

Both work. The difference is marginal for most people — consistent daily intake is what matters.

Do you need a "loading phase"?

No, not to get the benefit. A loading phase (e.g. 20 g/day for a week) fills your muscle stores faster, but you reach the same level with a steady daily dose over a few weeks. For most people it's simpler — and gentler on the stomach — to skip loading and just take the same amount every day.

What about bigger bodies?

Creatine needs scale a little with muscle mass. If you're larger or train a lot, lean toward 5 grams. If you're smaller, 3 grams is plenty.

Our approach

Daily uses 3 g per stick — documented, simple, and easy to take every day. Want to push toward 5 grams for a period? Just take a little extra. The point is the habit: same scoop, mixed with water, every day.

New to creatine? Start with the simple guide.

Sources

• EFSA / EU register of authorised health claims (creatine and physical performance, 3 g/day).