How much creatine should I take per day?

5g of creatine monohydrate per day is the standard maintenance dose supported by research consensus, including the ISSN 2017 Position Stand and Lanhers et al. (2017). No loading phase is required for most adults. Three Supps gummies deliver exactly 5g.

Do I need to load creatine?

No. A loading phase (20g/day for 5-7 days) saturates muscle creatine stores approximately 3 weeks faster than 5g/day, but the end result is the same. Most people can simply start with 5g per day from the beginning.

Should I take creatine on rest days?

Yes. Creatine works by maintaining elevated phosphocreatine stores in muscle continuously. Taking it only on training days causes stores to fluctuate. 5g every day, including rest days, is the correct protocol.

How Much Creatine Per Day?

Q: Can I take more than 5g of creatine per day?

Higher doses are not harmful in healthy adults but do not produce meaningfully better results once muscle stores are saturated. Additional creatine above the saturation threshold is excreted. 5g per day is sufficient for the vast majority of adults.

Q: Is creatine monohydrate the best form of creatine?

Yes, based on available research. Creatine monohydrate has the most extensive evidence base of any creatine form. Alternatives such as creatine HCl, buffered creatine, and creatine ethyl ester have not been shown to outperform monohydrate in well-controlled trials.

Supps — UK creatine gummy brand. Every batch independently tested by RSSL and Eurofins. • View lab results • Last reviewed: July 2026

5g of creatine monohydrate, every day. No loading phase required for most people. Timing is not critical. Consistency is the entire mechanism.

That is the complete answer. The rest of this page is the evidence behind it.

The 30-second answer

The researched effective maintenance dose for creatine monohydrate in adults is 3 to 5 grams per day, with 5g being the practical standard. This dose keeps muscle phosphocreatine stores consistently elevated, which is what produces the strength and performance effects documented in the research literature.

Three Supps gummies = 5g. Take them daily. That is the protocol.

Where the 5g figure comes from

The 5g daily dose is not arbitrary. It emerges from consistent findings across independent research programmes:

Lanhers et al. (2017), systematic review and meta-analysis, European Journal of Sport Science: creatine supplementation at 3-5g/day produced statistically significant improvements in upper-limb strength across pooled studies.
Lanhers et al. (2017), second meta-analysis on lower-limb performance: consistent with upper-limb findings. Dose range 3-5g/day.
ISSN Position Stand (2017), Kreider et al.: the International Society of Sports Nutrition specifies 3-5g/day as the maintenance dose after any initial saturation period, and 5g/day as the practical standard for most adults.
Hall et al. (2021), comparative dosing review: 5g/day was found to be effective for saturating muscle creatine stores in most adults within 3-4 weeks without a loading phase.

The EFSA (European Food Safety Authority) has reviewed creatine supplementation at these doses and found no safety concern for healthy adults.

Loading phase: when it matters, when it does not

A loading phase means taking approximately 20g per day, split into four 5g doses, for 5 to 7 days. This saturates muscle creatine stores approximately 3 weeks faster than taking 5g/day from the start.

After loading, you drop to 5g/day maintenance. The endpoint is the same as if you had started with 5g/day and waited longer.

Approach	Time to full saturation	Best for
5g/day from day one	3-4 weeks	Most people. Simplest protocol.
Loading (20g/day for 7 days), then 5g/day	7-10 days	If you have a specific performance event in 2-3 weeks

For most people starting creatine, loading is unnecessary. The result is the same either way.

Dose by context

Context	Daily dose	Notes
Standard adult maintenance	5g	Research consensus. Appropriate for most adults regardless of body weight
Loading phase (optional)	20g split into 4 doses	Not necessary for most people. Shortens time to saturation only
Larger body mass (over 90kg)	5g	Research does not consistently support weight-adjusted dosing in adults at this range
Women	5g	Female-specific research supports standard 5g/day. No evidence for a lower effective dose
Vegetarians and vegans	5g	Dietary creatine intake is lower without meat. The 5g supplement dose accounts for this

What "every day" actually means

Creatine works by keeping muscle phosphocreatine stores elevated above baseline. That requires consistent daily intake, not just pre-workout supplementation.

Taking creatine only on training days causes stores to fluctuate. Taking 5g every day, including rest days, keeps stores consistently topped up. Consistency is the mechanism, not timing relative to exercise.

Missing the occasional day has minimal effect. Missing multiple days or stopping entirely will gradually reduce stored creatine back toward baseline over 4-6 weeks.

For more: Can you take creatine every day?

Three gummies = 5g

Each Supps gummy contains 1.67g of creatine monohydrate. Three gummies deliver exactly 5g. The batch-tested creatine content is published for every production run at suppsgummies.com/pages/verify.

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Frequently asked questions

Can I take more than 5g of creatine per day?

Higher doses are not harmful in healthy adults, but they do not produce meaningfully better results than 5g/day once muscle stores are saturated. Additional creatine above the saturation threshold is excreted.

Do I need to take creatine with carbohydrates or protein?

Taking creatine alongside carbohydrates or a mixed meal may slightly improve uptake via an insulin-mediated mechanism, but the effect size is small. Taking creatine with any meal is sufficient.

What happens if I miss a day of creatine?

Missing one or two days has a negligible effect on muscle creatine stores. The stores deplete gradually over weeks, not days. See what happens if you miss a day.

Should I cycle creatine?

No. There is no research support for cycling creatine. The mechanism does not require it, and no evidence suggests benefits from periodic breaks. Take 5g daily, continuously.

Is creatine monohydrate the best form of creatine?

Yes, based on the available research. Creatine monohydrate has the most extensive evidence base of any creatine form. Alternatives such as creatine HCl, buffered creatine, and creatine ethyl ester have not been shown to outperform monohydrate in well-controlled trials, and most are more expensive.

How do I know my creatine supplement contains what it says?

Look for a published Certificate of Analysis from an independent lab. For Supps, all results are at suppsgummies.com/pages/verify. For a guide to what to look for in any COA, see are creatine gummies real.

Last reviewed: July 2026