In 30 seconds
- 3 g a day, every day: it is the amount in the EU authorised claims and the maximum that AESAN considers safe as a supplement.
- With 3 g a day, muscle creatine rises by around 20% in 28 days, the same as with a loading dose of 20 g a day for 6 days.
- You get little from food: between 0.25 and 1 g a day on a Mediterranean diet. To reach 3 g from beef you would need about 680 g.
- If you stop taking it, muscle creatine takes about 30 days to return to its normal level, so forgetting one day changes nothing.
3 g a day, one scoop, every day, including rest days. It is the amount at which the EU recognises the effect of creatine and the maximum that AESAN, Spain's food safety agency, considers safe as a supplement. You do not need a loading phase or any calculations based on your weight.
The figure: 3 g a day
Two official references agree on the same number:
- The EU authorises this claim: “Creatine increases physical performance in successive bursts of short-term, high intensity exercise.” The beneficial effect is obtained with a daily intake of 3 g of creatine 1.
- AESAN, in its 2024 report, considers up to 3 g of creatine a day safe and acceptable as a supplement for healthy adults 2.
A varied and balanced diet and a healthy lifestyle are important.
For people over 55 who do strength training, the specific EU claim is also based on 3 g a day. We explain it in creatine after 50.
With or without loading
20 g or 3 g a day: you end up in the same place
Do you need a loading phase?
No. In Hultman's classic study, a loading dose of 20 g a day for 6 days raised muscle creatine by around 20%. With 3 g a day for 28 days, a similar rise was reached 3.
| Regimen | Amount | What the studies say |
|---|---|---|
| Classic loading | 20 g a day (4 × 5 g) for 5-7 days, then 3-5 g | Fills the muscle in a week, with doses AESAN considers very high |
| Daily, no loading | 3 g a day | The muscle reaches the same level in about 4 weeks |
| By body weight | 0.1 g per kilo a day | For 75 kg that is 7.5 g, above AESAN's maximum for supplements |
Sources: Kreider et al., 2017; Hultman et al., 1996; Antonio et al., 2021; AESAN, 2024.
Loading only gets you there sooner. AESAN describes loading doses of 20-25 g a day for 3-7 days as very high doses 2. With 3 g a day you reach the same point a few weeks later, and you always stay within the recommended dose. We cover it in creatine loading phase.
As for the time of day, the answer is just as simple: whichever is easiest for you to stick to. We explain it in when to take creatine.
Does it depend on your weight?
You will see regimens per kilo, especially in studies. An international group of experts who reviewed the most common questions mentions 3-5 g a day or 0.1 g per kilo 5. And the International Society of Sports Nutrition position stand notes that very large athletes may need more to maintain their stores 4.
As a supplement, the reference in Spain is AESAN's: 3 g a day, whatever your weight 2. The US NIH also states that the usual regimen does not depend on sex or body size 6.
A figure that puts it in context: AESAN cites a study with a maintenance dose of 0.03 g per kilo a day 2. For a person weighing 75 kg that is 2.25 g, and for one weighing 100 kg, 3 g.
Creatine and food
What you already get without a supplement
How much you already get from food
Your body makes around 1 g of creatine a day in the liver and kidneys 6. The rest comes from meat and fish:
| Food | Per 100 g | To reach 3 g |
|---|---|---|
| Beef | about 0.44 g | about 680 g |
| Pork | about 0.5 g | about 590 g |
| Salmon | about 0.44 g | about 680 g |
Calculated from US NIH data. Approximate values.
A normal Mediterranean diet provides between 0.25 and 1 g a day 2. And vegetarians get practically no creatine from food: their muscle stores are 20-30% lower 2.
That is why reaching 3 g from diet alone is impractical: you would need about 680 g of beef a day.
Is more better?
No. Muscle has a ceiling. Taking creatine raises its creatine and phosphocreatine content by between 20 and 40%, and once it is full, one serving a day is enough to keep it that way 4.
In Hultman's study, after a loading phase, 2 g a day was enough to keep the muscle full for another 30 days 3. Your 3 g a day is more than enough.
If you forget one day
That is fine. When you stop taking it, muscle creatine takes about 30 days to return to its normal level 3. Take it the next day as usual, without doubling the dose.
How it works
Energy for short, intense efforts
What you will notice
- Weight: it is common to gain 1-2 kg in the first month, mainly from water inside the muscle 6.
- In training: “Creatine increases physical performance in successive bursts of short-term, high intensity exercise.” The beneficial effect is obtained with a daily intake of 3 g of creatine 1.
If you have kidney disease, check with your doctor first: AESAN states that creatine should not be used if you have pre-existing kidney disease 2.
How long a tub lasts
Our Creatine monohydrate comes in a 400 g tub: about 133 scoops of 3 g, more than 4 months of daily use, at €0.17 a day. It is micronised to 200 mesh, unflavoured and with no other ingredients.
If you want to know when your muscles will be fully loaded, use our creatine calculator.
Frequently asked questions
How many grams of creatine should you take a day?
3 g a day, every day. It is the amount in the EU authorised claims and the maximum that AESAN, Spain's food safety agency, considers safe and acceptable as a supplement for healthy adults.
Is it better to take 5 g of creatine than 3 g?
Many studies use 3-5 g a day. In Spain, AESAN considers 3 g a day the maximum safe amount as a supplement, and with 3 g a day the muscle reaches the same creatine level as with a loading phase, in about 4 weeks.
Should you take creatine on days you do not train?
Yes. Creatine works by keeping your muscles loaded, and that depends on taking it every day, whether you train or not.
How much creatine is in meat?
According to the US NIH, about 2 g per pound of beef or salmon and 2.3 g per pound of pork: around 0.44-0.5 g per 100 g. To get 3 g from beef alone you would need about 680 g.
What happens if I stop taking creatine?
Nothing serious: your muscles gradually return to their normal level. In Hultman's study, it took about 30 days to get back to the level before supplementation.
Sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- AESAN Scientific Committee. Report on the risk associated with the consumption of food supplements containing creatine as an ingredient. Journal of the AESAN Scientific Committee. 2024;39:47-62. View publication
- Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-237. View publication
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. View publication
- 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;18:13. View publication
- Office of Dietary Supplements, National Institutes of Health. Dietary supplements for exercise and athletic performance: fact sheet for health professionals. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
