How much creatine to take every day?

I'm at 10g and notice a difference from 5g. I imagine it's similar going up to 20g. I'm definitely more alert and it feels like my brain is firing on all cylinders.

Double it

I take 5 daily and another 5 before every workout. This works well for me.

10g in the morning with LMNT pre-workout, another 5g and L-glutamine post workout.

The 10g+ range has had more cognitive than physical benefits for me. In fact, even mitigates the effects of a couple drinks at night on my brain the next morning. Feels like my head is more “in the game” when I’m at a higher dose.

I get creatine bloat, especially in the face.

same, I switched to Creatine HCl.

I use Nutricost Creatine from Amazon. 5g per day.

I take 15g daily. 5g orally, 5 anally and 5g up my nose.

I can’t take over 5. More than that and I feel really bloated. Pants fit too tight bloat.

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I take 10g first thing in the morning and another 10g in my intra/post workout drink. I also feel like I'm recovering better and I've noticed an improvement in mental clarity and cognition. Maybe it's due to other factors, but with creatine being so cheap, it's well worth it, imo. I have not experienced additional water retention or bloating due to the extra creatine.

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10g in the morning with LMNT pre-workout, another 5g and L-glutamine post workout.

The 10g+ range has had more cognitive than physical benefits for me. In fact, even mitigates the effects of a couple drinks at night on my brain the next morning. Feels like my head is more “in the game” when I’m at a higher dose.

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So if you are looking for mental clarity, mood elevation(i.e. not having depression symptoms or seasonal depression) along with helping with mental clarity after drinking, sleep deprivation and short term memory.....this is the way

10-20g daily depending on when you handle bloating wise.

LMNT(or any electrolyte mix, but lmnt is best) along with 5g will prolly get you pretty close to being maxed for performance benefits. 10g for sure should have you maxed on performance for most people

the higher dosing is more for mental health and for some it helps a ton, others not as much

for 25-~45 year old adult male....is actually the population that it helps the least

teenagers, anyone above 50, women going through peri-menopause, post menipause women etc.....helps a shite ton especially with depression and short term memory.


as far as the bloating, you can try other kinds. I highly recommend trying creapure version of mono first though to make sure its not the impurities making you bloat.