Creatine: study protocols
29 study groups say how much Creatine participants took a day. These are the doses the studies gave. They are not a recommendation.
Dose per serving from products
201 products in our catalogue print how much Creatine a serving holds.
Most common: 2.5 g to 5 g, 45% of 201 products.
| Dose per serving | Products |
|---|---|
| 50 mg or less | 7 |
| 50 mg to 100 mg | 5 |
| 100 mg to 250 mg | 12 |
| 250 mg to 500 mg | 15 |
| 500 mg to 1 g | 28 |
| 1 g to 2.5 g | 42 |
| 2.5 g to 5 g | 91 |
| over 5 g | 1 |
Dose per serving from research
27 study groups in 19 studies say how much Creatine participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 2.5 g to 5 g, 63% of 27 study groups.
| Daily dose | Study groups |
|---|---|
| 2.5 g to 5 g | 17 |
| 5 g to 10 g | 1 |
| 10 g to 25 g | 8 |
| over 25 g | 1 |
Commonly used together
12 of 29 study groups took Creatine with something else. Shown: what 3 or more different studies gave.
What was given together, not what works together.
| Taken with | Study groups |
|---|---|
| Folic Acid | 6 |
29 study groups
| Study | |||
|---|---|---|---|
| The Effects of Creatine Monohydrate Supplementation on Recovery from Eccentric Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial Considering Sex and Age Differences 2025 · creatine supplementation (CRE) group · Adults in their early 20s to mid-40s, male and female, without diagnosed acute or chronic illness, who were not regularly training for more than six months; participants performed eccentric exercise to induce muscle damage. | 3 g | 33 days | 20 |
| Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial 2025 · creatine monohydrate condition · physically active men aged 23.86 ± 2.28 years on average, without pathological sleep disorders or a stated diagnosed condition | 20 g | 7 days | 14 |
| Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program 2001 · CR · People undergoing progressive resistance-exercise training; age, sex, and health condition not specified | 20 g | 3 weeks | 11 |
| Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players 1999 · creatine (Cr) group · Elite ice-hockey players; age and sex not stated | 20 g | 75 days | 8 |
| Effect of creatine loading on long-term sprint exercise performance and metabolism 2001 · creatine group · Active, not well-trained male subjects; age not reported | 20 g | 5 days | 7 |
| Creatine supplementation enhances muscular performance during high-intensity resistance exercise 1997 · creatine group · Active men; age and health condition not specified | 25 g | 7 days | 7 |
| Predictors of weight loss in early treated Parkinson's disease from the NET-PD LS-1 cohort 2017 · creatine arm · Adults with early, treated Parkinson’s disease, enrolled within 5 years of diagnosis and 90 days to 2 years after starting dopaminergic therapy | 10 g | 1497 days | — |
| Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men 2017 · creatine (Cr) · Resistance-trained young adult men; mean age 22.7 ± 3.0 years | 1,230 mg/kg | 8 weeks | 22 |
| Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training 1999 · creatine group · Healthy resistance-trained men | 30 g | 12 weeks | 10 |
| Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program 2001 · CR-and-HMB (CR/HMB) · People undergoing progressive resistance-exercise training; age, sex, and health condition not specified | 20 g | 3 weeks | 10 |