Is 10 g of creatine a day too much?
10 grams of creatine is more than the 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses studies have usually used. Weight gain from water held in the muscles is common. Check with a doctor or pharmacist before taking this much.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
The figures
| Amount checked | 10 g |
|---|---|
| Answer | More than studies used |
| Amounts studies used | 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses |
Cautions and interactions
- Weight gain from water held in the muscles is common.
- Some people report nausea, diarrhoea or cramps.
Quick answers
- Is 10 g of creatine a day too much?
- 10 grams of creatine is more than the 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses studies have usually used. Weight gain from water held in the muscles is common. Check with a doctor or pharmacist before taking this much.
- How much creatine do studies use?
- 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses.
- Is creatine safe?
- Weight gain from water held in the muscles is common. Some people report nausea, diarrhoea or cramps.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
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