Is 5 g of creatine a day safe?
5 grams of creatine is in the range studies have usually used, 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses. Weight gain from water held in the muscles is common.
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 | 5 g |
|---|---|
| Answer | In the range 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 5 g of creatine a day safe?
- 5 grams of creatine is in the range studies have usually used, 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses. Weight gain from water held in the muscles is common.
- 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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