Creatine Intake Calculator

For most people, the general rule of thumb is to take about 5 grams of creatine daily, preferably in the monohydrate form, as it is the most absorbable. If you want a more precise calculation, the optimal amount ranges between 0.5 g and 1 g per 10 kg of body weight.

Creatine is now one of the most well-researched supplements and offers numerous benefits: increased strength, improved appearance, enhanced memory, and much more.

Nowadays, it is known that creatine does not require loading phases and does not need to be taken in cycles. It can be taken continuously without concern, whether you are male or female. Creatine neither causes bloating nor damages your kidneys (always ensure adequate fluid intake). And don’t worry if your creatinine levels are elevated in a blood test; this is normal when taking creatine and is not an indicator of kidney health. In this case, the Cystatin C value is more relevant.