How should I take creatine?

To take creatine effectively, consider the following guidelines from Andy Galpin:

1. Choose Creatine Monohydrate: This form of creatine is the most researched and supported by evidence. It's considered the best because of its extensive evidence base 1.

2. Daily Dosage: The standard dosage is around 5 grams per day. However, this can be adjusted based on your body size. For smaller individuals (e.g., a 125-pound person), a dose closer to 3 grams might be more appropriate. Larger individuals (e.g., a 275-pound athlete) might benefit from a higher dose, possibly up to 10 grams per day 1.

3. Timing of Intake: The timing of when you take creatine does not significantly impact its effectiveness. You can take it in the morning, with breakfast, at night, or pre-workout. It's often included in workout shakes to ensure regular intake, but ultimately, timing is not crucial 1.

Creatine is considered safe with a good risk profile and is beneficial not only for muscle strength but also for brain health and potential bone health improvements 2 3.