How much creatine is optimal?
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The optimal dosage of creatine varies based on body size and other factors. Generally, a standard dose is around 5 grams per day. However, this can be adjusted: for smaller individuals, 3 grams might be sufficient, whereas larger individuals, such as athletes with higher muscle mass, may benefit from 7 to 10 grams per day 1. It's important to note that creatine can be taken at any time of day without affecting its efficacy 1.
