When testing the effectiveness of supplements, researchers use specific doses to gauge whether or not an ingredient is effective or ineffective. The Supplement Database includes 58 studies on creatine monohydrate dosing. These studies indicate an effective dose ranges from 2 to 30 grams per day, the average dose being 12.1 grams per day.

A single study typically tests a specific dose of a supplement against a number of claims. Studies generally come to one of three conclusions: 1) the supplement was extremely effective, 2) the supplement was moderately effective, 3) the supplement was ineffective. The only doses listed on this page are ones which studies found either moderately or extremely effective. Ineffective doses are not shown.

Table of Contents

  1. Simple Dosing Report
  2. Products Containing Creatine Monohydrate
  3. Detailed Dosing Report

Simple Dosing Report

The table below lists the effective dose ranges for the claim listed. Click on the claim for more information on how well the supplement works for the specific activity. The detailed report, at the bottom of this page, includes more in-depth dosing data.

Claim Dosage
Overall Dose Range (all claims) 2 - 30 grams per day
improve cognitive ability 20 grams per day
improve cycling sprint performance 2 - 30 grams per day
improve muscular endurance 2.5 - 10 grams per day
improve running performance 5 grams per day
improve sports performance 5 - 30 grams per day
improve sprint performance 5 - 30 grams per day
improve swimming performance 10 - 20 grams per day
increase muscle mass 2 - 20 grams per day
increase protein synthesis 6 grams per day
increase strength 2 - 20 grams per day

Products Containing Creatine Monohydrate

The following table lists a few of the supplement products from the database which contain creatine monohydrate. For a complete listing, follow the link at the bottom of the table.

Product Name Amount of Creatine Monohydrate
Charged 2g
Assault 3g
110 Percent 3g
Creatine-X 2.5g
Peri-Rx with Caffeine 2.5g

See the full list of products containing creatine monohydrate.

Detailed Dosing Report

The detailed dosing report breaks down how each study rated a specific dose. Additionally, this report also provides daily frequency of a dose.

Note: sometimes, studies may find smaller doses are more effective than larger ones. Rather than focusing on specific numbers, look at the range of effective doses when evaluating how much of a supplement you should take.

The first column (dosage) is the amount of the supplement taken per sitting. The next column (frequency) is the number of times the dosage was taken each day. The third column (daily total) is dosage multiplied by frequency. The final column (effectiveness) is how well that dose worked for the specific claim. Click the icon in the reference column to read the study.

Click the icon in the first column to read the reference study of the dosing information.

This icon is shown next to a dose based on bodyweight. The default bodyweight is 150 pounds. Use the form below to base these doses on a new bodyweight.

Decrease Body Fat

Dosage Frequency Daily Total Effectiveness
5g once daily 5g

Decrease Fatigue

Dosage Frequency Daily Total Effectiveness
5g 4x per day 20g

Improve Cardiovascular Endurance

Dosage Frequency Daily Total Effectiveness
5g once daily 5g
5g once daily 5g
20g once daily 20g

Improve Cognitive Ability

Dosage Frequency Daily Total Effectiveness
5g 4x per day 20g

Improve Cycling Sprint Performance

Dosage Frequency Daily Total Effectiveness
2.1g once daily 2.1g
15.75g once daily 15.75g
2g once daily 2g
5g 5x per day 25g
5g 4x per day 20g
4g once daily 4g
5g 4x per day 20g
6g 5x per day 30g
5g 4x per day 20g

Improve High-intensity Interval Training (HIIT) Performance

Dosage Frequency Daily Total Effectiveness
3g 4x per day 12g
5g 4x per day 20g

Improve Muscular Endurance

Dosage Frequency Daily Total Effectiveness
2.5g once daily 2.5g
10g once daily 10g

Improve Recovery

Dosage Frequency Daily Total Effectiveness
6.75g once daily 6.75g
5g 4x per day 20g

Improve Rowing Performance

Dosage Frequency Daily Total Effectiveness
20g once daily 20g

Improve Running Performance

Dosage Frequency Daily Total Effectiveness
5g once daily 5g

Improve Sports Performance

Dosage Frequency Daily Total Effectiveness
3g twice daily 6g
5g once daily 5g
10g 3x per day 30g
5g once daily 5g
5g once daily 5g
5g once daily 5g

Improve Sprint Performance

Dosage Frequency Daily Total Effectiveness
2.1g once daily 2.1g
5g once daily 5g
10g 3x per day 30g
5g 4x per day 20g
5g once daily 5g

Improve Swimming Performance

Dosage Frequency Daily Total Effectiveness
5g 4x per day 20g
5g twice daily 10g

Increase Muscle Mass

Dosage Frequency Daily Total Effectiveness
6.75g once daily 6.75g
10g twice daily 20g
5g once daily 5g
15.75g once daily 15.75g
5g once daily 5g
2g once daily 2g
5g once daily 5g
5g once daily 5g

Increase Protein Synthesis

Dosage Frequency Daily Total Effectiveness
6g once daily 6g

Increase Strength

Dosage Frequency Daily Total Effectiveness
6.75g once daily 6.75g
10g twice daily 20g
6g once daily 6g
5g 4x per day 20g
2g once daily 2g
2g once daily 2g
15.75g once daily 15.75g
5g once daily 5g
5g once daily 5g
10g twice daily 20g
2.5g once daily 2.5g
5g once daily 5g
5g 4x per day 20g
10g once daily 10g
5g once daily 5g
3g once daily 3g
3g once daily 3g
5g once daily 5g

Reduce Muscle Damage

Dosage Frequency Daily Total Effectiveness
2g once daily 2g
6g once daily 6g