The long-standing recommendation of a 5-gram daily dose of creatine may be insufficient for unlocking the supplement’s full range of health benefits, according to a new narrative review. While this dosage is known to enhance muscular performance, research published in Advanced Exercise and Health Science suggests that higher amounts are necessary to positively impact brain function, bone density, and longevity.
The conventional 5g recommendation originated from a 1992 study that focused exclusively on muscle saturation in young, resistance-trained men. This research established the 5g maintenance dose, a figure that has remained the standard ever since. However, the study had significant limitations, as it did not assess creatine’s effects on other body systems or include diverse populations such as women, older adults, or vegans, who do not consume creatine through animal products in their diet.
Dr. Darren Candow, the author of the review, explained that while “five grams per day is a great start,” it is “optimised for skeletal muscle only.” He stated on the FoundMyFitness podcast, “If you want full-body benefits – bone, brain, immune, anti-inflammatory – you’ll need more.” Candow also noted that studies demonstrating creatine’s positive effects on brain function, such as reducing oxidative stress and supporting neuroplasticity, have consistently used doses higher than 5g.
The review proposes more personalized dosage guidelines based on body weight and specific health goals. For optimal skeletal muscle benefits, Candow suggests a daily intake of at least 0.1 grams of creatine per kilogram of body weight, meaning a 70kg (154lb) individual would take 7g. For bone health benefits in older adults, this could increase to 0.14g per kilogram. The minimum dose for supporting brain function is cited as 4g per day, with amounts as high as 20g recommended during periods of acute stress, such as sleep deprivation.
“At 10 grams per day, you’re not just topping off muscle creatine: you’re potentially reaching the bone, brain, and other tissues that are often overlooked,” Candow added. He highlighted that the lowest dose found to be effective for improving bone strength was 8g daily, noting that “5g didn’t move the needle.” He emphasized that these higher doses are most effective when combined with weight-bearing exercise.
The study clarifies that it does not prescribe a single “optimal” dose but rather provides guidelines for targeting specific health markers. The authors concluded that the ideal amount of creatine can vary significantly based on numerous factors, including an individual’s baseline creatine levels, diet, age, biological sex, and physical activity.
