How do you take Creatine ? And how much for what age group and weight?

It’s a flavorless powder you mix into a drink. It unfortunately doesn’t really dissolve, so it can be a little grainy if taken with water but it’s mostly flavorless so outside of that you wouldn’t notice it.

5g/day is the general recommendation and most packaging will come with an appropriately sized scoop, notably this is one of the rare ones where dose doesn’t seem to be adjusted by age or bodyweight. I presume because it’s cheap, well-studied, and there don’t appear to be downsides for overdoing it. They’re testing it at up to and possibly above 25g/day for Alzheimer’s.

Some people recommend a higher “loading” dose for the first two weeks to build up reserves in your body more quickly, but if the goal is to start taking it daily, this is really unnecessary.

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ravenstine 2 hours ago | parent | next [-]

> there don’t appear to be downsides for overdoing it

There may or may not be a downside depending on what one considers a downside.

In one of my other comments I just made in this thread, I mentioned my experience taking relatively large doses of 20g a day. While I found it has cognitive benefits, it did interfere with my sleep, though not catastrophically. If a person happens to enjoy sleep, then it's probably best they stick to 5 or 10 grams. On the other hand, if you need to pull an all-nighter, the sleep interference (as well as the better recovery the following day) may not be seen as a downside but beneficial.

But yeah, from a toxicological perspective, creatine does seem very safe even at those doses.

	▲	stouset 2 hours ago \| parent [-]
		Yes, there is always going to be someone somewhere that sees some sort of issue. My point wasn’t that nobody anywhere has ever experienced a negative consequence, but that at scale, it is overwhelmingly safe and so it isn’t really worth advising the general public to tailor their dose. Any of the rare issues that people do experience—especially at the 5g/day level across age and weight—are minor, acute, and easy to resolve by simply lowering the dose.

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empiricus 2 hours ago | parent | prev [-]

search the micronised version, it is so fine it looks like it disolves completely.

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twodave an hour ago | parent | prev | next [-]

Others mentioned dissolving it. I find just getting it over with is easier for me. I dump the whole scoop into my mouth and wash it down with a mouthful of water or two. It is flavorless, after all.

	▲	bluegatty an hour ago \| parent [-]
		Is this a joke? I hope? A) drinking a glass of water is 'the lowest bar' and 2) using creatine means you have to up your water intake. If you don't drink the water, it won't work.

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CalRobert 2 hours ago | parent | prev | next [-]

It's often a powder you can mix in to a drink. 5g a day for an adult is pretty normal.

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gchamonlive 2 hours ago | parent | prev | next [-]

Im 34, 72kg, I take 5g a day. White powder I mix in water, tastes like nothing and has a sandy texture I dislike a bit, but you get used to it.

There is the build up period where you take a higher dose for a week, 8g, in order to saturate the body faster.

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cmckn 2 hours ago | parent | prev | next [-]

I dissolve it in my coffee every morning, it’s flavorless. I believe 5 grams is the standard dose, it’s about a teaspoon.

I wouldn’t bother with the “loading phase” you often see recommended online. Just be consistent.

	▲	danw1979 an hour ago \| parent [-]
		I do this sometimes with 5g creatine monohydrate and I can definitely tell my coffee is more bitter than usual. Not undrinkable but it does spoil the experience of good coffee somewhat. My favourite mixer is something slightly acidic or sharp tasting, like kefir which also holds the crystals in suspension and somehow is a little less gritty as a result, and masks the bitterness quite well.

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dgellow an hour ago | parent | prev | next [-]

I just add to whatever food I'm cooking, I don't notice it

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j45 2 hours ago | parent | prev | next [-]

In water, with a bit of regular or pink salt added for general absorption.

Creatine requires you to increase your daily water intake, and actually do it.

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OutOfHere 2 hours ago | parent | prev | next [-]

I take 3-5g of creatine monohydrate in a glass of water. People usually take it with their protein shake, which for me contains a 30g serving of Organic low-sodium pea protein powder.

If I take creatine too late in the day, it definitely wrecks my sleep. It is good when taken as early in the day as possible.

As for the age group, I think it could be fine for anyone who is 18 or older.

As for a second dose, that's of possible value for intense exercise, but again be mindful of insomnia.

Note that some sensitive brains, e.g. those with excitotoxicity/inflammation pressure/headache/migraine issues, may not always tolerate creatine well. Such people need to fix their underlying brain issue first before using creatine.

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dominojab 2 hours ago | parent | prev [-]

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