The International Society of Sports Nutrition (ISSN) — the leading authority on performance nutrition — recommends a creatine maintenance dose of 3 to 5 grams per day for most adults. 3–5 g of creatine monohydrate, once a day, every day, indefinitely. Adjust toward 5 g if you're on the larger end of body weight, vegetarian or vegan, or you'd rather load fast before a deadline; otherwise, don't overthink it. The International Society of Sports Nutrition recommends 3–5 grams of creatine monohydrate per day as a maintenance dose [1]. That range is what the bulk of the research on strength, muscle and safety has used, and it's enough to keep muscle creatine stores topped up once they're full. For most adults, the steady, repeatable dose is 3 to 5 grams per day. You can take that amount every day and let muscle stores rise over a few weeks. A loading phase can fill those stores faster, but it is not required for creatine to work. Take 3-5 g of creatine monohydrate once daily, every day — including rest days. Within four weeks, your muscle stores will be saturated identically to someone who loaded. The loading protocol exists primarily for athletes who need saturation before a competition in under two weeks. How Many mg of Creatine Per Day: The Exact Dosing Numbers Most research reports doses in grams, but because supplement labels and capsules often list milligrams, here is the conversion every lifter should know: 1 gram = 1,000 mg. The standard maintenance dose of 3–5 g equals 3,000–5,000 mg per day. The recommended maintenance dose of creatine is 3-5 grams per day. Creatine should be taken with plenty of water, as it draws water into the muscles. For everyday supplementation, approximately 3–5 g of creatine monohydrate per day is one of the most commonly used and researched strategies. Once muscle creatine stores are elevated, this amount is generally sufficient to help maintain them in many adults. The International Society of Sports Nutrition affirms that steady low-dose creatine—just 3 grams daily—achieves the same muscle saturation as loading protocols, reaching full benefit within four weeks. Bottom line: Creatine monohydrate 3-5 g/day is the 1 most proven sports supplement — increases strength, power, and muscle mass with excellent safety.