How much creatine should you take per day?
Take 3-5 g of creatine monohydrate a day in South Africa, about one level teaspoon, every day including rest days. The ISSN position stand says this raises muscle stores fully in roughly four weeks. A loading phase of about 0.3 g per kg of body weight for 5-7 days is optional. Larger athletes may use up to about 0.1 g/kg a day.
- ISSN maintenance dose: 3-5 g of creatine monohydrate a day; 5 g is about one level teaspoon for most South African tubs.
- Optional loading: about 0.3 g/kg/day (roughly 20 g in four doses) for 5-7 days; without loading, saturation takes 3-4 weeks.
- Larger athletes may use up to about 0.1 g/kg/day; there is no need to cycle.
- A daily 5 g dose costs about R2.22 to R5.55 in South Africa (October 2026).
What is the standard daily creatine dose?
The ISSN position stand sets the maintenance dose at 3-5 g of creatine monohydrate a day. Most adults use 5 g; smaller people (under about 60 kg) do well on 3 g. Larger athletes may use up to roughly 0.1 g per kg of body weight, so a 100 kg rugby forward might use up to 10 g. Cycling off is not necessary.
How do you measure 5 g?
Weigh your first scoop on kitchen scales to find out what your tub's scoop holds. For many South African products 5 g is about one level teaspoon: USN's Pure Creatine is dosed in 1-teaspoon servings, Natroceutics states 5 g per level teaspoon, and Sport RX describes a heaped teaspoon as roughly 5-7 g. ATP Fitness does not publish a serving size in the sources we checked, so weigh it once.
What about body-weight-based doses?
| Body weight | Typical daily dose | Loading dose (0.3 g/kg) for 5-7 days |
|---|---|---|
| 55 kg | 3 g | about 16 g, in 4 doses |
| 75 kg | 5 g | about 22 g, in 4 doses |
| 100 kg | 5-10 g | about 30 g, in 4 doses |
Loading is optional. Without it, 3-5 g a day reaches the same muscle saturation in about 3-4 weeks; see do you need to load creatine.
Does timing matter?
Only slightly. Taking creatine with a meal that contains carbohydrate and protein may modestly improve uptake, but daily consistency matters far more than the clock. Mixing it into a post-training shake is a handy habit; see when to take creatine.
Do women, older adults and vegetarians need different doses?
The same 3-5 g. Women start with lower stores, vegetarians and vegans start lower still, and adults over 50 gain most when combining 3-5 g with resistance training. Under-18s should talk to a sports doctor or dietitian first; see creatine and teenagers.
What does a daily dose cost in South Africa?
As of October 2026, plain monohydrate costs about R2.22 to R5.55 per 5 g, depending on brand and tub size. ATP Fitness Micronised 600 g is R500 (R4.17 per 5 g), Biogen 500 g is R444.99 (R4.45) and USN 300 g is about R4.98. See the best creatine in South Africa.
Does more than 5 g help?
Not for muscle once stores are full. The ISSN found no compelling evidence of harm in healthy people at up to 30 g a day for up to five years, but extra creatine is simply excreted. Higher doses are being researched for brain function, but that evidence is still emerging.
When to see a doctor
If you have kidney disease, take nephrotoxic medicines such as high-dose NSAIDs, or are pregnant or breastfeeding, speak to your doctor before starting. Creatine raises serum creatinine, which can look like reduced kidney function on a blood test, so tell your doctor you take it.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500ATP Fitness shop, Oct 2026 | — | R4.17 | None |
| Biogen Creatine Monohydrate Unflavoured 500 g | 500 g | R445Dis-Chem (listing via PriceCheck), Oct 2026 | 100 | R4.45 | None (unflavoured) |
| USN Pure Creatine Monohydrate 300 g | 300 g | R279-R299USN online shop, Oct 2026 | — | R4.98 | not stated |
ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.
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Related questions
- Do you need to load creatine?
- When is the best time to take creatine?
- Is creatine safe for teenagers in South Africa?
- How much does creatine cost in South Africa?
- Does creatine damage your kidneys?
Sources
- Kreider et al. 2017, ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (JISSN)
- Antonio et al. 2021, Common questions and misconceptions about creatine supplementation (JISSN)
- Maughan et al. 2018, IOC consensus statement: dietary supplements and the high-performance athlete (BJSM 52:439)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How much creatine should you take per day?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/how-much-creatine-per-day/. Plain-text version: /answers/how-much-creatine-per-day.md