How Much Creatine Should You Actually Take?

It is the most common question I get, and the answer is refreshingly boring: five grams a day.

Not three grams to look cheaper on the label. Not ten to look bolder in an ad. Five grams, every day, is the maintenance amount the research is built on. That is exactly what goes into every scoop of Valenco creatine, and it is printed right on the front.

Where the 5 grams comes from

Creatine monohydrate is the single most-researched compound in sports nutrition, and across decades of studies the standard daily maintenance amount is about 5 grams. That is the number most of the research is based on. It is not complicated, and it does not need to be.

What about a loading phase?

Some people start with a higher amount for the first week to saturate faster, then drop back to 5 grams. It is optional. If you are not in a hurry, a steady 5 grams a day gets you to the same place in a few weeks. Either way, the long term dose lands at 5 grams.

Monohydrate, not a fancier name

You will see creatine sold under proprietary-sounding names that cost more and claim to absorb better. Monohydrate is the form that has actually been studied the most, and it is what we use. Plain, unflavored, and it mixes into anything.

How to check what you are buying

Turn the tub around. If it says creatine monohydrate with a clear "5,000 mg" per serving, good. If the creatine is buried inside a blend listed as one total weight, you cannot tell how much you are actually getting. Our label shows 5,000 mg, 60 servings, and nothing hidden. Every batch is third party tested.

See the full label and the certificate of analysis on our Standards page, or shop Creatine Monohydrate.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Ronin
Founder, Valenco