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3 reasons you should supplement with creatine | Darren Candow, PhD
The Proof with Simon Hill
Creatine dosage recommendations and mechanisms of action for muscle mass and strength
In midlife or earlier adulthood, the typical creatine dose for muscle mass and strength is three to five grams per day. For older adults, a dose of seven to eight grams per day could be considered, with some studies suggesting effectiveness with five grams. Creatine has an excellent safety profile, even at higher doses, with no greater adverse effects compared to placebo. Taking three to five grams a day may eventually accumulate and provide a muscle response, but a higher dosage could potentially offer additional benefits. Creatine increases muscle cell swelling, which activates beneficial factors like transcription factors, satellite cells, and insulin-like growth factor one. It also activates the mTOR pathway, increases calcium and glycogen kinetics, and creates an anabolic environment for muscle growth. Additionally, creatine decreases muscle protein breakdown, maintains cell integrity, and may decrease inflammation, thus contributing to muscle mass and strength.
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