Introduction
Creatine products use different serving sizes and grams per serving. This guide summarizes common research protocols described in NIH Office of Dietary Supplements materials and explains how to read label dose information. It is not a prescription or personal dosing recommendation.
Common research protocols (context only)
According to NIH health-professional materials, many studies have used:
- A loading phase of about 20 g/day creatine (often split into four doses) for roughly 5–7 days, followed by a maintenance intake of about 3–5 g/day, or
- Lower daily doses (about 3–6 g/day) for several weeks without a loading phase
Some protocols adjust amounts by body weight. Individual products may suggest different serving sizes on the label. Follow the product label unless a qualified healthcare professional advises otherwise.
Reading the Supplement Facts panel
When comparing products, check:
- Serving size — one scoop, capsule count, etc.
- Creatine monohydrate amount per serving — usually listed in grams or milligrams
- Servings per container — needed for price-per-serving math
If creatine is listed inside a proprietary blend without a specific amount, dose transparency is limited — SuppCheckr flags that in reviews.
Capsule labels can look different from powders. NOW Sports Creatine Monohydrate 750 mg Veg Capsules list 4.5 g per six capsules, while several published powders list 5 g per scoop. Compare grams of creatine, not capsule count or bag weight alone.
Loading vs. maintenance on product labels
Some labels describe a loading phase and a maintenance phase; others list one serving size only. There is no single label format required by law for creatine. Compare products using the same metric: grams of creatine monohydrate per serving.
Who should talk to a healthcare professional first
Consult a qualified healthcare professional before starting or changing creatine use, especially if you are pregnant, nursing, under 18, take prescription medications, have kidney disease, or manage any medical condition.