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:
1. **Serving size** — one scoop, capsule count, etc.
2. **Creatine monohydrate amount per serving** — usually listed in grams or milligrams
3. **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.
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.