Creatine Dosage Debate: Is 5g Enough?

Recently heard Joe Rogan banging on about downing 10g+ of creatine a day on his podcast?

Now you’re wondering—hang on, is my 5g creatine enough, or am I leaving gains on the table?

It’s sparked a proper debate in the fitness world, and we get it—you just want to know what’s best for you without wading through a science textbook.

So, let’s break down this creatine dosage drama, look at what the boffins say, and figure out if 5g is the sweet spot or if you need to go big like Rogan.

Spoiler: it’s not as complicated as you think...

The 5g Standard: Why It’s Been the Go-To

For yonks, 5g has been the gold standard for your creatine daily dose. Why? Because science bloody loves it. Most studies—hundreds of ‘em—use 5g of creatine monohydrate dosage to show benefits like better strength, muscle growth, and even brain perks (more on that in our last blog).

5g is enough to saturate your muscles over time, usually after a few weeks, without you needing to chug a bucketful. Personally, we’re all about that 5g life—our gummies are dosed at 5g per serving because it’s tried, tested, and works for most people, whether you’re a gym newbie or a seasoned lifter.

But here’s the thing: 5g isn’t a one-size-fits-all. It’s a standard that works for most individuals, but your body might have other ideas. Factors like your muscle mass, weight, and activity level can play a role in how much you need.

A 50kg yoga mum might not need as much as a 100kg rugby lad, right? Still, 5g is a cracking starting point for pretty much everyone, and it’s dead easy to stick to.

The 10g+ Push: What’s the Hype About?

Now, let’s chat about the creatine 5g vs 10g debate that’s got everyone in a tizzy. That UNSW study Joe Rogan’s probably riffing on suggested 5g might not cut it for serious muscle growth compared to just lifting weights alone. They argued you might need closer to 10g—or more—to really see gains, especially if you’re not doing a creatine loading phase (more on that in a sec).

Another study from the Journal of Strength and Conditioning Research backed this up a bit, finding that folks taking 0.1g per kg of body weight—around 7-10g for most—saw slightly better strength gains over 12 weeks compared to 5g.

Even Dr. Darren Candow, a big name in creatine research, has said higher doses might be worth a shout for some people, especially if you’re a bigger lad or lass with more muscle to fuel. He’s noted that 10g could speed up saturation and give a slight edge for performance, though 5g still does the job long-term. So, if you’re 90kg and smashing heavy deadlifts, a best creatine dosage closer to 10g might give you a bit more oomph.

But—and it’s a big but—doubling your dose doesn’t mean double the gains. Your muscles can only hold so much creatine before the rest just gets flushed out (hello, expensive wee).

Loading Phase: Do You Need It?

Let’s tackle the creatine loading phase while we’re at it, because it’s tied to this dosage debate. Some folks swear by loading—taking 20g a day (split into 4 doses) for 5-7 days—to fast-track muscle saturation. It works, no doubt. Studies show loading can max out your stores in a week, compared to a month at 5g.

But here’s the rub: it’s not necessary for most people. Unless you’re prepping for a comp or need results by next Tuesday, 5g daily will get you there just fine—it’s just a slower burn.

So, Is 5g Enough for You?

Here’s the million-pound question: is 5g creatine enough for me? For most people—yep, absolutely. It’s the dose that’s been proven to work for strength, endurance, and even brain health, without faffing about.

Creatine for beginners? Start with 5g.

Creatine dosage for women? 5g is spot-on, especially since women often have less muscle mass to saturate.

If you’re a bigger gym-goer or feel like you’re not seeing results after a month, you might experiment with 7-10g to see if it gives you a nudge. Just don’t expect to turn into Arnie overnight—how much creatine per day works best depends on consistency, not going OTT.

Worried about side effects? At 5g, creatine’s safe as houses—decades of studies back that up. No kidney damage, no hair loss, and minimal bloating unless you’re loading or overdoing it. Bump to 10g, and you might notice a bit more water retention, but it’s usually nothing drastic. Either way, listen to your body, and if you’re unsure, chat with a doc.

Why Gummies Make Dosing a Doddle

Now, let’s make this dead easy. If you’re tired of faffing with scoops and gritty powders that taste like regret, our creatine gummies UK are your new best mate. Pop three for a perfect 5g dose—job done. Want to scale up to 7g or 10g to test the waters? Just add a gummy or two. It’s that simple.

Plus, they’re EUROFINS tested creatine, so you know you’re getting the real deal, not some cowboy nonsense (check our lab test results for the full scoop). We’ve ditched the mess of powders for good—find out why gummies are the future.

Your Dosage Game Plan

Here’s how to nail your creatine dosage, no stress:

• Start with 5g a day—perfect for most people, whether you’re lifting, running, or just staying sharp.

• Take it whenever—pre-workout, post-nap, midnight snack, doesn’t matter.

• Stick with it—consistency beats faffing with mega doses every time.

• Want to experiment? Bump to 7-10g if you’re a bigger lad or lass, but don’t go mad.

Hit Your Summit

So, there you have it—5g is enough for most, but if you’re curious like Rogan, a bit more won’t hurt.

It’s all about finding what works for you, not chasing some mythical “perfect” dose. Whether you’re sticking to 5g or scaling up, the key is showing up day in, day out.

Ready to hit your summit? Grab your gummies, dial in your dose, and let creatine work its magic. Now, go smash that session—or that spreadsheet—your call!