New research claims the long-trusted 5g creatine rule is outdated, and holding you back

If you’ve been dutifully taking five grams of creatine every day and thinking you’re optimising performance, think again. According to new research, that long-standing guideline may no longer cut it. A fresh review published in Advanced Exercise and Health Science suggests most people are under-dosing and missing out on the full range of benefits creatine has to offer — from improved muscle power to sharper cognition and stronger bones.

Creatine has been one of the most popular sports supplements for decades, hailed as the ultimate muscle-building aid. Yet, the new evidence argues that five grams — the gold standard for years — only scratches the surface. The review’s lead author, Dr Darren Candow, explained on the FoundMyFitness podcast that the figure was set more than 30 years ago based on narrow data from young, male weightlifters. “Five grams per day is a great start,” he said, “but it’s optimised for skeletal muscle only. If you want full-body benefits — bone, brain, immune, anti-inflammatory — you’ll need more.”

That recommendation, originating from a 1992 study, focused exclusively on muscle saturation in trained men and ignored other populations entirely — including women, older adults, and vegetarians who typically consume less creatine through diet. Back then, researchers were only measuring performance in the gym, not in the brain, bones, or other tissues where creatine plays a key biological role.

Now, science has moved on. Modern studies have linked creatine to improved neuroplasticity, reduced oxidative stress, and even greater longevity. Some trials exploring cognitive function and mood regulation have used doses well above 5g — in some cases, up to 20g a day during periods of high stress or sleep deprivation.

So how much is enough? Dr Candow recommends calculating your intake based on body weight: at least 0.1 grams of creatine per kilogram daily. For someone weighing 70kg, that works out to 7 grams a day, already 40 per cent higher than the classic prescription. For bone-related benefits, the sweet spot may be closer to 0.14g per kilo, or about 10 grams a day for that same individual. “At 10 grams per day, you’re not just topping off muscle creatine,” Candow said. “You’re potentially reaching the bone, brain, and other tissues that are often overlooked.”

The review found that 8g was the lowest effective dose for improving bone strength, especially around vulnerable areas such as the hips, while 5g produced little measurable change. For brain health, the minimum beneficial amount appeared to be 4g a day, though researchers advised increasing the dose temporarily in stressful situations.

Importantly, the review stops short of setting a definitive “optimal” dose. Instead, it provides flexible ranges depending on lifestyle, age, diet, and activity level. “Confounding variables such as baseline tissue creatine levels, bone remodelling processes, brain bioenergetics, habitual dietary intake, biological sex, age, and physical activity all likely dictate the dose required to produce a meaningful response,” the study concluded.

Put simply, your ideal creatine intake isn’t one-size-fits-all. Those who exercise regularly, follow plant-based diets, or aim to boost brain and bone function may need significantly more than five grams to see tangible results.

For anyone tempted to start “mega-dosing”, experts stress the importance of gradual adjustment and proper hydration. Creatine draws water into muscle cells, and higher doses can increase that demand. Most people tolerate up to 10 grams per day with no issue, especially when split into smaller servings.

The message from the latest research is clear: while five grams may keep your muscles ticking over, it’s unlikely to unlock the supplement’s wider potential. If you’re serious about improving long-term strength, cognition and bone health, it might be time to rethink your daily scoop.