How much creatine should I take?

No. Published dosing guidance doesn't set a separate amount for women. The 3 to 5 gram daily range applies to you too. [1]

Randomized trials across many groups show creatine does not increase fat mass. Early weight change is mostly water held inside the muscle. [6]

For most men, 3 to 5 grams a day keeps your stores full. Larger, heavily muscled people may use more. [1]

Research does not support it. One study saw a hormone (DHT) rise that stayed within normal limits, it was never repeated, and no hair loss has been reported in human studies. [6]

Creatine monohydrate. Most creatine research uses it, and it's the form the ISSN position stand recommends. TONE uses creatine monohydrate. [1]

For most healthy adults, published guidance is 3 to 5 grams of creatine monohydrate a day to keep your muscle stores full. Larger people may use more. [1]

You don't have to. Loading means about 0.3 grams per kilogram of bodyweight a day, split into several doses, for 5 to 7 days, and it fills your muscle stores faster. Taking 3 to 5 grams a day gets you to the same place in about 3 to 4 weeks, with fewer doses to remember. [1]

At 3 to 5 grams a day, your muscle creatine stores fill up over about 3 to 4 weeks. With a loading phase it takes about 5 to 7 days. [1]

Some people notice early weight change in the first days, and research shows it's mostly water held inside the muscle, not long-term water retention. Stomach upset is more likely with large single doses: in a study of athletes, one 10 gram dose raised the chance of diarrhea, while 5 gram doses did not differ from placebo for overall stomach upset. [6][5]

No. Experimental and clinical research does not support creatine causing dehydration or muscle cramps. [6]

In healthy people taking recommended amounts, research does not show kidney damage. If you have kidney disease, or you're concerned, talk to your doctor before taking creatine. [6]

Whenever you'll take it every day. Creatine builds up in your muscles over time, so taking it daily is what fills your stores. [1]

There's no set amount for creatine itself, and it doesn't dehydrate you. Drink enough to stay hydrated for how much you sweat, which varies a lot from person to person. Each TONE stick mixes with 20 to 30 oz of water. [6][3]

It's an active area of research. A review of creatine across women's lives reports benefits for muscle in women after menopause, and favorable effects on bone when creatine is combined with strength training.^† Researchers also point to the years around menopause as a time creatine may matter more, because hormone changes affect how the body uses it. Some of these studies used higher doses than 3 to 5 grams, so talk to your doctor about what's right for you. [8]

Research says it can help when paired with strength training. In a review of 22 studies of adults averaging 57 to 70 years old, people who took creatine while strength training gained more lean muscle and more upper and lower body strength than people who trained without it.^† If you have a medical condition or take medication, check with your doctor first. [7]

Yes. They do different jobs: creatine builds up in your muscles over days and weeks, while electrolytes replace the sodium and potassium you lose in sweat. [1][3]