Doctor Explains 3 Best Ways to Take Creatine for Muscle Growth

Three Ways to Take Creatine: A Doctor's Guide to Optimal Dosage and Results Madrid, Spain – June 5, 2025 – Health and fitness influencer Isabel Vina, MD, recently shared advice on the optimal way to take creatine supplements. In a short video, Dr. Vina outlines three common methods, comparing their effectiveness and potential side effects. The first method, known as the loading phase, involves taking 20 grams of creatine daily for 5-7 days followed by a lower maintenance dose. While effective for quickly achieving higher creatine levels, Dr. Vina notes, "This method increases the risk of gastrointestinal issues." A second approach is to tailor the dosage to body weight, using 0.1 grams per kilogram. This personalized approach allows individuals to adjust their intake based on their needs. However, Dr. Vina strongly advocates for a third method: "I recommend a long-term approach of 3-5 grams daily. Creatine acts through accumulation, so a consistent, lower dose is better for long-term benefits and minimizes stomach upset." The video's popularity, with thousands of views and hundreds of likes in just a few days, highlights the public's interest in evidence-based advice on supplementation.