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As a dietary supplement, take one rounded teaspoon (approximately 5 grams) two times a day, evenly spaced, on an empty stomach.

Optional 8-week creatine monohydrate loading and maintenance cycle:

Week 1: Loading (20g/ day)

Weeks 2-5: Maintenance (10g/day)

Weeks 6-8: Off (no creatine)

Repeat cycleNot recommended for individuals under 18 years of age, pregnant women, or nursing mothers. 

Not recommended for individuals under 18 years of age, pregnant women, or nursing mothers. 

Stay adequately hydrated while using creatine. 

Some individuals may experience stomach discomfort or bloating, especially with higher doses. 

People with pre-existing kidney conditions should consult a doctor before using creatine.