How much creatine should I take a day?

The International Society of Sports Nutrition (ISSN) recommends a daily dose of 3-5 grams of creatine monohydrate for most individuals to support athletic performance and muscle growth. This dose can typically be taken in a single serving or divided into smaller doses throughout the day, depending on individual preferences and tolerance. It's important to follow the recommended dosage and consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking other medications.