Creatine is a natural substance your body uses for energy, especially in muscles and your brain. Scientists have now figured out exactly how much creatine adults should get from food each day. Men need about 400 mg daily and women need about 240 mg daily to stay healthy. Most people who eat meat, fish, or dairy products get enough naturally, but vegetarians, vegans, and older adults might not be getting enough. This is the first official recommendation for how much creatine we should consume, which helps doctors and nutritionists plan better diets for people who might be missing out.

The Quick Take

  • What they studied: How much creatine (a natural energy compound) adults need to eat each day to stay healthy
  • Who participated: This was a scientific analysis rather than a traditional study with participants. Researchers reviewed how the human body uses and loses creatine to determine nutritional needs for healthy adults aged 19-65 years
  • Key finding: Adult men need approximately 400 mg of creatine daily and women need about 240 mg daily. Most people eating animal products get this naturally, but vegetarians and vegans may fall short
  • What it means for you: If you eat meat, fish, or dairy regularly, you’re probably getting enough creatine. If you’re vegetarian or vegan, you might want to check if you’re getting enough through plant-based sources or consider supplements—talk to your doctor first

The Research Details

This wasn’t a traditional experiment with people in different groups. Instead, scientists analyzed how the human body naturally produces and uses creatine. They looked at how much creatine your body loses each day (about 20 mg per kilogram of body weight for men and 15 mg per kilogram for women) and how much your body makes on its own (about 73% of what you need). Then they calculated how much you need to eat to make up the difference (about 27% of your needs). This approach is called a physiological analysis, and it’s a reliable way to figure out nutritional requirements when you can’t easily test thousands of people.

Understanding how much creatine we actually need helps doctors and nutritionists give better advice, especially to people who don’t eat animal products. It also helps identify who might be at risk for not getting enough. This is important because creatine is essential for muscle function and brain health, and some groups of people might not realize they need to pay attention to it.

This research is based on solid scientific understanding of how the body works. The scientists used established methods for calculating nutritional needs based on how much of a nutrient your body loses and produces naturally. However, this is a theoretical analysis rather than a study where researchers watched real people over time, so the recommendations are based on our best understanding of human physiology rather than direct observation of large groups

What the Results Show

The researchers determined that men aged 19-65 need about 5.4 mg of creatine per kilogram of body weight daily (roughly 400 mg for an average 75-kg man), and women need about 4.1 mg per kilogram daily (roughly 240 mg for an average 60-kg woman). These numbers come from calculating that your body loses about 20 mg per kilogram daily in men and 15 mg per kilogram in women through a process where creatine converts to creatinine (a waste product). Your body naturally makes about 73% of the creatine you need, so you need to get the remaining 27% from food. For most people eating typical Western diets with meat, fish, and dairy products, meeting these needs is straightforward because these foods are rich in creatine.

The research also found that people who want to build muscle or recover from injury don’t need significantly more creatine than these baseline amounts—the extra creatine needed for muscle growth is small compared to what your body already requires for basic maintenance. The study identified specific groups at higher risk for not getting enough creatine: vegetarians and vegans (who eat no animal products), older adults (whose bodies may process nutrients differently), and anyone with limited access to animal-source foods. These groups may benefit from paying closer attention to their creatine intake or discussing supplementation with a healthcare provider.

This is the first time scientists have officially established recommended daily amounts of creatine for adults. Previously, there were no official dietary guidelines for creatine, even though it’s known to be important for health. This research fills an important gap and classifies creatine as ‘conditionally essential’—meaning most people get enough from food, but certain groups need to be more intentional about it. The findings align with what scientists already knew about how the body uses creatine, but now provide specific numbers that can guide dietary recommendations.

This analysis is based on theoretical calculations of how the body works rather than long-term studies of real people eating different amounts of creatine. The recommendations apply to healthy adults aged 19-65, so they may not be accurate for teenagers, older adults over 65, or people with certain health conditions. The study didn’t test whether these specific amounts actually prevent health problems in real people over time. Additionally, individual needs may vary based on genetics, activity level, and overall health status, so these are general guidelines rather than personalized prescriptions

The Bottom Line

Most adults eating regular diets with meat, fish, or dairy products are likely meeting their creatine needs without any special effort (high confidence). Vegetarians and vegans should consider whether they’re getting adequate creatine from plant-based sources like nuts, seeds, and whole grains, or discuss supplementation with a healthcare provider (moderate confidence). Older adults and those with limited access to animal products should be aware of creatine as a nutrient to monitor (moderate confidence). If you’re considering creatine supplements, talk to your doctor first, especially if you have kidney problems or take medications

Everyone should know about creatine, but it’s especially important for vegetarians, vegans, older adults, and people with limited access to animal products. Athletes and people doing intense strength training might also benefit from understanding their creatine needs. People with kidney disease or certain medical conditions should definitely talk to their doctor before making changes. Healthy adults eating typical diets probably don’t need to make any changes

If you’re currently deficient in creatine, it may take several weeks to a few months of consistent adequate intake to restore normal levels. If you’re already meeting your needs, you should maintain them continuously since creatine is constantly being lost from your body. Benefits like improved muscle function or energy levels would develop gradually over weeks to months, not days

Want to Apply This Research?

  • Track daily creatine intake by logging servings of meat, fish, dairy, eggs, and plant-based sources like nuts and seeds. Set a daily target of 400 mg (men) or 240 mg (women) and monitor weekly averages to identify patterns
  • If you’re vegetarian or vegan, add one creatine-rich plant food daily: a handful of nuts, seeds, or whole grains. Use the app to log these additions and track whether you’re reaching your daily target. Consider setting reminders for meals containing these foods
  • Review your weekly creatine intake summary monthly. If you’re consistently falling short, discuss supplementation options with your healthcare provider. Track any changes in energy levels or muscle function over 8-12 weeks to see if meeting creatine needs makes a difference for you personally

This research provides scientific recommendations for creatine intake in healthy adults aged 19-65 years. These are general guidelines and not personalized medical advice. Individual nutritional needs vary based on age, health status, activity level, and medical conditions. If you have kidney disease, take medications, are pregnant or breastfeeding, or have other health concerns, consult your healthcare provider before making significant dietary changes or starting supplements. This information is for educational purposes and should not replace professional medical or nutritional advice from a qualified healthcare provider.