3 to 5 g a day. 1 scoop of ours is 5 g.¹ ²

No. Loading means about 20 g a day (4 scoops) for 5 to 7 days, then 3 to 5 g. It fills your muscles faster. In 1 classic study, 3 g a day for 28 days raised muscle creatine about as much as 20 g a day for 6 days.² We do not suggest loading by default: you would use half a tub in the first week.

Any time. The research papers do not name a best hour. Taking it with a meal or a drink with carbohydrate may help your muscles hold more of it, but the studies did not find a difference in performance.¹ Pick a time you will not forget, like your morning coffee or after your last set. Every day is the point.

In healthy adults at normal doses, yes, as far as the research shows. The International Society of Sports Nutrition reviewed studies of up to 5 years and doses up to 30 g a day and found no harm in healthy people.¹ Most of the research is in healthy adults. If you are pregnant or nursing, under 18, take medication or have a medical condition, ask your doctor first.

Studies in healthy people have not found kidney damage at normal doses.¹ ² The worry traces back to a 1998 case report with other factors in play.² If you have kidney disease or any kidney concern, ask your doctor before you take it. Creatine can also raise creatinine on a blood test without any change in how your kidneys work, so tell your doctor you take it.²

The evidence does not support dehydration or cramps. In 1 football study, creatine users had less cramping than those on placebo.² For hair, 1 study found DHT (a hormone linked to hair loss) rose after a loading phase. It stayed in the normal range and has not been repeated, and no study in people has shown hair loss from creatine.²

Anyone under 18, pregnant or nursing, on medication, or with a medical condition, kidney disease most of all. This is for adults 18 and over.

Yes: Stand Strong 56, the 56-day program in the app and a new tub every 56 days. This page sells 1 tub, once.

If your first tub is not right for you, for any reason, email us a photo of it (the bottom, where the lot number is) within 30 days of delivery. We refund that tub in full and you keep it. The promise covers each customer's first tub, once; buy as many as you like. The refund also ends your subscription unless you ask us to keep it.

Yes, to Canada, Australia and New Zealand, for a flat shipping fee shown at checkout in your currency. Shipping in the US is free.