CreatineIQ
A personalized, science-backed dose calculator tailored to your body.
Understanding Science-Backed Creatine Dosing
Creatine monohydrate is the most extensively researched ergonomic and neuroprotective supplement in sports science. Discover how CreatineIQ replaces rigid dosing rules with individualized pharmacokinetics.
Standard guidelines prescribe 20 grams per day to everyone regardless of physical build. CreatineIQ uses Lean Body Mass (LBM) to estimate actual skeletal muscle volume, avoiding excess supplement waste and gastrointestinal stress.
High single-dose boluses draw water into the intestines through osmotic pressure, causing stomach cramping. Our algorithm lets you define your personal daily limit (e.g., 6g/day) and dynamically scales loading days to achieve 100% saturation comfortably.
Brain bioenergetics demand higher intracellular creatine stores during sleep deprivation, cognitive fatigue, or post-concussion recovery. Our protocols calculate evidence-aligned dosing based on neurological literature.
Skeletal muscle tissue has a physiological saturation ceiling of approximately 150 to 160 mmol/kg of dry muscle mass.
Because dietary creatine is found almost exclusively in red meat and seafood, baseline saturation varies significantly by diet:
- Vegans & Vegetarians: ~60% starting baseline saturation.
- Flexitarians & Mixed Diets: ~70-75% baseline saturation.
- Carnivore & High-Meat Diets: ~80% baseline saturation.
Creatine naturally degrades into creatinine at a baseline rate of 1.6% to 2.0% per day.
Systematic reviews and longitudinal studies (such as ISSN position stands) confirm that continuous creatine monohydrate supplementation is safe for healthy individuals and does not cause kidney damage, hair loss, or dehydration.
Have Questions About Creatine Forms or Safety Myths?
Read our evidence-based comparisons on Creatine Monohydrate vs. HCL vs. Kre-Alkalyn and peer-reviewed myth breakdowns.