Creatine review supports raising highest observed adult intake to 10 grams

The Council for Responsible Nutrition (CRN) reviewed 162 clinical studies and found no serious adverse events linked to creatine monohydrate. The review supported a 10-gram adult highest observed intake, up from 5 grams, but did not call that a recommended daily dose.

Tonnage · published Thursday, November 5, 2026 at 2:30 PM ET · 1 min read · 1 source

A lifter's hands gripping a barbell loaded with black bumper plates — Photo: U.S. Air Force photo by Staff Sgt. Kirby Turbak / Wikimedia Commons, Public domain license

The Council for Responsible Nutrition (CRN) released an updated safety assessment of creatine monohydrate. The review covered 162 clinical studies and found no serious adverse events attributed to supplementation.1

Its findings supported raising the highest observed intake (HOI) for adults from 5 grams to 10 grams a day. CRN said this was the highest intake backed by acceptable-quality studies without identified harm, not a recommended dose.1

For trainers, the distinction matters because the review did not set a daily dose for clients.1