What Does 5mg of Creatine a Day Do? The Critical Difference Between Milligrams and Grams

January 6, 2026 •

4 min read

The vast majority of studies supporting creatine's benefits have used daily dosages measured in grams, not milligrams. Taking just 5 milligrams (mg) of creatine a day, an amount 1,000 times smaller than the standard dose, is a common misconception that would render the supplement ineffective. This guide clarifies the critical difference between the insignificant milligram dose and the proven gram dose.

Quick Summary

Taking 5mg of creatine is likely ineffective due to the minuscule dosage; the standard recommendation is 5 grams (5,000mg). This article clarifies the dosage discrepancy, detailing what the scientifically backed gram dosage does for muscle energy, strength, and performance.

Key Points

Dosage Unit Is Key: 5mg (milligrams) is an insignificant dose; the standard, effective amount for creatine supplementation is 5g (grams), or 5,000mg.
5mg is Ineffective: Taking only 5mg of creatine has no noticeable effect on muscle performance or saturation because it is less than what the body naturally produces daily.
5g Boosts Performance: A consistent 5g daily dose increases muscle phosphocreatine stores, enhancing ATP production for short bursts of high-intensity exercise.
Promotes Strength and Growth: When paired with resistance training, a 5g dose can increase muscle strength, power, and size.
Safe and Well-Studied: Creatine is one of the most extensively researched supplements and is safe for healthy adults when taken at recommended doses.
Minimal Side Effects: Minor, temporary side effects like water retention can occur, but myths about dehydration, cramps, and kidney damage are not supported by evidence.

Understanding the Correct Creatine Dosage

Many people are confused by the units of measurement for supplements, and creatine is no exception. The most common and effective daily dose for creatine is 3 to 5 grams (g), which is equivalent to 3,000 to 5,000 milligrams (mg). A dose of 5 milligrams, therefore, is an error in scale—it's a virtually nonexistent amount that would not impact your body's creatine stores.

What Happens When You Take Only 5mg of Creatine?

In short, nothing. The body produces about 1 to 2 grams of creatine daily on its own and obtains another 1 to 2 grams from dietary sources like red meat and fish. This means that taking just 5 milligrams of creatine in supplement form is less than the amount your body naturally produces and would have no observable effect on muscle saturation or athletic performance. The supplement would be entirely wasted.

The Power of the Proper 5 Grams (5,000mg) Dose

When you correct the dosage to the recommended 5 grams, the effects are significant and backed by decades of research. This is the dosage that helps to saturate your muscles with creatine, leading to a host of performance-enhancing benefits.

How a 5g Daily Dose Works

Creatine's primary function is to increase the body's phosphocreatine stores, which are used to generate adenosine triphosphate (ATP), the body's main energy currency. This boost in available energy is what powers high-intensity, short-duration activities like lifting weights or sprinting. By increasing ATP availability, a consistent 5g dose allows for more total work during a training session, better performance, and faster recovery between sets.

Creatine Dosing Strategies

There are two primary approaches to supplementing with creatine, both of which use the 5g daily dose as a cornerstone:

The Loading Phase: This involves taking a higher dose, typically 20-25 grams per day divided into 4-5 servings, for 5-7 days. This rapidly saturates muscle creatine stores. After the loading period, you switch to a daily maintenance dose of 3-5g.
The Maintenance-Only Approach: You can skip the loading phase and simply take the 3-5g maintenance dose daily. While it takes longer to saturate the muscles (around 28 days), it is just as effective over the long term and can help avoid minor side effects like bloating.

Comparison: 5mg vs. 5g Creatine Daily


Feature	5mg Creatine Daily	5g Creatine Daily (Maintenance)
Effectiveness	Ineffective; too small a dose to have any impact.	Highly effective for increasing muscle phosphocreatine stores.
Muscle Saturation	No noticeable impact on muscle creatine levels.	Maximizes muscle creatine levels over time (28 days without loading).
Strength & Power	No improvement in strength or high-intensity exercise.	Significant gains in strength, power, and high-intensity exercise performance.
Energy & Recovery	Provides no supplemental energy for workouts.	Enhances ATP production, leading to more energy and faster recovery.
Long-Term Benefits	None.	Promotes muscle growth (when combined with training), potentially supports brain health, and aids in sarcopenia prevention.
Side Effects	None, as the dose is too low to cause any reaction.	Minimal, often transient. May include temporary water retention. Higher doses can cause minor stomach upset.

Common Myths and Side Effects of the Proper Dose

Creatine is one of the most researched supplements and has an excellent safety profile when taken correctly. Many myths about its safety have been debunked.

Kidney Damage: Studies confirm that creatine does not harm kidney function in healthy individuals. The misconception stems from a byproduct of creatine metabolism, creatinine, which is used to test kidney function, but a temporary increase does not indicate damage.
Dehydration and Cramps: Research does not support the claim that creatine causes dehydration or muscle cramps. In fact, it may help maintain hydration by pulling water into muscle cells.
Water Weight: A rapid, temporary weight gain of 1-2kg can occur during the initial stages, especially with a loading phase, as creatine draws water into the muscles. This is not fat gain and is a normal part of the process.

The Importance of Consistency and Quality

Creatine is most effective when taken consistently every day, including non-training days, to keep muscle stores saturated. Choosing high-quality, third-party-tested creatine monohydrate is also recommended, as it is the most studied and purest form. For more detailed information on creatine's safety, consult resources like those from the International Society of Sports Nutrition (ISSN), a reputable source for scientific research on sports nutrition.

Conclusion

While a daily intake of 5mg of creatine would produce no effect, a 5g dose is a highly effective, safe, and well-researched supplement for boosting strength, power, and muscle performance. For anyone serious about their training, understanding the correct unit of measurement is the first and most critical step toward reaping creatine's benefits. Always follow recommended dosing guidelines and consult a healthcare professional with any specific health concerns.

Optional outbound link: International Society of Sports Nutrition

Frequently Asked Questions

The difference is one thousandfold. 5 grams (g) is the standard, effective dose (5,000 milligrams), while 5 milligrams (mg) is a minuscule amount that would not produce any physiological effect.

No, a 5mg dose is not effective for muscle growth. The dosage is far too small to influence the muscle creatine stores necessary to enhance strength and facilitate growth during training.

If you use a loading phase (20-25g daily for 5-7 days), the effects can be noticed within a week. Without loading, it typically takes around 28 days of consistent 5g daily intake to fully saturate your muscle creatine stores.

The most effective method is consistent daily intake. You can either take 5g per day indefinitely or start with a loading phase of 20g/day for 5-7 days before dropping to 5g daily.

Creatine can cause temporary water retention, particularly during a loading phase, as it draws water into the muscle cells. This is a normal and harmless effect, not fat gain.

For healthy individuals taking recommended doses, creatine is safe and does not harm the kidneys. People with pre-existing kidney conditions should consult a doctor before supplementing.

Yes, taking creatine daily, including on rest days, is recommended to maintain saturated muscle creatine levels for optimal performance and recovery.