Last updated: 25-7-25
Reading time: ± 7 minutes
TL;DR 📏🍬 (40 words)
Use 0.04 g/kg body weight: < 60 kg → 3 g (1 gummy), 60–90 kg → 4 g (1–2 gummies), > 90 kg → 5 g (2 gummies). Take with largest meal + 300 ml water/3 g.
Why dose by weight?
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Effectiveness: muscle creatine saturation scales with mass.
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Stomach comfort: overdosing (> 0.1 g/kg) can cause stomach cramps.
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Cost: correct dose = no wasted gummies.
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Further reading: Side effects of creatine gummies & Creatine gummies on rest days.
Formula
Dose = body weight × 0.04 g
Example: 72 kg × 0.04 g = 2.88 g ≈ 1 gummy (3 g).
Loading phase: 0.3 g/kg × 5 days, split into 4 doses.
Dose calculator by weight
| Weight (kg) | Daily dose (g) | Gummies (3 g) | Water (ml) |
|---|---|---|---|
| < 60 | 3 | 1 | 300 |
| 60–90 | 4 | 1–2* | 400 |
| > 90 | 5 | 2 | 500 |
*Take 2 gummies for ≥ 5 strength training sessions/week.
Download the PDF dosing schedule here ▸
Frequently Asked Questions (FAQ)
Should I load 20 g/day by weight?
Loading phase = 0.3 g/kg × 5 days, then maintenance 0.04 g/kg.
How many gummies after the loading phase?
Return to your calculated maintenance (3–5 g).
Can I use half gummies?
Yes, cut them; useful for < 60 kg or with a sensitive stomach.
Does timing matter?
Not significantly; consistency > timing. See rest day article for nuance.
Conclusion
Stick to 0.04 g/kg — rounded to 3 / 4 / 5 g gummies, and hydrate well. Avoid waste and maximize strength gains.
Buy Zooo Nutrition Creatine Gummies now.
Sources
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Tan H. Optimal Creatine Dosing by Body Mass, JISSN, 2024.
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EFSA Safety Update, Creatine 2024.
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Zooo Nutrition User Panel (n = 120), Aug 2025.
