How much creatine should I take?

3 to 5 g of creatine monohydrate every day. Taken daily, your muscle stores fully saturate in about 3 to 4 weeks. An optional load of around 20 g per day (split into 4 doses) for 5 to 7 days saturates faster, then drop back to 3 to 5 g a day.

Do I need to load creatine?

No. Loading just saturates your muscles faster. Taking 3 to 5 g a day from the start reaches the same saturation in about 3 to 4 weeks, with less chance of stomach upset.

The ISSN position is that creatine monohydrate is safe for healthy adults, with no serious adverse effects reported even at high doses in long-term clinical use. Stay hydrated, and ask a doctor first if you have a medical condition.

Which creatine brand should I buy in Bangkok?

Rule1, Optimum Nutrition, Dymatize and Ultimate Nutrition all sell creatine monohydrate in our catalog, so brand mostly comes down to pack size, price per dose and whether you want Creapure, which Dymatize lists. The table on this page works out the cost of a 5 g dose for each tub and shows which are on the shelf today.

Where can I buy genuine creatine in Bangkok?

At UnReal Supplements inside UnReal Gym on Sukhumvit Soi 24, two minutes from Phrom Phong BTS. Genuine creatine monohydrate, with pickup at the gym and free delivery in Bangkok on orders of at least ฿1,500 after discounts for whatever is on the shelf that day. Each product page shows Add to cart or Notify me.

How much creatine should I take for my bodyweight?

The ISSN position stand gives about 0.3 g per kg a day for 5 to 7 days if you load, which is 21 g a day at 70 kg, then 3 to 5 g a day. Loading is optional: 3 to 5 g a day alone raises muscle stores over about 3 to 4 weeks.

Updated 2026-11-03 · 4 min read

Creatine guide: how to take it, loading, and is it safe

By the UnReal Supplements team. Sources and catalog last checked: 2026-11-03.

Short answer

Creatine monohydrate is the most evidence-backed strength supplement. Take 3 to 5 g per day, every day, and your muscle stores fully saturate in about 3 to 4 weeks; an optional load of about 20 g per day for 5 to 7 days saturates faster. The ISSN considers it safe for healthy adults. The table below works out the cost of a 5 g dose for every tub in our catalog.

Bodyweight in kg

How do you want to start

Your creatine plan

Without loading, 3 to 5 g a day raises muscle stores over about 3 to 4 weeks.

Maintenance: 3 to 5 g a day, every day.

What a day costs, from the creatine on our shelf

Tub	Per day at 5 g	Days a tub lasts at 5 g	Today
Rule 1 Creatine 390 g, Unflavored390 g, pack weight, unflavoured	11.3 THB	78	On the shelf
Optimum Nutrition Micronized Creatine Powder 600 g, Unflavored600 g, creatine from the label	14.7 THB	120	On the shelf
Optimum Nutrition Micronized Creatine Powder 300 g, Unflavored300 g, creatine from the label	16.3 THB	60	On the shelf
Rule 1 Creatine 156 g, Unflavored156 g, pack weight, unflavoured	16.3 THB	31	On the shelf
Ultimate Nutrition Creatine 300 g, Unflavored300 g, creatine from the label	7.2 THB	60	Not on the shelf
Optimum Nutrition Micronized Creatine Powder 360 g, Blueberry Lemonade300 g, creatine from the label	16.3 THB	60	Not on the shelf
Dymatize Creatine Monohydrate with Creapure 300 g, Unflavored300 g, pack weight, unflavoured	17.7 THB	60	Not on the shelf
Rule 1 Creatine 210 g, Blue Raspberry150 g, creatine from the label	19.3 THB	30	Not on the shelf
Rule 1 Creatine 210 g, Fruit Punch150 g, creatine from the label	19.3 THB	30	Not on the shelf

Prices are today's catalogue prices. Cost is price over grams of creatine in the tub, times your daily grams. Tubs with a flavour and no stated creatine per serving, and blends with electrolytes, are left out.

How to take creatine

The simplest approach works: 3 to 5 g of creatine monohydrate every day, any time, with water or your shake. Taken this way, your muscle creatine stores fully saturate over about 3 to 4 weeks. Consistency matters more than timing.

If you want the effects sooner, the ISSN loading protocol is about 5 g taken four times a day (roughly 20 g) for 5 to 7 days, then 3 to 5 g a day to maintain. Loading is optional, not required.

Is creatine safe?

Creatine monohydrate is one of the most studied supplements in sports nutrition, and the ISSN position is that it is safe for healthy adults, with no serious adverse effects reported even at the higher doses used in clinical research over long periods. Drink enough water, and check with a doctor first if you have a medical condition.

A little water is drawn into the muscle, which is part of how it works, but quality monohydrate at 5 g a day rarely causes meaningful bloating.

Which creatine to buy

Plain creatine monohydrate is the proven form, you do not need fancier, pricier versions.
Single-ingredient powders are easy to verify and store well.
Buy genuine: check the seal and the brand's authenticity code.

Cost of a 5 g creatine dose by tub, UnReal Supplements catalog, Thai Baht
Product	Pack	Price	Per 5 g (THB)	Days at 5 g	Today
Rule 1 Creatine 390 g, Unflavored390 g, 78 days	390 g	฿880	11.3	78	On the shelf
Optimum Nutrition Micronized Creatine Powder 600 g, Unflavored600 g, 120 days	600 g	฿1,759	14.7	120	On the shelf
Optimum Nutrition Micronized Creatine Powder 300 g, Unflavored300 g, 60 days	300 g	฿980	16.3	60	On the shelf
Rule 1 Creatine 156 g, Unflavored156 g, 31 days	156 g	฿510	16.3	31	On the shelf
Ultimate Nutrition Creatine 300 g, Unflavored300 g, 60 days	300 g	฿430	7.2	60	Notify me
Optimum Nutrition Micronized Creatine Powder 360 g, Blueberry Lemonade360 g, 72 days	360 g	฿980	13.6	72	Notify me
Rule 1 Creatine 210 g, Blue Raspberry210 g, 42 days	210 g	฿580	13.8	42	Notify me
Rule 1 Creatine 210 g, Fruit Punch210 g, 42 days	210 g	฿580	13.8	42	Notify me
Dymatize Creatine Monohydrate with Creapure 300 g, Unflavored300 g, 60 days	300 g	฿1,060	17.7	60	Notify me

Where to buy creatine in Bangkok

UnReal Supplements sells creatine monohydrate from Optimum Nutrition, Rule1, Dymatize and Ultimate Nutrition. The shop is inside UnReal Gym at 51 iStore Building on Sukhumvit Soi 24, two minutes from Phrom Phong BTS Exit 1, open 06:00 to 22:00 daily, or you can have it delivered anywhere in Bangkok, free when the product total after discounts is at least ฿1,500, deliveryed the same day when you order before 6 PM. Each product page shows Add to cart when it is on the shelf today and Notify me when it is not.

Work out your creatine dose and what it costs a day

Enter your bodyweight in the calculator above. It shows the ISSN loading dose, about 0.3 g per kg a day for 5 to 7 days, and the maintenance range of 3 to 5 g a day. Below it, the creatine on our shelf is priced per day from today's catalogue price and the grams of creatine in each tub.

Loading is optional. Without it, 3 to 5 g a day raises your muscle stores over about 3 to 4 weeks. The ISSN notes that some larger athletes may need 5 to 10 g a day to maintain stores.

Can you buy creatine in Thailand, and what does customs say?

Yes, you can buy creatine in Thailand: we sell it in our Bangkok shop and deliver in Bangkok. We are a shop, not a law firm, so on the rules we only quote the Thai FDA. Its personal import page, read on 2026-11-03, does not name creatine and treats food supplements under the food rules.

Food supplements: in total not more than 15 pieces, each item a quantity equivalent to 3 months of consumption by product.
Foods for personal consumption: not more than 10 kilograms or liters in total, across all items.
As arithmetic only, not FDA text: at 5 g a day, 3 months is about 450 g, so a 300 g tub is under that and a 1 kg tub is over it.
How an officer classes a particular product is the officer's call. The page has no publication date, so open it before you fly.

Frequently asked

How much creatine should I take?: 3 to 5 g of creatine monohydrate every day. Taken daily, your muscle stores fully saturate in about 3 to 4 weeks. An optional load of around 20 g per day (split into 4 doses) for 5 to 7 days saturates faster, then drop back to 3 to 5 g a day.
Do I need to load creatine?: No. Loading just saturates your muscles faster. Taking 3 to 5 g a day from the start reaches the same saturation in about 3 to 4 weeks, with less chance of stomach upset.
Is creatine safe?: The ISSN position is that creatine monohydrate is safe for healthy adults, with no serious adverse effects reported even at high doses in long-term clinical use. Stay hydrated, and ask a doctor first if you have a medical condition.
Which creatine brand should I buy in Bangkok?: Rule1, Optimum Nutrition, Dymatize and Ultimate Nutrition all sell creatine monohydrate in our catalog, so brand mostly comes down to pack size, price per dose and whether you want Creapure, which Dymatize lists. The table on this page works out the cost of a 5 g dose for each tub and shows which are on the shelf today.
Where can I buy genuine creatine in Bangkok?: At UnReal Supplements inside UnReal Gym on Sukhumvit Soi 24, two minutes from Phrom Phong BTS. Genuine creatine monohydrate, with pickup at the gym and free delivery in Bangkok on orders of at least ฿1,500 after discounts for whatever is on the shelf that day. Each product page shows Add to cart or Notify me.
How much creatine should I take for my bodyweight?: The ISSN position stand gives about 0.3 g per kg a day for 5 to 7 days if you load, which is 21 g a day at 70 kg, then 3 to 5 g a day. Loading is optional: 3 to 5 g a day alone raises muscle stores over about 3 to 4 weeks.
Can you buy creatine in Thailand?: Yes. We sell creatine monohydrate in our Bangkok shop and deliver in Bangkok. For bringing a tub in your luggage, the Thai FDA personal import page (read 2026-11-03) does not name creatine and caps food supplements at 15 pieces, each equal to 3 months of use.
How much does a day of creatine cost?: The calculator prices each creatine tub on our shelf per day from today's catalogue price and the grams of creatine in the tub, so the figure follows the shop and is never typed into this page.

Keep reading

Shop creatine Whey protein guide Creatine price in Thailand: cost per dose Creatine monohydrate vs HCl Creatine side effects and safety เวย์โปรตีนอันตรายไหม แมสเกนเนอร์ กับ เวย์โปรตีน Bring creatine into Thailand: the FDA limits

Sources

How we keep this guide honest

We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver within Bangkok only, free when the product total after discounts is at least ฿1,500, and only what is on the shelf is for sale.