Creatine Loading Calculator

Dosage recommendations are based on clinical research, manufacturer guidelines, and dietary reference intakes established by bodies such as the NIH and EFSA. The calculator personalises the baseline dose using factors like bodyweight, activity level, and goal where evidence supports this approach.

Most widely studied supplements are safe when taken within recommended doses. Individual responses vary, and some supplements interact with medications. Always consult a healthcare provider before beginning any supplementation, particularly if you take prescription drugs or have a pre-existing health condition.

Timing and absorption depend on the specific supplement. Fat-soluble vitamins (A, D, E, K) and omega-3s absorb better with a meal containing fat. Others like caffeine and creatine work well regardless of food intake. The calculator's output notes and references cover timing where it's clinically significant.

For most micronutrients and many compounds (like omega-3s, calcium, and vitamin D), whole foods are the preferred source. Supplements fill gaps when dietary intake is insufficient. The recommendation is to optimise diet first, then use supplements to address specific deficiencies or performance needs.

Timelines vary considerably by supplement and goal. Creatine loading protocols show performance effects within 5–7 days. Omega-3s take 4–8 weeks to meaningfully affect biomarkers. Vitamin D levels change slowly over months. Tracking baseline and follow-up measurements helps assess your individual response.