NOW Sports · Creatine · Capsules
Is NOW Sports Creatine Monohydrate Capsules underdosed?
Verdict
4.5–13.5 g a dayas the label directs · studies use 3–5 g/day of creatine monohydrate
Effective doseTaken as the label directs (1–3 servings a day, 4.5 g each), it gives 4.5–13.5 g a day; studies use 3–5 g/day. The most the directions give is above the range studies use.
One capsule gives 750 mg, so reaching the low end of what studies use (3 g) takes 4 capsules a day; it ranks 22nd of 24 creatine supplements here by dose.
4 capsules a day reach 3 g.
Heard about 20 g a day for the brain? What the brain studies used, and why to split a large dose.
What the label says
- Creatine Monohydrate per serving
- 4.5 g in 6 capsules
- Servings a day
- 1–3 servings a day
- Creatine Monohydrate a day, as directed
- 4.5–13.5 g
- Research dose
- 3–5 g/day Evidence: Strong
Suggested usage: Take 6 capsules with fruit juice or other sweetened liquid 3 to 4 times daily, before and after exercise, for the first 7 days. Thereafter, for maintenance use, consume 6 capsules 1 to 3 times daily. Allow 3 to 4 hours between doses. For continuous use beyond 28 days, use one serving (6 capsules) daily. Consume plenty of fluids with this product.
More about creatine monohydrate: forms, timing and the studies behind the dose.
Same category, compared
All 24 creatine supplements we checked, ranked by dose (commission never changes the order). Studies use 3–5 g/day of creatine monohydrate; servings counted to 3 g.
Where the reference doses come from
- Creatine Monohydrate, 3–5 g/day: Kreider et al., 2017.
- Label data: National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Label Database, 2026. https://dsld.od.nih.gov/. Label 314259, including its servings a day.
For a supplement taken every day we judge the most the label's directions give in a day, and show the least. Read the full methodology or the corrections log.