Optimum Nutrition · Creatine · Powder

Is Optimum Nutrition Micronized Creatine Powder underdosed?

1 serving = 6 g of powderDirections: 1 serving a dayLabel as of 24 Jul 2025 · NIH DSLD

Verdict

5 g a dayas the label directs · studies use 3–5 g/day of creatine monohydrate

Effective dose

Taken as the label directs (1 serving a day, 5 g each), it gives 5 g a day; studies use 3–5 g/day.

One serving gives 5 g, enough on its own for the low end of what studies use (3 g); it ranks 14th of 24 creatine supplements here by dose.

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: 5 g in 6 g of powder
Servings a day: 1 serving a day
Creatine Monohydrate a day, as directed: 5 g
Research dose: 3–5 g/day Evidence: Strong

Directions: Add 6 grams (1 rounded teaspoon) of Micronized Creatine Powder to a protein shake or a glass of your favorite beverage. Then mix it up with a spoon. Tip: Power-up protein and weight-gainer shakes with a rounded teaspoon of Micronized Creatine Powder. Suggested use: Intended for use in healthy adults and as part of a healthy, balanced diet and exercise program.

The label's directions, as printed.

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.

Product	Per serving	Servings to reach it	Form
Animal Creatine Chews	5 g	1 or less	Chews
Beast Bites Creatine Infused Gummies	5 g	1 or less	Gummies
BulkSupplements Creatine Monohydrate	5 g	1 or less	Powders
Force Factor Creatine Gummies	5 g	1 or less	Gummies
GNC Pro Performance Creatine Monohydrate	5 g	1 or less	Powders
Gorilla Mind Gorilla Mode Creatine	5 g	1 or less	Capsules
Jacked Factory Creatine Gummies	5 g	1 or less	Gummies
Klean Athlete Klean Creatine	5 g	1 or less	Powders
Lemme Creatine Gummies	5 g	1 or less	Gummies
Momentous Creatine	5 g	1 or less	Powders
Momentous Creatine Chews	1 g	3	Chews
Naked Nutrition Naked Creatine (Creatine Monohydrate)	5 g	1 or less	Powders
Nutricost Creatine Monohydrate Powder	5 g	1 or less	Powders
Optimum Nutrition Micronized Creatine Powder (this product)	5 g	1 or less	Powders
Orgain Creatine Monohydrate	5 g	1 or less	Powders
Sports Research Creatine Monohydrate	5 g	1 or less	Powders
Thorne Creatine	5 g	1 or less	Powders
Transparent Labs Creatine HMB	5 g	1 or less	Powders
Wild Gainz Creatine Gummies	5 g	1 or less	Gummies
Zhou Creatine Chews	5 g	1 or less	Chews
Create Creatine Monohydrate Gummies	4.5 g	1 or less	Gummies
NOW Sports Creatine Monohydrate Capsules	4.5 g	1 or less	Capsules
MuscleTech Creatine Chews	3 g	1 or less	Chews
Kaged Creatine HCl Capsules	667 mg	4.5	Capsules

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 332126, 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.