The normal dosage of creatine monohydrate ranges from 10 to 30 grams per day. The dosage depends on your body, the kinds of exercise you do, the body fat percentage. Experts believe that in order to get the best benefits from creatine supplements, the muscles need to be saturated with creatine first. Therefore, creatine dosage is divided into three phases, namely, loading phase, maintenance phase and wash out phase. The loading phase is meant to saturate the muscles with creatine. The loading dose ranges from 20 to 30 grams per day. The dosage can be divided into 4 dosages of 5 grams daily. During this time, you should eat plenty of carbohydrates so that your body can utilize the creatine efficiently. The aim of the maintenance phase is to maintain constant creatine levels in the muscles. During this time, it is recommended to take 2 to 5 grams of creatine per day. The maintenance phase should not last for more than 1 month. There is no use in continuing this dosage of creatine beyond one month. The last wash out phase is meant to help the body recover from the high doses of creatine it was subjected to. This phase usually lasts for one month and it helps flush out excess creatine. This phase has been included in dosage because the long term effects of creatine supplementation are still unknown. In other words, the wash out phase is a precautionary measure.