Creatine is naturally synthesized in the liver, kidneys, and pancreas at a rate of 1 g per day. Consuming nuts, milk, red meat, and seafood as part of a balanced omnivorous diet can contribute to another 2 g per day. Yet one can easily and safely consume it by taking powders or capsules. Supplementing with up to 30 g of creatine a day has been found to be safe and well-tolerated.