It should say, I've never supplimented the creatine in my diet, get it all from food so I wouldn't feel confident telling you what to takes with out having the experience myself.

I researched it for a little unit in college, I got a lot of my info off this site:
http://www.absolute-creatine.com/

Seems impartial, they have nothing to gain from telling you to over use the stuff (they don't sell it so they won't profit from you guzzling down stupid amounts of it)