Updated Feb 26, 2026
GNC learning guide
What is the ideal creatine dosage for older adults looking to support muscle, bone, and cognitive health?
Most older adults do well with **3–5g creatine monohydrate daily**—simple, consistent, and easy to fit into a routine.
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How long does it take for creatine to “work” in older adults?
Is 5g/day too much for someone over 60?
Do you need to cycle on and off creatine?
Should you take creatine with protein or carbs?
Does creatine cause water retention or bloating?
Is creatine proven to improve cognition or bone health in older adults?