In the Wild West of nutritional supplements, there is a relatively small handful of things we absolutely know to be true—one of them being that creatine benefits are real. Five grams of creatine monohydrate per day, together with regular resistance training and proper nutrition, can help you build muscle and get stronger. “Newer research is showing us that, in higher doses, we can increase the amount of creatine crossing the blood-brain barrier for increased energy production inside the brain,” Dr. Sonners says. Which hyped up creatine benefits are actually backed by science? We know from recent research, like a 2024 study by researchers at the University of Pennsylvania, published in the journal Nature, that we can indeed increase brain creatine levels by taking creatine supplements.