Creatine Supplements Show Strong Evidence for Muscle Growth, But Skip the Hype About Brain Benefits
NPR reviewed popular wellness trends for 2026 and found creatine supplements have solid scientific backing for building lean muscle mass when combined with resistance training. Experts say claims about brain function and blood sugar benefits lack strong evidence.
Creatine supplements have strong scientific backing for one thing: building lean muscle mass when combined with resistance training. That is the finding from NPR's review of popular wellness trends published in January 2026.
Nutrition researchers say the evidence for creatine adding lean muscle is "overwhelming" when paired with regular strength workouts. The supplement can also help sustain energy during exercise sessions.
But the hype goes further than the science. Claims that creatine improves brain function or helps regulate blood sugar do not have strong evidence behind them, according to experts interviewed by NPR.
The review also looked at other trending wellness practices. Continuous glucose monitors, originally designed for people with diabetes, are being used by healthy individuals to track blood sugar. Some users report losing weight or improving their diet as a result, but researchers caution that the devices can give different readings for the same meal and may overestimate blood sugar levels compared to blood tests.
On the topic of full-fat dairy, researchers found that fat-free, low-fat, and full-fat dairy have similar effects on heart disease risk. Some studies even show benefits from higher-fat dairy. Experts note that concerns about dairy fat can distract from bigger dietary issues like excessive salt, refined carbohydrates, and sugar.
Weighted vests for walking got a mixed review. Evidence for bone growth is limited, though one study showed benefits when combined with resistance workouts. Vests may offer cardiovascular benefits and burn more calories due to added weight.
The bottom line from health experts: focus on proven basics like resistance training, whole foods, quality sleep, and stress management before chasing the latest supplement trend.
