8 Best Supplements For Muscle Growth Backed By Science

Building muscle is one of the most common goals in health and fitness. Enter any gym, and you’ll see people from all walks of life moving weights around. 

Take a closer look, and you’ll see some of them sipping their pre-workout drink before training. Others will finish their session before enjoying their favorite protein shake. 

Muscle building is done for many reasons. It helps enhance athletic performance, improve longevity and bone health, and assist injury rehabilitation. Obviously, it also makes you look amazing in the mirror.

Alongside a suitable exercise stimulus, diet plays a critical role in muscle building. It provides energy for muscle-building processes to occur. Alongside this, supplements taken as part of your dietary intake can offer additional benefits. 

With a saturated supplement market designed to draw you in, how do you know which ones to take? We’ve put together a list of the eight best supplements for muscle growth to help you out.

8 Best Supplements For Muscle Growth

After examining the state of current research, we’ve put together our eight best supplements for muscle growth. With the help of our in-house experts at Endomondo, we’ve examined each one in detail. Following a rigorous research process, we’ve come up with a list of the best muscle building supplements backed by science. 

*Medical Disclaimer — This muscle-building supplement guide is meant to be informative in nature and should not replace qualified medical advice. Furthermore, the opinions presented within this guide are not meant to replace qualified medical advice. 

If you have any questions about supplements for muscle growth, speak to a qualified healthcare professional. This may include a primary care doctor or dietician who can offer detailed recommendations and support. 

Creatine 

Creatine is one of the most widely studied muscle-building supplements in the world. It has a huge amount of evidence showing its effectiveness for muscle building, performance, and recovery. 

Of the different types, creatine monohydrate is the best creatine supplement. It’s the most commonly studied and shown to be the most effective. This is in part due to its affordability and extensive research backing. 

The body naturally produces creatine for several important functions. These include energy production, disease prevention, and exercise performance. However, this isn’t enough to fully saturate your muscle creatine stores. 

Supplementing with creatine increases your muscular phosphocreatine stores, allowing for faster adenosine triphosphate or ATP regeneration. This is one of the key energy sources used in bouts of high-intensity activity, including resistance exercise. 

With more energy, you’re able to lift heavier weights and perform more repetitions in the gym. As training volume is a vital component of muscle-building, creatine can, therefore, enhance it.

Unlike other supplements, creatine takes time to accumulate in your body. As a result, it may take some time to start seeing significant improvements. It’s commonly taken using two different methods:

• Loading Protocol — Take 20–25 grams of creatine a day for 5–7 days before using 3–5 grams per day as a maintenance dose.
• Low-Dose Protocol — Take 3–5 grams of creatine per day with no loading phase. Compared to the loading phase, you’ll saturate your creatine stores in around four weeks.

Protein Powder

Protein is classed as an essential macronutrient. This means that the body can’t produce enough naturally to meet its needs. Therefore, we need to ingest large amounts via our dietary intake.

The current daily protein intake recommendations are 0.64–0.91 grams per pound of body weight. For resistance-trained individuals, a higher intake of 1.04–1.41 grams per pound of body weight is suggested.

Amino acids are the building blocks of protein, of which there are nine. These join together to form muscle tissue. Adequate protein intake following exercise allows the muscles to repair and rebuild. Without it, muscle protein synthesis (muscle growth) and muscle recovery are severely impacted. 

Protein powder provides a convenient, ready-to-drink protein source. While whole foods should make up most of your protein intake, powder powders can be used to meet your daily needs. When these needs are met, muscle-building processes are better optimized. 

Several protein powders, each with a different amino acid profile, can be used. The main ones include:

• Whey Proteins (Isolate, Concentrate, Hydrolysate).
• Pea Protein.
• Egg Protein.
• Brown Rice Protein.
• Soy Protein.
• Casein Protein.

Generally speaking, protein shakes are commonly consumed after a training session. While this isn’t necessarily needed, it’s what most of the research supports. 

Protein powders are one of the most commonly consumed muscle building supplements. In one study, 52.2% of participants reported using protein shakes. Furthermore, 58.9% of participants reported using protein bars.

Fish Oil (Omega-3 Fatty Acids)

Fat is another essential macronutrient, alongside carbohydrates and protein. It provides energy, supports cell wall maintenance, and aids hormone production. 

Essential fatty acids are types of fat that need to be obtained through the diet. The two main types are omega-3 and omega-6 fatty acids. Of these, omega-3s are the most important for muscle-building processes.

Fish oil comes from the fatty tissue in fish such as salmon, mackerel, and herring. It’s high in omega-3s, with the two main types being eicosapentaenoic acid and docosahexaenoic acid. It’s often taken as a tablet or in a liquid form, depending on the brand.

Omega-3s are known to have several beneficial effects when it comes to muscle building. One of the main ones is reducing chronic inflammation, helping to reduce delayed onset muscle soreness and improve recovery. Alongside this anti-inflammatory effect, it may enhance muscle protein synthesis and improve blood flow to the working muscles.

Even though omega-3s are found in fatty fish, most people don’t eat enough. Therefore, they don’t reach the levels needed to optimize their health and performance when building muscle. Fish oils offer a convenient way to meet daily needs and ensure a consistent intake.

Beta-Alanine

Beta-alanine is an amino acid naturally produced in the liver. It can also be obtained through dietary sources such as meat and poultry. Unlike other amino acids used for muscle protein synthesis, it combines with an essential amino acid called histidine to form carnosine.

During high-intensity exercise, such as resistance training, carnosine (a naturally occurring molecule) acts as a muscle buffer. This means that it helps to neutralize the build-up of hydrogen ions, reducing the acidic muscle environment. This is commonly referred to as fatigue, which decreases or stops muscular contractions.

Beta-alanine supplementation increases the amount of carnosine in the body. With carnosine helping to buffer the accumulation of hydrogen ions, supplementation helps reduce the onset of fatigue when training.

This can contribute to muscle growth indirectly by improving training capacity and increasing gym performance. In terms of supplementation, beta-alanine should be taken daily to maintain adequate muscle carnosine levels. It’s often included as part of a pre-workout or can be used as a stand-alone supplement. 

Branched-Chain Amino Acids (BCAA)

Branched-chain amino acids, or BCAAs, are a group of three essential amino acids — leucine, isoleucine, and valine. They’re classed as essential, meaning the body can’t produce enough naturally to meet its requirements.

Unlike other amino acids that are metabolized in the liver, BCAAs are processed in the skeletal muscle. Therefore, they play a leading role in muscle metabolism, energy production, and general health. Dietary sources rich in BCAAs include meat, dairy, eggs, and legumes.

The relationship between BCAAs and muscle building has been extensively studied. Primary research suggests that supplementation enhances muscle growth and reduces muscle soreness, improving subsequent recovery time. However, other research suggests that a complete protein source is more effective for muscle building compared to just BCAAs alone. 

With this, BCAAs may be best utilized during times when the ingestion of complete protein sources is not possible. Common examples include during periods of caloric restriction or when ingesting plant-based protein sources with an incomplete amino acid profile.

While research is mixed, the best BCAA supplements may still be worth considering in the situations listed above. For optimal results, take them alongside other supplements as part of a well-organized dietary routine.

Beta-Hydroxy Beta-Methylbutyrate (HMB) 

Beta Hydroxy Beta-Methylbuterate, also known as HMB, is a naturally occurring amino acid primarily responsible for the metabolism of leucine. This is an essential amino acid thought to be key in the activation of muscle protein synthesis or muscle growth.

Common leucine dietary sources include meat, fish, and dairy products. However, only a small fraction of this is converted to HMB. Therefore, supplementation is needed to achieve levels commonly associated with muscular performance benefits. 

HMB is thought to enhance muscle building via several mechanisms. These include enhancing protein synthesis and reducing muscle protein breakdown. Both of these are crucial processes for muscle-building.

Studies examining HMB have shown small improvements in fat-free mass following HMB supplementation in athletes. Furthermore, studies looking at muscle damage following exercise have suggested lower markers of muscle damage with HMB supplementation. 

With this, HMB plays a vital role in muscle protein metabolism, therefore offering benefits as a muscle-building supplement. Alongside this, it seems to be more effective for beginners and those suffering from muscle wastage conditions. That said, it is worth keeping an eye out for the best HMB supplements currently on the market.

Multivitamins

Multivitamins are dietary supplements that contain a combination of vitamins, minerals, and sometimes other ingredients. They’re commonly used to provide micronutrients that often can’t be consumed in high-enough qualities through dietary intake. 

Most people use them as a way to support general health and well-being. However, they can also benefit muscle building when correctly integrated as part of a supplement routine.

Vitamins and minerals play key roles in several bodily functions (physiological processes). These include metabolism, tissue maintenance, and immune system responses.

B-complex vitamins (vitamin B6, B12, and folate) play key roles in energy metabolism. Calcium and vitamin D are involved in bone health and muscular contractions. Furthermore, vitamin C and vitamin E are vital antioxidants that reduce oxidative stress caused by intense activity. 

With this, adequate intakes of these key vitamins and minerals are crucial to maintaining optimal function and health. This is especially important for individuals engaging in regular, intense activity such as resistance training. 

Multivitamin supplements can, therefore, be used to support vital physiological processes needed for muscle building and general health. In most cases, they should be used alongside a well-rounded dietary intake consisting of whole food sources. Multivitamin supplementation should be used to plug potential nutritional gaps rather than replace whole foods. 

Vitamin D3

Vitamin D3 is a vitamin naturally present in foods such as salmon, tuna, sardines, and egg yolk. It’s produced by the skin when exposed to ultraviolet radiation from sunlight. Furthermore, it’s commonly used as a dietary supplement designed to support general health and wellness.

Vitamin D is converted in the liver and kidneys to calcitriol once ingested. In turn, this improves calcium absorption, which is one of the main mechanisms for muscle growth. Therefore, it’s a vital dietary component for bone health, muscle function, and immune system functioning. 

Without enough vitamin D3 in your diet, only a small amount of calcium is absorbed. That said, supplementation can help raise calcium levels. The raised calcium can then help muscular contractions take place and drive muscle growth by activating enzymes involved in the muscle-building process.

With this, Vitamin D3 and calcium work together to optimize the vital pathways involved in exercise and the resulting muscle-building processes.

What To Consider When Choosing Muscle-Building Supplements 

The factors below should be your main considerations when choosing muscle-building supplements. These are the main things we looked at when deciding on our top eight choices. 

Muscle-Building Goals

Deciding on your muscle-building goals should be the first consideration before moving to any of the points below. Knowing the goals that you want to accomplish allows you to focus on the supplements designed to help achieve them. 

Each of the supplements above is designed for specific muscle-building needs. For example, if you need to increase your daily protein intake, protein powder is a great option. If you’re not getting enough fatty fish in your diet, an omega-3 supplement should be used.

Do your research into what each supplement does, using the information above as guidance. If you’re unsure, you can consult with a healthcare professional who can help you form a suitable supplement plan.

Ingredients

Muscle-building supplements contain several different ingredient formulations. Each supplement has a list that details the amount and type of each ingredient it contains. This determines the effectiveness and the resulting effects of each one. 

With this, it’s important to carefully read the supplement label to determine how effective it is. Examine the amounts of the different ingredients and compare them to the scientifically-backed doses. This allows you to see whether a supplement has the amount needed to see a positive effect.

It’s important to note that research into supplement use on females is limited. Most of the data involves young to middle-aged men. With this, more research on females is needed.

Generally speaking, more is often better. However, you should be aware of the potential side effects, taking notice of the upper suggested safe doses. 

Next, look at the types of each ingredient, usually in brackets next to the ingredient name. Different types offer different bioavailability, meaning they are absorbed at different rates. Check the type and compare it to the scientifically suggested one to see how effective it is. 

Supplement Interactions

Some muscle-building supplements are designed to be taken on their own, while others work better together. This means that when they’re combined, the effects of each supplement may be better than when taken individually.

A key example would be the combined effects of creatine and beta-alanine. Creatine helps increase your strength and performance, while beta-alanine helps reduce potential fatigue. Taken together, these can have synergistic (combined) gym performance effects.

Check which supplements go well together and look to combine these into your muscle-building stack. 

Third-Party Testing

It’s important to note that the Food and Drug Administration does not regulate muscle-building supplements. In other words, supplement brands don’t need to regulate what is in their muscle-building supplements. Therefore, they may include potentially harmful ingredients or those that are banned for performance athletes.

If a supplement is third-party tested, it means that it has been properly analyzed at a professional laboratory. The third-party testing organization will examine the ingredient purity and the quantities included.

Choosing a supplement that’s third-party tested means that you know exactly what’s in it. This is vital for performance athletes and those who want a high-quality muscle-building supplement. 

Value For Money 

It’s important to know what your budget is before purchasing muscle-building supplements. This allows you to spend within your means and consider the value offered for the money. 

Each supplement contains different amounts of the main ingredients and added ingredients. Alongside this, brands use different testing organizations and offer different flavors and supplement sizes.

Examine each supplement using these points and compare it to the price per serving. This can be calculated by dividing the cost by the number of servings. Compare the serving prices between supplements to see which one offers the best cost-effective option for what it contains.

How To Use Supplements For Building Muscle 

Supplements offer a great way to support muscle building when included as part of a well-organized diet plan. However, they need to be taken correctly to ensure their effectiveness. Use the points below as a general guide when taking each of our best supplements for building muscle.

Consider Your Exercise Goals And Needs

Knowing your specific muscle-building goals and needs allows you to choose the appropriate supplements. Consider whether you’re trying to bulk up, change your body composition, or focus on better recovery.

• Bulking-Up — Creatine, Protein Powder, Beta-Hydroxy Beta-Methylbutyrate, Multivitamins, And Vitamin D.
• Body Recomposition — Creatine, Protein Powder, Beta-Hydroxy Beta-Methylbutyrate, Multivitamins, Branched-Chain Amino Acids, And Vitamin D3.
• Improve Recovery — Branched-Chain Amino Acids, Beta-Hydroxy Beta-Methylbutyrate, Protein Powder, And Creatine.
• Performance — Creatine, Protein Powder, Beta-Alanine, And Multivitamins.

Each of the supplements above can be used to work towards each of these main goals. However, the ones listed here specifically cater more to them. Choose the ones that align with your goals before moving on to step two. 

Follow The Suggested Dosage And Use Guidelines

Ensure that you use scientifically backed doses. Most brands aim to include these for the main ingredients. Furthermore, make sure you don’t go over the suggested use to limit the potential side effects.

• Creatine — 3–5 grams per day. This may also depend on your dietary intake.
• Protein Powder — 20–25 grams per shake. This also depends on your daily intake.
• Fish Oil (Omega-3 Fatty Acids) — 2 grams of combined eicosapentaenoic acid and docosahexaenoic acid per day.
• Beta-Alanine — 4–6 grams per day. 
• Branched-Chain Amino Acids — Commonly dosed at 10–20 grams daily, split into 2–4 doses when in a caloric deficit.
• Beta-Hydroxy Beta-Methylbutyrate — 38 milligrams per kilogram of bodyweight alongside resistance exercise training. 
• Multivitamins — Intake depends on the specific multivitamin guidelines.
• Vitamin D3 — 15–20 micrograms for general health. This may be much more for those who are deficient.

Monitor Your Responses And Adjust Accordingly

Keep track of what muscle-building supplements you’re taking and their effects. If you’re not seeing any differences, you may be taking the wrong doses. In other cases, you may be taking the wrong supplement or using it at the incorrect time.

In this situation, it’s important to consult with a qualified professional. They will be able to offer guidance on how to change your intake.

Conclusion

When it comes to muscle-building, a well-rounded exercise regime and dietary intake should be the main foundation. With this, supplements should form part of a high-quality dietary intake to hit your daily nutritional goals and improve gym performance.

The eight supplements listed above are the best supplements for muscle building. They offer several additional benefits and have the most scientific backing. Follow the main considerations when choosing which ones to add to your muscle-building stack.

Remember, if you’re unsure, it’s important to consult a qualified healthcare professional. Enjoy some of the many benefits supplements can offer, but do so in a safe manner while following the science. So, get in the gym and start building some high-quality muscle!

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