Check out customer reviews and ratings to get a sense of others' experiences with the supplement. Look for feedback on effectiveness, taste, mixability, and any potential side effects. Straight from registered dietitian Brian St.

Pierre, here's the scoop on the best muscle growth supplements that actually work. Brace yourselves because the list isn't as long as we'd hope, but these supplements are researched-backed, safe, and accessible. Remember, these supplements aren't magic potions.

They're enhancers design to work alongside your dedicated training and nutrition efforts. So, prioritize nutrition from first first, then protein powder and creatine, then maybe sprinkle in some beta-alanine and fish oil, if you're feeling adventurous.

With the right combination, you'll be on the fast track to packing on those lean lbs. Other than protein powder, no supplements are necessary in the first year of serious training, explains St. During this time of new stimulus, most people get really good results 'newbie gains' , with or without supplements.

Protein powder works by increasing the process that builds muscle protein synthesis and decreasing the process that breaks down muscle protein breakdown. Creatine, on the other hand, enhances your ability to bang out a few more reps on an exercise, helping you to get stronger over time.

We want to make sure you're putting your gains first without compromising your health. In fact, all the supplements we mentioned earlier are safe when taken at the recommended dosages.

But, hey, it never hurts to be extra cautious, right? To amp up your safety game, go for products that have been put through the wringer by independent third-party labs. These seals of approval mean the supplements have passed rigorous testing and meet the highest quality standards.

Now, let's talk specifically about creatine. Stick to the tried-and-true monohydrate form because it's been extensively studied. Sure, it may cause some stomach upset or diarrhea, but that's usually only if you go crazy with a loading protocol of around 20 grams per day for days before dialing it back to a daily dose of 5 grams, explains St.

This loading method may give you faster results, but could also lead to more side effects. Moderation is key here. Taking any of these supplements in excessive amounts can lead to unwanted side effects.

Stick to the recommended dosages, follow the instructions on the packaging, and listen to your body. And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional.

At Men's Health , we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations.

Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.

For this story, we thoroughly researched and tested dozens of the best muscle growth supplements on the market. We carefully evaluated every major feature, including ingredients, third-party testing and certification, effectiveness, and price.

We also called on registered dietitian Brian St. The list above represents our honest picks for the best muscle growth supplements worthy of our recommendation in Best Tasting Protein Powders Best Whey Protein Powders Best Vegan Protein Powders Best Pea Protein Powders Best Creatine Supplements Best Multivitamins Best Supplements for Men.

Talene Appleton is a fitness and food writer and editor, certified personal trainer NASM-CPT , and former professional dancer based in New York City.

Passionate about both exercise and cuisine, she merges her fitness, nutrition and culinary expertise with the goal of motivating others to embrace balanced healthy living. Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, is the Director of Performance Nutrition at Precision Nutrition.

He leads of team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals.

In addition, he works with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and more.

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Best Grass-Fed Whey Protein Supplement for Muscle Growth LADDER Grass-Fed Whey Protein Powder Shop at Amazon. Shop at Amazon. Best Casein Protein Supplement for Muscle Growth Now Sports Micellar Casein, Unflavored Shop at nowfoods.

Shop at nowfoods. Best Protein Supplements for Muscle Growth. Best Overall Whey Protein Supplement for Muscle Growth. Pros Well-balanced nutritional profile Contains BCAAs to support muscle recovery Mixes in water or smoothies seamlessly Informed Choice certified.

Cons Contains soy, which may not be suitable for those with food sensitivities. Best Grass-Fed Whey Protein Supplement for Muscle Growth. Pros Formulated with tart cherry powder to support recovery Provides essential vitamins and minerals High protein, low fat Grass-fed Great taste.

Cons Pricey. Advertisement - Continue Reading Below. Best Plant-Based Protein Supplement for Muscle Growth. Pros NSF Certified for Sport Tasty flavors No artificial flavors or added sugars Contains 5g BCAAs per serving. Cons Contains stevia; aftertaste may bother some.

A This powder also includes a full range of essential amino acids, including a whopping 2. Best Casein Protein Supplement for Muscle Growth. Pros A slow-release form of protein ACTUALLY flavorless Informed Sport certified.

Cons Offers a little less protein per serving than some whey powders. Best Creatine Supplements for Muscle Growth. Best Overall Creatine Supplement for Muscle Growth. Pros Informed Sport Certified Reasonably priced Doesn't clump.

Cons Small container. Best Budget Creatine Supplement for Muscle Growth. Pros NSF Certified for Sport Stackable container Super affordable compared to other creatine supplements. Cons Not micronized more likely to clump. More Great Supplements for Muscle Growth. Best Beta Alanine Supplement for Muscle Growth.

Pros Can be taken alongside protein and creatine Sustained-release formula NSF Certified for Sport. Cons Can cause tingling in extremities for some. Best HMB Supplement for Muscle Growth. Pros Modest dose Reasonable price Especially useful for older and untrained adults. Cons May not offer significant benefit for trained athletes.

Research supports that HMB as a supplement can dial down the muscle damage post-workout and speed up your recovery game, If you're a workout newbie or an older individual hoping to combat age-related muscle loss also known as sarcopenia , you might see results in just three weeks.

Best Collagen Supplement for Muscle Growth. Pros Tasteless NSF Certified Contains protein. Cons Requires significant mixing to prevent clumps. Best Fatty Acid Supplement for Muscle Growth. Pros Third-party tested with COA available for every product No fishy aftertaste Offers a range of healthy omega-3 fatty acids.

Cons The pills are on the larger side. What to Look For in a Muscle Growth Supplement. But fear not, here's the lowdown on what you need to know before making a purchase: Ingredients : First things first, flip that bottle around and take a good look at the ingredients list.

Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say: "For protein powder, no more than 50 gram of protein per day from powder. What Are the Best Muscle Growth Supplements? Protein Powder : This bad boy takes the top spot, no questions asked.

Getting enough protein is crucial for maximum muscle growth, and protein powder makes hitting those targets a breeze. Shoot for about 0. Sure, you can get protein from whole foods, but protein powder just makes life easier.

Creatine : Coming in hot at number two, creatine can be a game-changer. It's been extensively studied and proven to be one of the most effective performance-enhancing supplements out there. It amps up your strength, power, and size, so you can go beast mode in the gym.

Don't be afraid of a little pre-workout caffeine fix too, because, contrary to popular belief, they actually work together. Beta-Alanine : This one may not be as well-known, but it deserves a spot on the list.

Beta-alanine can give you that extra edge during intense workouts by delaying fatigue. It's no replacement for protein or creatine for serious gains, but it can be a valuable addition to your arsenal to push through those grueling sets.

Fish Oil : Now, here's a supplement that's not only good for your gains but also your overall health. Fish oil brings some small yet noteworthy benefits to the table. It's like a smart, multitasking supplement. Keep your heart happy, joints lubricated, and inflammation in check.

Plus, it adds a nice touch to your supplement lineup. How Do Muscle Growth Supplements Work? Are Muscle Growth Supplements Safe to Use?

Why You Can Trust Us. How We Selected the Best Muscle Growth Supplements. Read More About Our Favorite Supplements for Men.

Paul Kita. Sports supplements are considered dietary supplements. Dietary supplements are products taken by mouth to support the diet.

Dietary supplements do not need U. Food and Drug Administration FDA approval before they are sold. Companies that make supplements are supposed to follow the FDA's current good manufacturing practices to ensure quality and safety of their product. But this doesn't always happen and some supplements may contain drugs or additives not listed on the label.

Creatine pronounced: KREE-eh-teen is a substance made in the body. It is involved in making energy for muscle contractions. Man-made creatine is sold as a powder or pill and in energy bars and drink mixes.

Studies show that it can help athletes who do sports that have short bursts of intense exercise with short recovery times such as sprinting and powerlifting. Few studies have looked at the long-term safety of creatine use by teens. Some research shows that it can harm the kidneys. Doctors usually recommend it be used only by athletes over 18 years old.

Amino acids, the building blocks of proteins, help build muscle. Amino acids used as supplements include glutathione, cysteine, arginine, leucine, glutamine, and citrulline. They're usually sold as a pill or powder. Ads for amino acid supplements say they improve endurance, lower protein breakdown, and reduce soreness from exercise.

But most studies do not show benefits to taking amino acid supplements. Some amino acid supplements may cause serious side effects. There aren't enough long-term studies to know if amino acid supplements are safe for teens. Most protein supplements are made of the proteins casein and whey.

The supplements usually come as powders that can be mixed with water, milk, milk substitute, or other liquid. Protein supplements are often advertised as a way to build muscle. But most people get all the protein they need in their diet.

A protein supplement may help someone who doesn't get enough protein in their diet. This can happen:. In general, protein supplements do not seem to cause serious side effects. In high doses, they can cause:. As with other supplements, long-term studies in teens haven't been done.

Most doctors agree that it is best for teens to get their protein from their diet. There is some evidence that caffeine can boost sports performance. Caffeine is in many products, including energy drinks , soda, energy chews, and pills. It is important to remember that many of the claims that sports supplement companies make are not proven.

The company's goal is to sell more supplements, and their claims can be misleading. If you're considering starting a sports supplement, be sure to talk to your doctor first.

Those who took leucine had a higher rate of protein synthesis in the muscles but did not show improvements in body composition e. Possible side effects of leucine include gastrointestinal distress and high ammonia levels.

Leucine hasn't been subject to long-term study, so more research is necessary to determine its safety profile. Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration FDA does not approve them for safety and effectiveness before they reach the market.

Whenever possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia USP , ConsumerLab, or NSF. However, even if supplements are third-party tested, that doesn't mean they are necessarily safe or effective in general.

Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications are important. Several dietary supplements may help increase muscle mass in conjunction with resistance training.

The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get. Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more.

Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it's a good choice. Be aware that there's very little long-term safety data for these products. If side effects occur, contact your healthcare provider or call in case of an emergency.

Some supplements see creatine and protein may enhance the effects of weight training, especially when taken for several weeks or more. Effects can vary depending on age, gender, and athletic training.

Researchers don't know definitively. Only a few trials have studied this, and the results have varied. That said, the timing of creatine supplementation seems most important during the first five days, during the "loading phase.

Protein-rich foods include meats, eggs, dairy products, beans, and nuts. Food and Drug Administration. CFSAN Adverse event reporting system CAERS. Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults. J Adolesc Health.

doi: Wu SH, Chen KL, Hsu C, et al. Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from to Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise and sports nutrition review update: research and recommendations.

J Int Soc Sports Nutr. Published Aug 1. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults [published correction appears in Br J Sports Med.

Br J Sports Med. Kårlund A, Gómez-Gallego C, Turpeinen AM, et al. Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople?

Published Apr Sato K, Iemitsu M. The role of dehydroepiandrosterone DHEA in skeletal muscle. Vitam Horm. Brown GA, Vukovich MD, Sharp RL, et al. Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men.

J Appl Physiol Villareal DT, Holloszy JO. DHEA enhances effects of weight training on muscle mass and strength in elderly women and men. Am J Physiol Endocrinol Metab. Dayal M, Sammel MD, Zhao J, et al. Supplementation with DHEA: effect on muscle size, strength, quality of life, and lipids.

J Womens Health Larchmt. National Institutes of Health. Dietary supplements for exercise and athletic performance. Farshidfar F, Pinder MA, Myrie SB. Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action.

Curr Protein Pept Sci. Graham AS, Hatton RC. Creatine: a review of efficacy and safety. J Am Pharm Assoc Wash. Bird JK, Troesch B, Warnke I, Calder PC. The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis.

Clin Nutr ESPEN. Ma WJ, Li H, Zhang W, et al. Prostaglandins Leukot Essent Fatty Acids. López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al. N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review. Crit Rev Food Sci Nutr. Omega-3 fatty acids.

Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. Zdzieblik D, Oesser S, Baumstark MW, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.

Br J Nutr. Fischer A, Onur S, Niklowitz P, et al. Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts. PLoS One. Drobnic F, Lizarraga MA, Caballero-García A, et al.

Coenzyme Q10 supplementation and its impact on exercise and sport performance in humans: a recovery or a performance-enhancing molecule? de la Bella-Garzón R, Fernández-Portero C, Alarcón D, et al. Levels of plasma coenzyme Q10 are associated with physical capacity and cardiovascular risk in the elderly.

Antioxidants Basel. Published Jan Mero A. Leucine supplementation and intensive training. Sports Med. De Andrade IT, Gualano B, Hevia-Larraín V, et al. Leucine supplementation has no further effect on training-induced muscle adaptations [published correction appears in Med Sci Sports Exerc.

Med Sci Sports Exerc. Theis N, Brown MA, Wood P, Waldron M. Leucine supplementation increases muscle strength and volume, reduces inflammation, and affects well-being in adults and adolescents with cerebral palsy.

J Nutr. Xu ZR, Tan ZJ, Zhang Q, et al. The effectiveness of leucine on muscle protein synthesis, lean body mass, and leg lean mass accretion in older people: a systematic review and meta-analysis.

Borack MS, Volpi E. Efficacy and safety of leucine supplementation in the elderly. Ribeiro F, Longobardi I, Perim P, et al. Timing of creatine supplementation around exercise: a real concern? Published Aug By Megan Nunn, PharmD Megan Nunn, PharmD, is a community pharmacist in Tennessee with over twelve years of experience in medication counseling and immunization.

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Dietary Supplements. By Megan Nunn, PharmD. Medically reviewed by Elizabeth Barnes, RDN. Table of Contents View All.

Table of Contents. What Supplements Increase Muscle Mass? Creatine works in a number of ways. For one, it increases the amount of fast energy in your muscles needed to perform reps in the gym. Creatine also draws more water into your muscle cells, placing a stretch on the cell that increases long-term growth.

Most recently, creatine has been found to increase levels of insulin like growth factor-1 IGF-1 in muscles, which is critical for stimulating growth. How to maximize its effects: Take grams of creatine in the form of creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate with your protein shake immediately before workouts.

This will help keep your muscles saturated with creatine, producing the rapid energy they need to perform more reps. Then consume another grams with your postworkout shake in addition to grams of fast-digesting carbs , a time when creatine will be rapidly taken up by muscle cells and the boost in IGF-1 levels will help prompt further growth.

Why they made the list: The term branched-chain amino acids refers to leucine, isoleucine and valine, the absolute most important amino acids for repairing and building muscle tissue. Leucine is the most critical of the three, as research shows that it can stimulate muscle protein synthesis on its own.

How to maximize their effects: Take grams of BCAAs with breakfast, as well as in your pre- and post-workout shakes. Look for BCAA products that provide leucine at a ratio of per dose of isoleucine and valine. For example, if you take a 5-gram dose of BCAAs, about 2.

Why they made the list: In the body, the amino acid beta-alanine is combined with another amino, histidine, to form carnosine. Research shows that when muscles have higher levels of carnosine, they have more strength and endurance.

Several studies reported increases in muscle strength and power in athletes who took beta-alanine. One recent study found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects who took only creatine.

How to maximize their effects: Take grams of beta-alanine or carnosine immediately before and after every workout in addition to your shakes and creatine.

On non-workout days, take 2 grams with breakfast, along with creatine. The one that bodybuilders are most interested in is its ability to dilate blood vessels, which allows more blood flow to the muscles for enhanced delivery of oxygen, nutrients, anabolic hormones and water blood is mostly water.

This gives you more energy during your workout, an enhanced muscle pump, and better muscle recovery and growth after the workout. Research has found that subjects who were given arginine increased muscle strength and growth and lost bodyfat.

How to maximize their effects: Take an NO booster that provides grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ethyl ester or arginine malate.

Take one dose at each of the following times: in the morning before breakfast, minutes before training, immediately after training and minutes before bedtime. When possible, take each dose without food and consider combining it with , mg of vitamin C, which can help maintain levels of NO for longer.

Glutamine provides numerous bodybuilding benefits, such as aiding muscle growth by increasing levels of leucine in muscle fibers, helping decrease muscle breakdown and bolstering the immune system, which helps prevent you from getting sick and missing workouts.

Glutamine taken before workouts can help decrease muscle fatigue and boost growth hormone levels. In addition, recent research shows that glutamine might also play a role in fat loss by increasing the amount of calories and fat burned at rest and during exercise.

How to maximize its effects: Take grams of glutamine in the morning with breakfast, with your pre- and post-workout shakes, and with your nighttime snack. Why it made the list: ZMA is a combination of zinc, magnesium aspartate and vitamin B6. Intense training can compromise levels of testosterone and IGF In fact, one study found that athletes who took ZMA significantly increased their levels of testosterone and IGF-1 during eight weeks of training, while those who took a placebo experienced a drop in both T and IGF Naturally, boosting testosterone and IGF-1 can make huge impacts on muscle gains.

How to maximize its effects: Use a ZMA product that provides about 30 mg of zinc, mg of magnesium and Taking ZMA on an empty stomach will enhance its uptake and utilization and improve your sleep quality for optimal recovery. Why it made the list: Besides being a popular fat-loss supplement, carnitine is now known to enhance muscle growth through a number of mechanisms, all of which are supported by clinical research.

For one, carnitine can increase blood flow to muscles, which means it provides similar benefits to NO boosters. It also increases testosterone levels postworkout and the amount of T receptors inside muscle cells, which allows more testosterone to stimulate more growth.

In addition, carnitine supplements have been found to increase levels of IGF Add all these benefits together and you have the potential to gain enormous amounts of muscle. How to maximize its effects: Take grams of carnitine in the form of L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate with breakfast, your pre- and post-workout shakes, and nighttime meals.

Why it made the list: Beta-ecdysterone is a phytochemical found in plants such as spinach, where its main function is to protect the plant from insects.

Russian scientists discovered many years ago that beta-ecdysterone has anabolic properties. How to maximize its effects: To get the most out of beta-ecdysterone, make sure you get a high enough dose and take it frequently throughout the day.

Look for products that supply about mg of beta-ecdysterone and take it with meals in the morning, before and after workouts, as well as with lunch and dinner, for a total of mg per day.

Why they made the list: Molecular weight is a term that refers to the mass of one molecule of a substance. Therefore, high molecular-weight carbs HMCs are essentially made up of very large, heavy molecules.

HMCs such as the patented Vitargo brand are typically made from waxy maize corn starch. What makes these carbs so special is their ability to rapidly pass through the stomach to the intestines where they can be absorbed and enter the blood.

This is important after exercise because consuming carbs at this time blunts cortisol levels, prevents muscle breakdown and raises insulin levels to help promote muscle growth and replenish muscle glycogen levels. How to maximize their effects: Taking grams of HMCs mixed in your postworkout shake will help push muscle recovery and growth, and the insulin spike it causes will drive more amino acids, creatine and carnitine into your muscle cells.