Best Supplements for Muscle Growth: Overview
Supplements often spark heated debates in the bodybuilding world. Unfortunately, most companies market supplements as an absolute necessity for building muscle. The truth is that supplements can offer a slight edge in muscle growth and recovery, but they will never replace a solid training and meal plan. In other words, they are icing on the cake.
I’ve been lifting for years now, and learned this lesson the hard way. When first started building muscle as a beginner, I fell for numerous flashy ads and ridiculous claims. I wasted hundreds of dollars on supplements that either did nothing or caused more harm than good.
Over time, I dove deep into the science behind supplements, reading studies, analyzing ingredients, and filtering through industry hype. I learned to identify which ingredients were backed by research and which were just marketing fluff. My experience as a bodybuilder helped me experiment and see firsthand what works for muscle growth. Now, I can confidently guide others on the best supplements for muscle growth that complement solid nutrition and training, saving others from wasting time and money. I want to share that knowledge with you so you use your money wisely and focus on what really makes a difference.
Disclaimer About the Supplement Industry
For a detailed analysis on this subject, check out this video by fitness influencer Spencer Cornelia
Before we explore the best supplements for muscle growth, it’s important to highlight a few things about the supplement industry as a whole.
Most (not some) supplements for muscle growth on the market today are scams. At the end of the day, most companies prioritize making a profit over producing products that work. The supplement industry is valued at billions of dollars, with a significant portion of that money coming from products that don’t work.
Here are some common issues you’ll encounter:
Under-dosed Ingredients
Many supplements for building muscle contain ingredients that have been proven to be effective for muscle building or overall health. However, the issue often lies in the tiny amounts of these ingredients included in the product.
Most supplement companies sell products with ingredients significantly below their clinical dosages. They are too low to provide any noticeable benefits, making the supplement essentially useless.
Overpriced Products
Brands often charge premium prices for supplements that, in reality, cost only a fraction to produce. The ingredients themselves may be inexpensive, but the markup comes from marketing, packaging, and branding efforts.
This means you’re often paying for the label and the reputation of the brand rather than the actual quality or potency of the product. It’s important to recognize that a high price doesn’t always equate to better results, and some products are heavily overpriced for what they offer.
Misleading Claims
Labels like “boosts testosterone” or “builds muscle fast” are often nothing more than marketing hype designed to grab attention. Many of these claims lack solid scientific backing or are based on minimal evidence that doesn’t translate into real-world results.
The supplement industry frequently uses these exaggerated statements to create a sense of urgency or effectiveness that isn’t supported by clinical studies. It’s essential to be cautious and critical of such claims, as they often don’t reflect the actual benefits you can expect from the product.
Bad Products
Many supplements for muscle growth sold by companies are straight-up ineffective when it comes to muscle growth. Even when taken in the proper dosages, these products often fail to deliver the promised results.
In many cases, the ingredients included are either insufficiently backed by research or are simply unnecessary for achieving muscle growth. As a result, they end up being a waste of money, offering little to no benefit for building muscle.
Fortunately, there are certain supplements that work for building muscle when used correctly. However, always research thoroughly before spending your hard-earned cash. To help with that, I’m also going to show you ways to properly read supplement labels before buying. With that being said, let’s dive into the best supplements for muscle growth.
For a detailed breakdown of the best and most reputable companies to buy each supplement from, check out my Supplement Spending Guide.
Creatine
Benefits of Creatine
Creatine is hands-down one of the most effective and well-researched supplements for strength and muscle growth. It increases your body’s stores of phosphocreatine, which helps produce ATP—your body’s main source of energy during short bursts of effort like heavy lifting or sprinting. This means you can push harder for longer during your workouts, whether that’s squeezing out an extra rep on a heavy set or maintaining explosiveness during high-intensity training.
What makes creatine so powerful is its ability to directly enhance performance in activities that rely on short and intense energy bursts. The more phosphocreatine your muscles have, the faster your body can regenerate ATP, delaying fatigue and allowing you to maximize your output during training. Over time, this improved performance translates to more weight lifted, more progressive overload, and ultimately, greater muscle growth.
On top of its performance benefits, creatine also promotes cell volumization. By drawing water into your muscle cells, it creates a fuller, more pumped look, which can be particularly motivating during your workouts. This effect is purely visual but still signals a positive environment for muscle growth and repair.
Is Creatine Safe?
It’s worth noting that creatine is safe, affordable, and works for the vast majority of people. However, there are some individuals known as non-responders, who don’t experience the same benefits. Because they naturally have high phosphocreatine levels, creatine has little to no impact on their muscle growth. Even if you fall into this category, creatine may still support your recovery and overall energy balance, making it worth a try.
For best results, stick to creatine monohydrate, the most well-studied and cost-effective form of creatine. Many companies will try to sell you new or modified versions of creatine, but none of them provide any additional benefit.
Proper Dosage
A daily dose of 3-5 grams is enough for most people but needs to be taken consistently. It doesn’t matter whether you take it pre-workout, post-workout, or any time of day, as long as you’re consistent.
If you’re serious about building strength and muscle, creatine should be at the top of your supplement list. It is one of the best supplements for muscle growth and is backed by decades of research, works for nearly everyone, and delivers real, measurable improvements in performance and muscle growth.
Is a Loading Phase Necessary
A creatine loading phase involves taking higher doses (20g/day) for 5-7 days to saturate muscle stores faster. However, it’s unnecessary because taking a consistent 3-5g daily will achieve the same result over about 3-4 weeks. The loading phase only reduces the time to see benefits, not the overall effectiveness. Plus, skipping the loading phase can help avoid potential side effects like bloating or stomach discomfort while still reaping creatine’s long-term performance and recovery benefits.
Multivitamin
A multivitamin is one of the best supplements for muscle growth because it acts as nutritional insurance. It ensures you’re not deficient in essential vitamins and minerals that impact muscle growth, energy levels, and recovery. The truth is, most bodybuilders and athletes are deficient in at least one key nutrient—whether it’s due to intense training, a calorie-restricted diet, or simply not eating enough variety of whole foods.
These deficiencies can disrupt hundreds of cellular processes in your body, including protein synthesis, energy production, hormone regulation, and muscle repair. Over time, even a slight deficiency in critical vitamins or minerals can cause fatigue, hinder recovery, and slow down muscle growth.
Certain vitamins and minerals are particularly important for performance and recovery:
Vitamin D
Vitamin D plays a critical role in optimizing testosterone production, promoting bone health, and ensuring proper muscle function. A deficiency in this essential vitamin is common, especially for individuals who spend limited time outdoors, leading to a decrease in strength, energy levels, and recovery rates. Supplementing with a clinical dosage of 600 to 800 IU per day has been shown to help restore adequate levels, support optimal testosterone production, and enhance muscle recovery.
Additionally, vitamin D helps regulate calcium absorption, which is vital for maintaining strong bones and preventing injuries. Ensuring sufficient intake of vitamin D can also improve overall mood and cognitive function, which can indirectly support consistent training and muscle-building efforts. To maximize its benefits, it is best taken alongside healthy fats to enhance absorption.
Magnesium
Magnesium is a key mineral that supports muscle relaxation, protein synthesis, and recovery after intense workouts. It also plays a crucial role in improving sleep quality, which is vital for muscle growth and overall recovery. A daily dosage of 300 to 400 mg of magnesium is optimal for promoting muscle relaxation, enhancing protein synthesis, and improving sleep quality to maximize recovery.
Magnesium also helps regulate blood sugar levels, which can improve workout performance and reduce fatigue. It also contributes to nerve function, preventing cramps and spasms during and after exercise. Supplementing with magnesium can also help reduce stress levels, which indirectly supports better muscle recovery and overall well-being.
Zinc
Zinc is essential for testosterone production, immune function, and muscle repair, making it a crucial mineral for overall health and fitness. Even a mild zinc deficiency can disrupt hormone levels, impair immune function, and delay muscle recovery, hindering your progress in the gym. A daily intake of 30 to 50 mg of zinc is recommended for maintaining healthy testosterone levels, supporting immune health, and enhancing muscle repair.
Zinc also plays a role in protein synthesis, which is vital for muscle growth after exercise. Additionally, it helps protect cells from oxidative stress, promoting faster recovery and reducing inflammation. Since zinc is involved in enzyme function, adequate levels can also improve energy metabolism, supporting sustained performance during workouts.
B Vitamins
These vitamins are vital for converting food into energy and supporting the nervous system, which gets taxed during heavy lifting sessions. Low levels can leave you feeling drained and unable to perform at your best.
When choosing a multivitamin, it’s important to focus on quality and dosage. Many cheaper products only meet the bare minimum daily value (DV), which may prevent severe deficiencies but won’t optimize your body for peak performance.
Also, prioritize multivitamins with nutrients in their bioavailable forms, which are easier for your body to absorb and use. Here are several examples below:
Methylcobalamin instead of cyanocobalamin for B12
Methylcobalamin is considered the more bioavailable and active form of vitamin B12, meaning that your body can absorb and utilize it much more efficiently. This form of B12 directly enters your system without the need for conversion, making it more effective for supporting various bodily functions like nerve health and red blood cell production.
On the other hand, cyanocobalamin is a more affordable option, but it is less efficient. The body must first convert cyanocobalamin into methylcobalamin before it can be used, and during this process, some of the vitamin may be lost, reducing its overall effectiveness.
Magnesium glycinate instead of magnesium oxide
Magnesium glycinate is highly bioavailable and gentle on the stomach, making it the superior option for replenishing magnesium levels and supporting recovery. While Magnesium Oxide is common in cheaper supplements, it has poor absorption and often causes digestive issues.
Chelated minerals
Chelated minerals are bonded to amino acids, which significantly improves their absorption in the body. For example, zinc bisglycinate is easier to digest and absorb compared to standard zinc forms. As a result, it ensures your body gets the full benefit.
Avoid multivitamins loaded with fillers, artificial colors, or “mega-doses” of nutrients your body can’t process efficiently.
Fish Oil
Fish oil is a great source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies show how these are effective due to their anti-inflammatory effects.
For lifters, reducing inflammation is crucial for faster recovery, better joint health, and minimizing the risk of nagging injuries that can slow down progress. Intense workouts and heavy lifting can cause chronic inflammation, leading to muscle soreness, joint pain, and potential long-term damage if not addressed.
Fish oil is a great muscle building supplement to add to your daily routine, you can help reduce these effects, as the omega-3s in fish oil lower the body’s inflammatory response. This results in less strain on your muscles, tendons, and joints, promoting faster healing and more consistent training. Omega-3s also offer benefits for overall heart health by improving circulation and blood flow. These play an important role in muscle recovery and endurance.
When selecting a fish oil supplement, look for products that provide 250-500 grams of combined EPA and DHA per day. This dosage is effective for reducing inflammation and enhancing recovery. However, not all fish oils are of the same quality. Avoid lower-quality oils that contain high amounts of fillers like omega-6 fatty acids, which could reduce the benefits of omega-3s and even increase inflammation.
To get the most out of fish oil, take it with meals to improve absorption and reduce the chance of digestive issues. Consistency is key, so make sure to incorporate fish oil into your routine regularly.
Protein Powder
Protein powder isn’t technically a supplement but rather a convenient way to hit your protein goals. For muscle growth, protein is absolutely non-negotiable—your body needs it to repair and build new muscle tissue after intense workouts. If you struggle to get enough from whole foods like chicken, fish, and eggs, a protein shake can quickly fill the gap without much prep time.
For optimal muscle growth, aim for 0.5-0.8 grams of protein per pound of body weight each day. This is the maximum amount your body can use for muscle repair and growth, so consuming more won’t provide additional benefits and could just add unnecessary calories.
One thing to look out for when buying a protein powder is amino spiking. This is a practice where some brands add cheap amino acids like glycine or taurine to artificially inflate the protein content on the label. To avoid this, stick to reputable brands with transparent ingredient lists and minimal fillers. Look for whey protein isolate or whey protein concentrate as the main ingredient for the best results, or high-quality plant-based options if you’re vegan or lactose intolerant.
Protein powder isn’t magic, but it’s a useful tool to make hitting your daily protein target easier and more convenient.
Pre-Workout
A solid pre-workout supplement can make all the difference between a half-hearted session and one where you push your limits and make real progress. The right ingredients will increase energy, improve focus, and enhance your overall performance. Below is what to look for when choosing a quality pre-workout.
Caffeine (150-300 mg)
Caffeine is the most effective and widely used pre-workout ingredient for boosting energy and focus. It stimulates the central nervous system, helping you feel more alert and less fatigued. A dose between 150 to 300 milligrams is ideal for most people, providing enough energy to fuel an intense workout without leaving you jittery or causing a post-workout crash. Start lower if you’re sensitive to stimulants.
L-Citrulline (6-8 grams)
L-Citrulline is a must for achieving better blood flow and muscle pumps. It increases nitric oxide production, which widens blood vessels and improves nutrient delivery to your working muscles. This helps you train longer, recover faster between sets, and experience that satisfying pump. For the best results, look for at least 6 to 8 grams of L-Citrulline or Citrulline Malate in your pre-workout.
L-Theanine (200-300 mg)
L-Theanine works alongside caffeine to smooth out its effects. While caffeine gives you the energy and focus, L-Theanine prevents the jitters and helps you stay calm and collected during your workout. This combination creates clean, focused energy that keeps you locked in without the sudden crash you’d get from too much caffeine alone.
L-Tyrosine (500-1,000 mg)
L-Tyrosine is an amino acid that helps maintain focus and mental sharpness, especially during stressful or intense training sessions. It supports the production of neurotransmitters like dopamine and norepinephrine, which play a key role in motivation and stress management. Adding L-Tyrosine to your pre-workout can help you stay mentally engaged, even when fatigue starts to creep in.
Not everything listed in pre-workouts will benefit you. Below is a list of things to avoid when looking for a pre-workout:
Excessive Stimulants
When it comes to stimulants, it’s important to remember that more isn’t always better. While caffeine, yohimbine, and synephrine can enhance focus, energy, and performance during your workouts, overloading on these substances can quickly backfire.
For example, too much caffeine can lead to unpleasant side effects like jitters, restlessness, increased heart rate, and even anxiety. Yohimbine and synephrine, often found in fat burners and pre-workout supplements, can amplify these effects. This can sometimes cause dizziness, nausea, or a harsh energy crash that leaves you feeling worse than when you started.
Proprietary Blends
When looking for muscle building supplements, avoid products that hide ingredient amounts under proprietary blends. A proprietary blend is when a supplement company groups several ingredients together under one label without disclosing the exact amounts of each. Companies use this tactic to mask low, ineffective doses of expensive ingredients while bulking up the formula with cheaper fillers.
Without knowing the exact dosages, you can’t be sure you’re getting the clinically effective amounts of key ingredients that you actually need. This lack of transparency makes it harder to assess the product’s quality and effectiveness. Choose pre-workouts with clear, transparent labeling so you know exactly what you’re putting into your body and can make informed decisions that optimize your workouts.
Unnecessary Fillers
Some pre-workout supplements include cheap fillers, artificial colors, or sweeteners that offer no real value and can cause bloating or digestive issues. For example, maltodextrin—a cheap carbohydrate filler—is often added to bulk up the product without providing performance benefits. Artificial colors like Red 40 or Blue 1 are used purely for appearance but may cause sensitivity in some people.
Overused sweeteners, such as sucralose, can lead to bloating or discomfort, especially for those with sensitive stomachs. A cleaner formula with purposeful ingredients, like natural flavoring, stevia for sweetness, or proven compounds such as citrulline malate and beta-alanine, is always a better choice. This way, you can fuel your body effectively without unnecessary additives getting in the way of your performance.
Melatonin for Recovery
Sleep is one of the most underrated aspects of building muscle. Deep sleep is when your body repairs muscle tissue, replenishes energy stores, and releases growth hormones critical for recovery. If your sleep quality suffers, so does your ability to recover and build muscle, no matter how hard or smart you train.
Late-night workouts, stress, or inconsistent sleep schedules can make it hard to wind down, keeping you awake when you should be resting. This is where melatonin can help. Melatonin is a hormone naturally produced by your body to regulate your sleep-wake cycle. Supplementing with melatonin can help you fall asleep faster, improve the quality of your sleep, and ensure you get the deep rest your body needs to recover and grow.
Melatonin is best taken 30 minutes before bed to give your body time to respond. Start with a low dose of 1-2 mg, as higher doses can disrupt your body’s natural sleep cycle or leave you feeling tired the next morning. Stick with the smallest effective dose to avoid potential dependency or reduced natural melatonin production over time.
If you struggle with post-workout energy or find it hard to relax after intense late-night sessions, melatonin can be a simple, effective way to get your sleep—and recovery—back on track. For best results, combine melatonin with a consistent sleep schedule and good nighttime habits, like avoiding screens before bed and keeping your sleep environment cool and dark.
By prioritizing sleep and recovery, you’ll maximize muscle growth, improve your performance in the gym, and feel better overall.
Not Recommended Supplements
Weight Gain Powders
Companies often market weight gain powders as one of the best supplements for muscle growth. Many lifters see them as an easy way to bulk up, but they’re typically filled with low-quality ingredients like sugar and cheap carbohydrates. While they can help you hit a calorie surplus, the calories you get aren’t nutrient-dense and can lead to unnecessary fat gain. Instead, focus on whole food options like oats, rice, lean meats, nut butters, and healthy fats to fuel muscle growth more effectively. If you’re in a pinch, weight gain shakes can be fine in moderation, but they should complement—not replace—real, nutritious food.
BCAAs
Branched-chain amino acids (BCAAs) are often hyped as muscle-building essentials, but they’re redundant if you’re consuming enough protein daily. High-quality protein sources, such as chicken, beef, eggs, or whey protein, already contain all the amino acids your body needs to build and repair muscle. BCAAs might be helpful if you’re training fasted or on a very low-protein diet, but for most lifters, they’re an unnecessary expense that could be better spent on more impactful supplements like creatine or a quality pre-workout.
Testosterone Boosters
The promise of higher testosterone levels is appealing, but most testosterone boosters on the market are either severely underdosed or completely ineffective. Even the ones that show a slight benefit offer only minor, temporary increases in testosterone—nowhere near the levels needed to produce a noticeable impact on muscle growth. For natural lifters, the best way to support healthy testosterone levels is through proper sleep, nutrition, stress management, and consistent training.
Glutamine
Glutamine is a popular supplement, but its muscle-building benefits are overblown. While glutamine does play a role in gut health and immune function, studies consistently show that it does little to enhance muscle growth or recovery for healthy individuals consuming enough protein. If you’re dealing with gut issues or immune challenges, glutamine might be helpful, but as a muscle-building supplement, it’s simply not worth your time or money.
How to Read Supplement Labels
Understanding how to read supplement labels is key to making smart purchasing decisions and avoiding products that overpromise and underdeliver. Here’s what to focus on:
Look for Clinical Dosages
Not all muscle building supplements list ingredients at effective doses. Many companies use underdosed ingredients to cut costs while still listing them on the label for marketing purposes. To avoid this, research the clinically effective dosages for key ingredients—such as 6-8 grams of citrulline malate for improved blood flow or 150-300 mg of caffeine for energy and focus—and compare them to what’s on the label. If a supplement doesn’t meet those amounts, it likely won’t deliver the promised benefits. Reliable products will always meet or exceed these dosages.
Third-Party Testing
To ensure the supplement you’re buying is safe and effective, look for third-party testing certifications like NSF Certified for Sport or Informed-Choice. These independent organizations test supplements for purity, quality, and banned substances, providing assurance that what’s on the label matches what’s in the product. This is especially important for athletes and lifters who need to avoid contaminated products that could cause health issues or even lead to a failed drug test. If a supplement lacks third-party testing, it’s harder to trust its quality.
Avoid Filler Ingredients
Many supplements for muscle growth use fillers and artificial additives to bulk up the product or improve taste and texture. Common fillers include artificial sweeteners, food dyes, and cheap ingredients with no nutritional value. While these may not always be harmful, they add no benefit to your performance or recovery. Instead, look for products with clean, minimal ingredient lists. If a pre-workout or protein powder contains unnecessary fillers, consider it a red flag that the company may be cutting corners.
Frequently Asked Questions About Supplements
Does Timing of Supplements Matter?
For most supplements, timing isn’t critical as long as you’re taking them consistently. Supplements like creatine, for example, work by saturating your muscles over time, so whether you take it in the morning, post-workout, or at night doesn’t matter as much as taking it daily. However, there are exceptions where timing plays a role. Pre-workout supplements are the best example—you should take them 20-30 minutes before training to give ingredients like caffeine and citrulline time to kick in. Similarly, protein shakes can be beneficial post-workout to help kick start recovery, but as long as you meet your daily protein target, the exact timing is less important.
Does Stacking Supplements Provide Additional Benefits?
Stacking supplements—taking multiple supplements that work well together—can enhance their effectiveness when done strategically. The key is to ensure the supplements complement each other rather than overlap unnecessarily.
Here are a few effective stacks:
Pre-Workout + Citrulline Malate: Pre-workout supplements give you an immediate boost in energy and focus, while citrulline malate enhances blood flow and helps you achieve better muscle pumps during your workout. This combination is ideal for improving endurance and vascularity, making it easier to push through high-intensity training sessions.
Protein Powder + Carb Source: Pairing a fast-digesting protein (like whey) with a carb source (such as a banana or oats) post-workout helps replenish glycogen and support muscle recovery.
Caffeine + L-Theanine: Caffeine boosts energy and alertness, but it can sometimes cause jitters. Adding L-theanine (commonly found in green tea) provides a calming effect, smoothing out the caffeine buzz and improving focus.
That said, more isn’t always better. Overloading on supplements—especially those with stimulants—can lead to diminishing returns or even side effects. Start with the basics, see how your body responds, and build from there if needed.
Best Supplements for Muscle Growth: A Small Part of the Process
Supplements can enhance your muscle-building journey, but they’re not a substitute for hard work, proper nutrition, and consistency. Start with the basics: creatine, protein powder, fish oil, and a quality multivitamin. Avoid falling for flashy marketing or overhyped products that drain your wallet. In the end, building muscle comes down to smart training, a solid diet, and showing up day after day. Supplements just give you the extra push to keep moving forward.
About the Author
Hi, I’m James Gilbert, a 21-year-old student at Florida State University with a passion for fitness that goes far beyond the gym. Over the last four years, I’ve immersed myself in the science and art of building muscle, studying everything from strength training to nutrition and recovery to achieve real, lasting fitness results. What started as a personal journey quickly grew into a disciplined commitment to understanding the “why” behind effective fitness principles like progressive overload, balanced nutrition, and smart recovery strategies.
My own journey in fitness wasn’t easy—it’s been filled with trial, error, and plenty of learning moments. But through dedication, hands-on experience, and countless hours of research, I’ve transformed my body and deepened my understanding of what it takes to see real progress. I’ve also had the rewarding experience of helping friends and fellow students build customized routines and develop healthier habits that work for their unique goals and lifestyles.
My goal is to share what I’ve learned in a straightforward, approachable way that’s grounded in science and shaped by real-world experience. I believe in fitness that’s not just about appearance but about building strength, confidence, and well-being that lasts. Whether you’re just starting out or looking to fine-tune your routine, I hope to help you find practical, evidence-based strategies to make progress on your own fitness journey.