The 6 supplements a personal trainer and former bodybuilder takes daily to grow muscle and stay in shape
Fitness expert Hayley Madigan shared her daily supplement regimen with Business Insider.
Madigan takes supplements designed to help with muscle growth and workout performance.
Whey protein and creatine are well studied, but other supplements require more research.
A former competitive bodybuilder turned personal trainer specializing in women's fitness shared the six supplements she takes every day with Business Insider.
Hayley Madigan, 34, who is also an influencer and online coach who raises awareness of how the menstrual cycle can affect strength and fitness levels, said her approach to supplements has changed as she's got older.
Madigan, who is based in the UK, told BI that she no longer takes supplements that cause her energy levels to crash or upset her digestion, but focuses on those that help her perform and feel her best.
Surveys suggest that more than half of US adults take supplements, according to the American Medical Association, and the market is set to make about $308 billion worldwide by 2028, according to Statista.
While a balanced diet is generally considered the optimal way to consume all the nutrients you need, each person's requirements are different, and some supplements have been shown to be beneficial.
Here are the six supplements Madigan takes.
Protein powder
"I have 1.5 scoops of whey protein with my breakfast after working out," Madigan said. "It's a great way to get a good amount of protein into your diet for not too many calories, and it also helps keep you full."
Eating enough protein helps muscles repair and rebuild after workouts, too.
Creatine monohydrate
Madigan said she takes five grams of creatine every day. Creatine is found naturally in foods such as red meat, and it helps the body produce energy during short bursts of intense activity.
Creatine is well-researched, known to be safe for most adults, and is commonly taken to help people boost their performance in workouts.
Alongside strength training and adequate nutrition and recovery, creatine supplementation can aid muscle growth.
Glutamine
Glutamine is an essential amino acid that plays a crucial role in various bodily functions. It's produced by the body and found in food such as eggs, beef, and tofu.
Potential benefits of glutamine supplements include reducing muscle soreness after workouts, boosting the immune system, and supporting muscle recovery. However, studies suggest that it doesn't necessarily lead to more muscle growth as some claim.
Hydroxymethylbutyrate (HMB)
Our bodies produce HMB in small amounts when breaking down leucine (an amino acid, one of the building blocks of protein). Madigan said she takes it in the hope it will help her preserve lean muscle mass, enhance strength gains, and aid overall muscle function, especially during periods of increased physical stress or training intensity.
Some research suggests that supplementation can lead to greater muscle growth in older adults when combined with resistance training, but other studies have found no effect, and more research is needed to support other claims.
Ashwagandha
Madigan said she takes ashwagandha, a traditional Ayurvedic medicine, to help her feel calm. Ashwagandha is a herb that has been linked to reducing insomnia and stress.
However, most of the studies on the herb have used small sample sizes, meaning the results aren't considered as definite, according to the National Center for Complementary and Integrative Health.
ZMA
"I take this blend of zinc, magnesium, and vitamin B6 in the evening too," Madigan said. "Zinc and magnesium are essential minerals involved in various physiological processes, including muscle function and recovery."
Some people claim that supplementing with ZMA may support muscle strength, improve sleep quality, and enhance recovery after intense exercise, however substantial research to support these claims is still needed, according to the NCCIH.
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