Supplements for Muscle Growth

What Works and What Doesn't

Medically reviewed by Elizabeth Barnes, RDN

Dietary supplements used to boost muscle growth (often called "ergogenic aids") are popular with athletes and others who want to build muscle. They may be used to help you "bulk up," improve athletic performance, or minimize aging-related muscle loss (sarcopenia).

There is some evidence that nutritional supplements like protein, creatine, and collagen can promote muscle growth, although the research is limited to weak.

This article discusses the benefits and risks of eight popular supplements marketed to increase strength and build muscle

Protein Powders

Protein supplements can increase muscle size and improve resistance training. Effects are most significant in people already trained in resistance exercises like weight lifting. Older people will likely see fewer effects from protein supplements than younger people.

There are many popular protein supplements, including whey, casein, and soy protein.

Most people need at least 0.8 to 1.0 grams per kilogram of body weight (g/kg) of protein daily. Athletes may need twice this amount, according to the International Society of Sports Nutrition (ISSN).

Older people typically need more protein than younger people to achieve similar effects. Splitting the daily dose every three to four hours tends to work better in promoting muscle growth than taking it all at once.

Banned Sports Supplements

Some dietary supplements are banned by the International Olympic Committee (IOC), the National Collegiate Athletic Association (NCAA), and the World Anti-Doping Agency (WADA). These include over-the-counter (OTC) supplements like blackbush acacia (Acacia rigidula), bitter orange (Citrus aurantium) germanium extract (methylhexanamine), and DHEA.

Dehydroepiandrosterone (DHEA)

Dehydroepiandrosterone (DHEA) is a steroid hormone the body uses to make testosterone and estrogen. DHEA is often included in sports supplements to increase muscle mass and strength, but the data supporting such uses remains weak.

A review of studies published in the journal Steroids concluded that there was no clear benefit to DHEA supplements and little evidence that they increase either muscle strength or muscle mass.

While DHEA supplements may help decrease fat mass, there is nothing to suggest that they can change your body weight, overall body composition, or body mass index (BMI).

Despite the lack of a clear benefit, DHEA has been used safely for up to two years, usually in doses of 50 milligrams (mg) per day. At doses of 200 mg or more per day, DHEA may increase testosterone levels and decrease "good" HDL cholesterol levels.

DHEA Warning

Some sports supplements, such as DHEA, can affect hormone levels. Females who supplement with DHEA for several months may see androgenic (testosterone-related) side effects like facial hair, acne, and male-pattern hair loss.

People with hormone-sensitive cancers such as prostate, breast, or ovarian cancer should not take DHEA or any other supplement that can affect hormone levels as this can potentially promote tumor growth.

Beta-Hydroxy-Beta-Methylbutyrate (HMB)

Beta-hydroxy-beta-methylbutyrate (HMB) is made from an amino acid called leucine that is involved in making muscle protein. Supplementing with HMB is thought by some to reduce muscle damage after exercise and increase muscle strength and mass.

Some experts recommend daily doses of 1.5 to 3 grams along with adequate weight training. The HMB doses are usually divided and taken before meals and exercise.

A 2019 review of studies in the journal Nutrients concluded that HMB supplementation in addition to exercise had little to no impact on improving body composition, muscle strength, or physical performance in older adults compared to exercise alone.

Even so, the ISSN suggests that athletes may experience a minor gain in muscle mass within 12 weeks, while those who haven't trained before may see results in as little as three weeks.

Creatine

Creatine is currently the most popular supplement for exercise performance. Made in the kidneys and liver, creatine is mainly found in the skeletal muscles. You can boost your creatine levels by eating red meat or taking supplements.

A 2022 review of studies in the journal Nutrients concluded that creatine can help build muscle mass and strength in young healthy people. Younger people who trained adequately gained an average of 2 to 4 pounds of muscle after 12 weeks.

It is unclear if the same results can be achieved in older adults.

Clinical trials have typically used a loading dose of 20 grams daily for five days, followed by a maintenance dose of 2 to 5 grams daily. At these doses, creatine seems to be safe, but watch for side effects like water retention, weight gain, and bloating.

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids (PUFAs) are omega-3 fatty acids thought to increase muscle mass and strength. Between 1.1 and 1.6 grams of omega-3 fatty acids per day is considered adequate.

PUFAs can be obtained through diet alone (mainly in fish) but supplements can also be used.

A 2021 review of studies suggested that PUFAs like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can increase muscle mass and strength in older adults with sarcopenia. However, most of the studies involved people with diseases like cancer and chronic obstructive pulmonary disease (COPD).

A 2022 review of studies from the University of Madrid concluded that PUFA supplementation in healthy adults improved neither muscle mass nor strength.

The dosages used in most studies ranged from 600 to 4,000 mg per day. Taking up to 5,000 mg of EPA or DHA per day is likely safe, although they may cause side effects like bad breath and upset stomach.

Related: Nutrition & Supplements for Post-Workout Muscle Recovery

Collagen

Collagen is the most abundant protein in the body. It is vital for skin health and protecting joints. It's also rich in amino acids like L-arginine and glycine which make creatine.

A systematic review of 15 studies concluded that collagen supplements had no detectable effect on muscle protein synthesis. Where the supplement did seem to help was in improving joint function and recovery from joint injuries.

Other studies suggest that collagen supplements may be beneficial in older males with sarcopenia. Little to no benefit was seen in premenopausal females or healthy young people prescribed the supplements.

Dosages used in studies are between 5 and 15 grams per day, usually taken within an hour of exercise. Some research suggests that taking collagen with vitamin C can enhance its effect.

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant involved in energy production. It can reduce inflammation and may help prevent damage to joints and muscles. Low levels of CoQ10 are thought to be linked to muscle wasting in older adults.

CoQ10 is thought to help with muscle recovery after exercise but research thus far has been inconclusive. Some studies suggest that CoQ10 can combat sarcopenia in older adults when used with exercise.

CoQ10 has been studied in trials for sports performance at doses of 100 to 600 mg per day. Possible side effects include fatigue, insomnia, nausea, and heartburn.

Leucine

Leucine is an amino acid that helps the muscles make protein. It is found in many foods (including fish, chicken, and beans) and is thought to increase muscle mass when taken as a supplement.

To date, there is little evidence of such benefit, A 2020 study in Medicine and Science in Sport Medicine could find no evidence of muscle growth based on a 12-week trial involving 25 athletes who were given two 5-gram doses of leucine daily.

Daily doses of leucine between 1.7 and 3.5 grams have been shown to increase muscle protein synthesis in the body, but the production of protein does not appear to translate to muscle gains.

A systematic review in the British Journal of Nutrition similarly showed higher rates of muscle protein synthesis but with no changes in body composition.

Leucine supplements are considered safe but may cause stomach upset and "ammonia breath."

How to Choose Supplements Safely

Dietary supplements are not strictly regulated in the United States, and, unlike prescription drugs, the Food and Drug Administration (FDA) does not approve them for safety or effectiveness.

To protect yourself, choose a supplement tested and certified by a trusted third party, like the U.S. Pharmacopeia (USP), ConsumerLab, or NSF International. Certification does not mean that the supplement works; it only indicates that the ingredients are pure, contain in the correct amounts, and have no impurities or contaminants.

Warning for Adolescents and Young Adults

A 2019 study in the Journal of Adolescent Health evaluated 977 supplement-related adverse events reported between 2004 and 2015 involving people 25 years of age and younger.

What they found was that people this age who had an adverse reaction to muscle-building supplements were 2.6 times more likely to experience a severe medical event (including hospitalization, disability, and death) than those who took regular vitamins.

Summary

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.

Frequently Asked Questions

Do supplements really work for building muscle?

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.

When should I take creatine?

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." Taking creatine around the same time as your workout during this phase seems best.

What foods can boost protein levels?

Protein-rich foods include meats, eggs, dairy products, beans, and nuts.

Read the original article on Verywell Health.