Best Supplements for Improved Handgrip Strength
Ranked by research evidence. Compare 15 supplements across 24 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence5 studies
Across 5 studies, 3 reported beneficial effects (effect sizes moderate in two, small in one) and 2 reported neutral effects (both small). The highest-quality evidence (a systematic review of 5,272 participants) found a moderate beneficial effect for whey protein on handgrip strength, especially when combined with resistance training in older adults. However, two high-quality meta-analyses (980 and 637 participants) found no significant effect. The median study duration was 112 days (from one study), and populations were predominantly older adults, including those with sarcopenia or chronic obstructive pulmonary disease (COPD).
- Low evidence5 studies
Across 5 studies, 2 reported beneficial effects of vitamin D on handgrip strength, while 3 found no significant effect. The predominant effect size was small, and the median study duration was 112 days (approx. 16 weeks). Most evidence comes from clinical populations (sarcopenia, COPD, postmenopausal women), and the only reported form was vitamin D3, though its use was not consistent across studies.
Dose: 2000 IU/dayProduct matchViva Naturals — Vitamin D3 with Organic Liquid Coconut Oil125 mcg · $15.16 · ★5.0 (208)
- ModerateWhey ProteinAcross 5 studies, 3 reported beneficial effects (effect sizes moderate in two, small in one) and 2 reported neutral effects (both small). The highest-quality evidence (a systematic review of 5,272 participants) found a moderate beneficial effect for whey protein on handgrip strength, especially when combined with resistance training in older adults. However, two high-quality meta-analyses (980 and 637 participants) found no significant effect. The median study duration was 112 days (from one study), and populations were predominantly older adults, including those with sarcopenia or chronic obstructive pulmonary disease (COPD).3 beneficial2 neutral5 studies
- LowVitamin DAcross 5 studies, 2 reported beneficial effects of vitamin D on handgrip strength, while 3 found no significant effect. The predominant effect size was small, and the median study duration was 112 days (approx. 16 weeks). Most evidence comes from clinical populations (sarcopenia, COPD, postmenopausal women), and the only reported form was vitamin D3, though its use was not consistent across studies. · Dose: 2000 IU/day2 beneficial3 neutral5 studies