Best Supplements for Increased Lean Mass
Ranked by research evidence. Compare 12 supplements across 17 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Low evidence3 studies
Across 3 studies, 1 reported a beneficial moderate-sized effect on increased lean mass (45 g/day in young untrained males), while 2 reported neutral small effects (including a large meta-analysis in older adults). Median study duration was 84 days. The overall evidence is mixed, with no consistent effect across populations.
12 supplements
- LowWhey ProteinAcross 3 studies, 1 reported a beneficial moderate-sized effect on increased lean mass (45 g/day in young untrained males), while 2 reported neutral small effects (including a large meta-analysis in older adults). Median study duration was 84 days. The overall evidence is mixed, with no consistent effect across populations.1 beneficial2 neutral3 studies