Best Supplements for Increased Lean Mass
Ranked by research evidence. Compare 14 supplements across 20 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Low evidence4 studies
Across 4 studies, 2 reported beneficial effects (large and moderate effect sizes) while 2 found neutral effects. The median study duration was 84 days, suggesting effects may require ~12 weeks. Evidence does not converge on a specific dose, but two studies used 24–45 g/day of whey protein. Populations studied include older adults and younger adults.
14 supplements
- LowWhey ProteinAcross 4 studies, 2 reported beneficial effects (large and moderate effect sizes) while 2 found neutral effects. The median study duration was 84 days, suggesting effects may require ~12 weeks. Evidence does not converge on a specific dose, but two studies used 24–45 g/day of whey protein. Populations studied include older adults and younger adults.2 beneficial2 neutral4 studies