Best Supplements for Increased Muscle Mass
Ranked by research evidence. Compare 18 supplements across 20 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, 2 reported beneficial effects of whey protein on increased muscle mass, with effect sizes ranging from small to moderate. The median study duration was 28 days across 1 study that reported duration, though effects were observed in clinical populations including older adults, those with type 2 diabetes, and patients with MASLD. Evidence is preliminary due to the small number of studies and mixed populations.
18 supplements
- LowWhey ProteinAcross 3 studies, 2 reported beneficial effects of whey protein on increased muscle mass, with effect sizes ranging from small to moderate. The median study duration was 28 days across 1 study that reported duration, though effects were observed in clinical populations including older adults, those with type 2 diabetes, and patients with MASLD. Evidence is preliminary due to the small number of studies and mixed populations.2 beneficial1 neutral3 studies