Best Supplements for Increased Muscle Mass
Ranked by research evidence. Compare 19 supplements across 21 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 (one small, one moderate) and 1 reported a neutral effect. The predominant effect direction is beneficial with mixed effect sizes (small to moderate). Evidence is limited to mixed older adult and clinical populations; the only reported dose was 0.7 g/kg/day in a 28-day trial. Effects were observed at 4 weeks in one study.
19 supplements
- LowWhey ProteinAcross 3 studies, 2 reported beneficial effects (one small, one moderate) and 1 reported a neutral effect. The predominant effect direction is beneficial with mixed effect sizes (small to moderate). Evidence is limited to mixed older adult and clinical populations; the only reported dose was 0.7 g/kg/day in a 28-day trial. Effects were observed at 4 weeks in one study.2 beneficial1 neutral3 studies