For gaining weight, particularly when the goal is to increase muscle mass and strength, several supplements have strong evidence supporting their effectiveness:

1. Protein Supplements: Consuming protein supplements can aid in muscle mass gains and strength when combined with resistance training. It helps in muscle hypertrophy and enhances gains in muscle strength in both untrained and trained individuals¹.
2. Creatine: Creatine supplementation increases the phosphocreatine/creatine ratio in muscles, enhancing the capacity for rapid ATP resynthesis during repeated high-intensity exercise tasks. This results in increased muscle mass and strength².
3. Branched-Chain Amino Acids (BCAAs): Though the evidence is mixed, BCAAs have been suggested to help in muscle recovery and growth³.
4. β-Hydroxy β-Methylbutyrate (HMB): HMB is known for its anti-catabolic properties which help prevent muscle loss and promote muscle growth during resistance training⁴.
5. Polyunsaturated Fatty Acids (PUFAs): Long-term consumption of PUFAs, like omega-3 fatty acids, can also contribute to muscle mass preservation and strength¹.

These supplements, when used in conjunction with a proper diet and resistance training program, could be particularly beneficial for weight gain involving increased muscle mass.

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Footnotes

1. Stefan M Pasiakos, "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review," PubMed, 2024. ↩ ↩²

2. Shih-Hao Wu, "Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021," PubMed Central, 2022. ↩

3. Pedro L Valenzuela, "Supplements with purported effects on muscle mass and strength," PubMed, 2019. ↩

4. R B Kreider, "Dietary supplements and the promotion of muscle growth with resistance exercise," PubMed, Unknown publication year. ↩