The Top 11 Supplements to Build Muscle

There is strong evidence that Creatine improves power output, with Examine.com rating the evidence as grade A. Creatine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–5g daily.

Creatine is one of the most thoroughly researched supplements in sports nutrition. It is a compound the body produces naturally from amino acids and stores in muscle as a rapid energy reserve. Supplementing with creatine is known to increase muscle strength, power output, and muscle mass, particularly during resistance training. It can also support cognitive function and recovery. It is available as a powder or capsule, with creatine monohydrate being the most studied and cost-effective form. It works best when taken consistently over time.

There is strong evidence that Ashwagandha improves power output, with Examine.com rating the evidence as grade A. Ashwagandha as a supplement is a herb derived from plant root, commonly taken as capsule or powder. Studies typically use 300–600mg.

Ashwagandha is a root herb that has been used in traditional Indian medicine for thousands of years. It reduces the amount of cortisol — the hormone the body releases under pressure — resulting in a calmer stress response. Most people notice a difference after two to four weeks of regular use. It is usually taken as a capsule once or twice a day.

There is strong evidence that Caffeine improves power output, with Examine.com rating the evidence as grade A. Caffeine as a supplement is a stimulant derived from naturally occurring (coffee / tea), commonly taken as capsule or powder or drink. Studies typically use 3–6mg per kg bodyweight.

Caffeine is a naturally occurring stimulant found in coffee, tea, and cacao. It is one of the most researched performance-enhancing compounds available, known to improve endurance, strength, power output, and reaction time during exercise. It also improves alertness and reduces perceived effort, making hard training feel more manageable. It is available as a capsule or powder, though most people obtain it from coffee or pre-workout drinks. Effects are dose-dependent and tolerance builds with regular use, so cycling off periodically helps to maintain its effectiveness.

There is good evidence that Citrulline improves power output, with Examine.com rating the evidence as grade B. Citrulline as a supplement is a amino acid derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–8g.

Citrulline is an amino acid that the body converts into arginine, which in turn helps to produce nitric oxide — a compound that relaxes and widens blood vessels. It is known to improve blood flow during exercise, increase endurance, and reduce muscle fatigue. It can also help to reduce muscle soreness after training. It is found in watermelon and is widely available as a powder or capsule. It is most commonly used as L-citrulline or citrulline malate, with the malate form often preferred for training performance.

There is good evidence that Colostrum improves muscle mass, with Examine.com rating the evidence as grade B. Colostrum as a supplement is a dairy-derived derived from bovine (cow), commonly taken as capsule or powder. Studies typically use 20–60g.

Colostrum is the first milk produced by mammals in the days after giving birth. Bovine colostrum — sourced from cows — is rich in immunoglobulins, growth factors, and other bioactive compounds. It is known to support immune function and gut health, and it can help to reduce the frequency of upper respiratory infections. It is also used by athletes to support muscle recovery and reduce gut permeability caused by intense exercise. It is available as a capsule or powder.

There is good evidence that Whey Protein improves strength, with Examine.com rating the evidence as grade B. Whey Protein as a supplement is a protein derived from dairy (milk), commonly taken as powder. Studies typically use 20–40g per serving.

Whey protein is a complete protein derived from milk during cheese production. It is rapidly digested and absorbed, making it particularly effective for supporting muscle repair and growth when taken after exercise. It is known to increase muscle mass and strength when combined with resistance training, and it can help to meet daily protein requirements when dietary intake is insufficient. It is available as a powder that can be mixed into shakes or added to food, and comes in concentrate, isolate, and hydrolysate forms — with isolate containing less lactose.

There is good evidence that Conjugated Linoleic Acid improves muscle mass, with Examine.com rating the evidence as grade B. Conjugated Linoleic Acid as a supplement is a fatty acid derived from dairy / meat (also synthesised), commonly taken as softgel capsule. Studies typically use 3–6g.

Conjugated linoleic acid, or CLA, is a type of fatty acid found naturally in meat and dairy from grass-fed animals. It is known to modestly reduce body fat and can help to preserve lean muscle mass during weight loss. Its effects are small compared to diet and exercise but meaningful when used consistently over several months. It is available as a softgel capsule and is one of the more widely used supplements for body composition.

There is good evidence that Collagen Peptides improves muscle mass, with Examine.com rating the evidence as grade B. Collagen Peptides as a supplement is a protein derived from bovine / marine connective tissue, commonly taken as powder or capsule. Studies typically use 10–15g.

Collagen peptides are a form of protein derived from animal connective tissue — typically bovine or marine sources — that has been broken down into smaller, easily absorbed fragments. Collagen is the most abundant protein in the body and a key structural component of tendons, ligaments, cartilage, and skin. Supplementing with collagen peptides is known to support joint comfort and can help reduce joint pain associated with exercise. It can also support skin elasticity. It is most effective when taken with vitamin C, which is needed for collagen synthesis.

There is good evidence that Dietary Protein improves muscle mass, with Examine.com rating the evidence as grade B. Dietary Protein as a supplement is a macronutrient derived from dietary (various sources), commonly taken as powder or bar or food. Studies typically use 1.6–2.2g per kg bodyweight daily.

Adequate protein intake is one of the most important nutritional factors for maintaining and building muscle mass, supporting recovery, and managing appetite. It is known to reduce muscle loss during calorie restriction and can improve body composition when combined with exercise. Most people obtain sufficient protein from food — meat, fish, eggs, legumes, and dairy are all rich sources. Protein supplements such as powders and bars are a practical way to top up intake when dietary sources are insufficient or inconvenient.

There is good evidence that Melatonin improves power output, with Examine.com rating the evidence as grade B. Melatonin as a supplement is a hormone derived from synthetic, commonly taken as tablet or gummy. Studies typically use 0.5–5mg.

Melatonin is a hormone the body produces naturally when it gets dark, signalling that it is time to sleep. It plays a central role in regulating the body's internal clock that governs sleep and wake cycles. As a supplement it is typically produced synthetically and is available in a range of doses. It comes in tablet or gummy form and works best taken 30–60 minutes before bed.

There is good evidence that Taurine improves power output, with Examine.com rating the evidence as grade B. Taurine as a supplement is a amino acid derived from dietary (also synthesised), commonly taken as capsule or powder. Studies typically use 1–3g.

Taurine is an amino acid found naturally in meat and fish and produced in small amounts by the body. It plays a role in several processes including muscle contraction, hydration, and antioxidant defence. It is known to reduce exercise-related muscle damage and soreness, and it can support endurance performance. It is also commonly included in energy drinks, though it is not itself a stimulant. It is available as a capsule or powder and is generally well tolerated.