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Supplements for muscle & strength

Building muscle and strength with training.

Start with the basics

  • Progressive resistance training is the foundation — supplements only add to it.
  • Adequate total daily protein (~1.2–1.6 g/kg for people training regularly).

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Creatine monohydrate

AStrong evidence

Numerous meta-analyses show creatine combined with resistance training increases lean mass and strength more than training alone, in both younger and older adults.

Dose used in studies
3–5 g/day (loading phase optional)
Time to effect
2–4 weeks (faster with loading)
Most relevant for
Anyone doing resistance training, including older adults
Studies (3)
Safety, side effects & interactions →Where to buy (affiliate)

Whey protein

AStrong evidence

A meta-analysis of 49 trials found protein supplementation during resistance training increased gains in muscle mass and strength. Benefits plateaued around 1.6 g/kg/day total protein.

Dose used in studies
20–40 g per serving, to reach ~1.6 g/kg/day total protein
Time to effect
6–12 weeks
Most relevant for
People who struggle to reach protein targets from food
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • You have kidney disease before using creatine or high-protein supplements.