The Best Supplements for Promoting Muscle Growth
Key Findings
Whey protein remains the go-to for hitting daily protein goals and maximizing recovery, while creatine monohydrate is unmatched for boosting strength, endurance, and long-term gains.
BCAAs can be useful for fasted or high-volume training, helping to reduce muscle breakdown and soreness, while beta-alanine supports tougher, longer sets by delaying fatigue.
Fish oil rounds also aid in recovery, reducing inflammation, and supporting joint health so you can train consistently.
Building muscle takes consistent training, smart nutrition, and sensible recovery time. Supplements aren’t magic shortcuts, but they can give you an edge by filling nutritional gaps, supporting recovery, and enhancing performance. With so many products available, it’s easy to get lost in marketing hype.
To cut through the noise and help demystify the topic, here is our pick of five of the best supplements for muscle growth, supported by the science behind them.
5 of the Best Natural Supplements for Muscle Gain
From protein powders to creatine, natural oils to amino acids, these are our top picks for the best natural supplements aimed at promoting sustainable muscle growth.
1. Whey Protein
Protein provides the building blocks (amino acids) your muscles need to repair and grow after training.
Whey stands out as the best protein powder for muscle gain because it’s a complete protein, rich in all nine essential amino acids, and it contains more leucine than most other protein sources. Leucine is especially important because it acts as a “trigger” for muscle protein synthesis, the process by which your body builds new muscle tissue.
Whey protein is also rapidly digested, making it ideal for post-workout recovery when your muscles are most primed to absorb nutrients. Studies consistently show that people who consume adequate protein build more lean muscle and recover faster, compared to those who don’t.
Best for: Anyone looking to hit their daily protein target more easily and maximize recovery.
How to use: Protein needs vary depending on body size, activity level, and goals. A common guideline is 1.6–2.2 grams of protein per kilogram of body weight per day (roughly 0.7–1 gram per pound). For a 150-pound (68 kg) person, that’s 105–150 grams daily; for a 200-pound (90 kg) person, it’s 140–200 grams.
Whey protein is one of the best protein powders for muscle gain when used in a supplementary role to help you meet those totals.
A single serving (20–30 grams) after workouts supports muscle recovery. Women may find 20 grams sufficient, while men often aim for 25–30 grams. If your meals are lower in protein, whey can also be used between meals or at breakfast to help spread intake across the day.
2. Creatine Monohydrate
Creatine is one of the most researched sports supplements, and for good reason.
Your muscles store creatine as phosphocreatine, which helps regenerate ATP, the main energy currency of your cells. During high-intensity exercise like lifting weights, ATP is used up quickly. Supplementing with creatine increases your stored phosphocreatine, meaning you can squeeze out more reps and lift heavier weights before fatigue sets in.
Over time, this extra training volume leads to greater strength and muscle gains. Creatine has also been shown to increase muscle cell hydration, giving muscles a fuller appearance and creating an environment that may further stimulate growth.
All this is why Creatine has long been considered one of the best and most essential supplements for muscle growth.
Best for: Anyone serious about building muscle, improving strength, and boosting training performance.
How to use: The standard dose for most people is 3–5 grams daily, regardless of gender (creatine is suitable for stimulating male and female muscle growth, despite some misconceptions) or body size, because muscle stores saturate at similar levels.
Some prefer a loading phase of 20 grams daily (split into 4 doses) for 5–7 days to saturate faster, before moving to 3–5 grams for maintenance.
For smaller athletes (under 150 lbs/68 kg), 3 grams daily is often enough; heavier lifters (200+ lbs/90+ kg) may benefit from 5 grams. Creatine can be taken at any time of day, though pairing it with a carb- and protein-rich meal may slightly improve uptake.
3. Branched-Chain Amino Acids (BCAAs)
BCAAs—leucine, isoleucine, and valine—are three essential amino acids that play a critical role in muscle growth. Leucine, in particular, directly stimulates the mTOR pathway, which drives muscle protein synthesis. This makes BCAAs and peptides essential for muscle growth.
While most people get enough BCAAs if they consume sufficient protein, supplementation can help in specific scenarios. For example, if you train in a fasted state or during long sessions, BCAAs can reduce muscle breakdown and accelerate recovery.
They may also help decrease delayed-onset muscle soreness (DOMS), allowing you to train more consistently.
Best for: Athletes who train fasted, endurance athletes combining cardio and strength work, or anyone looking to minimize muscle breakdown during intense sessions.
How to use: The typical dose is 5–10 grams of BCAAs before or during training. Since leucine is the key amino acid for stimulating muscle growth, look for supplements with a 2:1:1 ratio of leucine:isoleucine:valine.
Smaller individuals or women may feel benefits at 5 grams, while larger athletes training at high volume may prefer closer to 10 grams. If you already consume enough protein (from whey or food), extra BCAAs may offer limited benefit.
However, for fasted training or long sessions, they help reduce breakdown and soreness.
4. Beta-Alanine
Beta-alanine is one of the best indirect supplements for muscle growth as it helps improve your training performance.
It’s converted in the body into carnosine, which buffers hydrogen ions that build up in muscles during exercise. These hydrogen ions contribute to the burning, fatigued feeling when you’re pushing through a tough set. By increasing carnosine levels, beta-alanine delays this fatigue, allowing you to sustain higher intensity for longer.
With improved endurance in your sets, you’re able to complete more reps, lift heavier, or maintain intensity longer: all of which contribute to greater training volume and, over time, more muscle growth. Some studies also suggest beta-alanine may improve lean muscle mass when combined with a structured resistance training program.
Best for: Lifters pushing through high-volume training or athletes balancing strength and endurance work.
How to use: The effective dose is 2–5 grams daily, taken consistently. For most men, 3.2–4 grams is a solid daily target; for women or smaller athletes, 2–3 grams may be sufficient. The tingling sensation (paresthesia) is harmless but can be uncomfortable—splitting doses (e.g., 2 x 1.5 grams) reduces this effect.
Unlike caffeine, timing isn’t critical. What matters is raising muscle carnosine levels over weeks of use. Expect noticeable effects on performance after 2–4 weeks of daily supplementation.
5. Fish Oil (Omega-3s)
Omega-3 fatty acids—EPA and DHA—found in fish oil play a surprising role in muscle growth and recovery. They reduce inflammation, which helps minimize muscle soreness after tough workouts, and they support joint health, making consistent training easier.
Emerging research also shows that omega-3s may enhance the body’s ability to use amino acids for muscle protein synthesis. This means they don’t just help with recovery, they could directly support new muscle growth when combined with adequate protein and resistance training.
Beyond muscles, omega-3s also support heart, brain, insulin sensitivity and anti inflammation, making fish oil one of the best all-around natural supplements for muscle gain and weight loss you can take.
Best for: Anyone looking to reduce soreness, support joint health, and improve recovery while also gaining the added benefits of overall wellness.
How to use: The goal is to consume 1–3 grams of combined EPA and DHA per day (check labels—some capsules contain very little actual EPA/DHA). A typical capsule might provide ~300 mg, so hitting the recommended dose often means 3–6 capsules daily.
Men and women benefit equally, but those with higher body weights or more intense training schedules may lean toward the upper end of the range. If you already eat fatty fish 2–3 times per week (salmon, mackerel, sardines), you may only need 1 gram. Take fish oil with meals containing fat for optimal absorption.
Final Thoughts: The Best Supplements for Muscle Gain and Weight Loss
Supplements won’t replace disciplined training and a nutrient-rich diet, but the right ones can enhance your results. Whey protein and creatine remain among the best and most widely used supplements for muscle growth, with decades of research backing them up.
BCAAs and beta-alanine provide targeted performance support, while fish oil helps you recover faster and stay consistent in your training.
Start with one or two of these supplements based on your goals, stay consistent with your workouts and nutrition, and you’ll be giving your muscles the best chance to grow stronger and faster.
NOTE: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider before starting any new supplement, especially if you are under 18, pregnant, breastfeeding, taking medication, or managing a health condition. Individual needs and responses to supplements can vary.
FAQs: The Best Supplements for Muscle Gain
Got questions about supplements and muscle growth? With so many options out there, it’s easy to feel overwhelmed. This FAQ cuts through the noise by answering the most common questions so you can make informed choices that actually support your training, recovery, and long-term results.
Article FAQ
What supplements should I take for muscle growth?
The best, research-backed supplements for muscle growth are whey protein (to help you meet daily protein needs), creatine monohydrate (to improve strength and workout performance), beta-alanine (to reduce fatigue during high-intensity training), BCAAs (to support recovery in certain situations, like fasted training), and fish oil (to reduce soreness and support consistency).
While these are great starting points, supplements should always build on a foundation of proper nutrition, structured training, and recovery.
What does HMB do for the body?
HMB (beta-hydroxy beta-methylbutyrate) is a compound naturally produced when the body breaks down leucine, one of the branched-chain amino acids. It helps reduce muscle protein breakdown, which may be especially useful during periods of calorie restriction or in people who are new to training.
Some studies suggest HMB can support lean mass preservation and recovery, but its effects are generally modest compared to more established supplements like whey protein and creatine.
What is the best time of day to take creatine?
Creatine works through long-term saturation of your muscles, so timing isn’t as important as daily consistency. That said, research suggests taking creatine close to your workout (either just before or immediately after) may offer a slight advantage by pairing it with increased blood flow and nutrient delivery. If you don’t train every day, simply take it with a regular meal to stay consistent.
Is creatine safe long-term?
Yes. Proven to be one of the best supplements for muscle growth, creatine monohydrate is one of the most studied sports products in history, with research spanning decades. Long-term use at recommended doses (3–5 grams daily) has been shown to be safe for healthy adults, with no evidence of kidney or liver damage in people without preexisting medical conditions.
Still, if you have kidney issues or other health concerns, it’s wise to check with your healthcare provider before supplementing.
Does alcohol affect muscle growth?
Yes, alcohol can negatively affect muscle growth in several ways. Drinking alcohol reduces the body’s ability to synthesize protein, which directly impacts muscle repair and growth after workouts. It also interferes with sleep quality, lowers testosterone, and slows recovery, all of which are crucial for building muscle.
Occasional moderate drinking is unlikely to derail progress, but frequent or heavy alcohol consumption can significantly blunt your results in the gym.
What are the best supplements for muscle growth for women?
The same supplements that benefit men also work for women—muscle physiology doesn’t change by gender. Whey protein helps women meet daily protein needs, creatine improves strength and lean mass, beta-alanine supports endurance, and fish oil aids recovery.
The key difference is often dosage, with women typically requiring smaller amounts based on body weight. For example, 20 grams of whey protein post-workout is often sufficient, and 3 grams of creatine daily works well for most women.
