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10 Muscle-Building Supplements That Actually Work

If you want to put on some lean lbs., these can help.

By Paul Kita and Talene Appleton
Expert consulted: Brian St. PierreRegistered Dietitian
front view full length of adult male athlete body builder in front of the barbel with weights and package of protein powder supplements exercise in dark gym   training and supplementation concept
Miljan Živković

BUILDING MUSCLE is tough because there are so many factors at work beyond just strength training. Genetics, sleep, and your diet all play a role too. You can't control your genes and you can only kind of control your sleep. So, that leaves your diet. This is where muscle-building supplements come in. Yes, supplements are a viable and safe way to help you put on muscle—as long as you know the right products to purchase.

Protein, more than any other nutrient, fuels muscle growth. If you want to build muscle, you should aim to eat 0.8-1.1 grams of protein for every pound of your target body weight daily, according to the body of research. So, if you want to weigh 185, you should consume ~185 grams of protein daily.

  • Whey Protein

    Best Flavored Whey Supplement for Muscle Growth

    Ladder Whey Protein

    $65 at ladder.sport
    Read more
  • Whey Protein Isolate, Unflavored

    Best Unflavored Whey Supplement for Muscle Growth

    Now Sports Whey Protein Isolate, Unflavored

    Read more
  • Micellar Casein, Unflavored

    Best Unflavored Casein Supplement for Muscle Growth

    Now Sports Micellar Casein, Unflavored

    Read more
  • Hemp Protein Powder

    Best Hemp Protein Supplement for Muscle Growth

    Bob's Red Mill Hemp Protein Powder

    Read more
  • Pea Protein, Unflavored

    Best Pea Protein Supplement for Muscle Growth

    Now Foods Pea Protein, Unflavored

    Read more

Read more: How Men's Health Thoroughly Tests and Reviews Nutrition Products

Now, if you figure that you want to try to eat about 30 grams of protein at each meal to best fuel your muscles, and you're eating three meals a day, that only gets you a total of 90 grams of protein. Even if you add two smart snacks, each pulling in about 15 grams of protein, you're still short about 65 grams. You can, of course, achieve your protein goals without supplements, but protein powder does make it easier, explains Brian St. Pierre, MS, RD, C.S.C.S., CISSN, Pn1, Director of Performance Nutrition at Precision Nutrition.

Aside from protein powder, creatine—the most studied and effective performance enhancing supplement in existence—is the next-best choice to help you increase strength, power, and size, according to St. Pierre. "Those are your two big ones. After that there might be some small benefits from fish oil (which is a smart general health supplement anyway) and beta-alanine."

Across our team of MH fitness editors and experts, we've tested dozens of the best supplements for muscle growth to figure out which products work, and which are a waste of your precious coin. While each user's preferences and experiences with a muscle growth supplement are unique to a myriad of physiological factors, some products clearly outperformed others in terms of ingredients, price, and serving size. But one thing remained true: the best supplements for muscle growth hold a third-party certification—Informed Choice, NSF Certified, USP Certified—to verify they are free from contaminants and banned substances.

Below, our list of the best 10 supplements for muscle growth to shop in 2023.

Best Tasting Protein Powders | Best Whey Protein Powders | Best Vegan Protein Powders | Best Pea Protein Powders | Best Creatine Supplements | Best Multivitamins

Best Flavored Whey Supplement for Muscle Growth

Ladder Whey Protein

Whey Protein
Best Flavored Whey Supplement for Muscle Growth

Ladder Whey Protein

$65 at ladder.sport
Credit: Ladder
Pros
  • Formulated with tart cherry powder
  • Provides essential vitamins and minerals
  • High protein, low fat
  • Tastes great
Cons
  • Pricey

This NSF-certified whey protein powder has tart cherry powder folded into the rich, chocolate-y mix. One scoop has 26 grams of protein and 480 mg of tart cherry, which has been shown to improve endurance, decrease muscle soreness, and reduce inflammation.

It also packs vitamins and minerals geared towards performance and recovery, like potassium, calcium, sodium and iron. At 140 calories, 1 gram of fat, and only 5 grams of carbs per serving, it offers a ton of benefit tailored to lean gains. When you buy online, you can subscribe to receive 10% off each order.

Read more: Best Meal Replacement Shakes and Bars

Price per serving$0.46
Best Unflavored Whey Supplement for Muscle Growth

Now Sports Whey Protein Isolate, Unflavored

On Sale
Whey Protein Isolate, Unflavored
Best Unflavored Whey Supplement for Muscle Growth

Now Sports Whey Protein Isolate, Unflavored

Credit: Now Foods
Pros
  • High in amino acids
  • Informed Sport certified
  • Flavorless
  • Mixes in water or smoothies seamlessly
Cons
  • Expensive

Exercise breaks down muscle. Protein is needed for repair and recovery. Whey protein is absorbed quickly, and is high in leucine, an amino acid that’s necessary for growth.

At $1.50 per serving, it's not the cheapest whey protein out there, but it is Informed Sport certified, offers 25 grams of protein, and only has two ingredients. Plus, go for a bigger bag (5-pounds, or even the 10-pounder), and you'll cut down on the price per serving significantly.

Price per serving$1.50
Best Unflavored Casein Supplement for Muscle Growth

Now Sports Micellar Casein, Unflavored

Micellar Casein, Unflavored
Best Unflavored Casein Supplement for Muscle Growth

Now Sports Micellar Casein, Unflavored

Credit: Now Foods
Pros
  • A slow-release form of protein
  • ACTUALLY flavorless
  • Informed Sport certified
Cons
  • Offers a little less protein per serving than some whey powders

Dairy protein is made up of two types: whey and casein. Whey is more quickly absorbed, while casein is more slowly absorbed. But both have merit in terms of recovery and potentially muscle growth. This casein offers 19 grams of protein and 4,500 mg of branched-chain amino acids per 1 scoop serving.

A 2020 study published the journal Physical Activity and Nutrition examined the data around pre-sleep casein protein effects on post-exercise recovery and concluded that studies have shown that pre-sleep casein protein (40 to 48 grams, 30 minutes before bed) could help post-exercise recovery and positive affect acute protein metabolism and performance.

Read more: Best Vegan Meal Subscriptions

Price per serving$0.76
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Best Hemp Protein Supplement for Muscle Growth

Bob's Red Mill Hemp Protein Powder

Hemp Protein Powder
Best Hemp Protein Supplement for Muscle Growth

Bob's Red Mill Hemp Protein Powder

Pros
  • Plant-based
  • Contains all essential amino acids
  • Provides fiber and omega-3 fatty acids
Cons
  • Has a grittier texture than most whey protein powders

Sometimes you just don’t want a dairy-based protein. Enter, hemp protein.

So this one isn’t actually a supplement, but rather a food made from a single ingredient, hemp hearts. Each serving packs 12g of plant-powered protein, with the bonus of being rich in iron and fiber to help fuel your hard-working muscles. Bonus, it’s versatile and isn’t just good for smoothies, but I just used some in banana bread, it works well with oats and, yes, smoothies too.

Price per serving$0.84
Best Pea Protein Supplement for Muscle Growth

Now Foods Pea Protein, Unflavored

Pea Protein, Unflavored
Best Pea Protein Supplement for Muscle Growth

Now Foods Pea Protein, Unflavored

Pros
  • Contains all essential amino acids
  • Plant-based
  • Flavorless
Cons
  • Has a grittier texture than most whey protein powders

NOW Sports Nutrition Pea Protein is an all-pea protein option that, like some other protein powders on this list, is unflavored. This one, however, is vegan and only contains yellow pea protein as its sole ingredient.

Each serving size of this powder offers 24 grams of plant-based protein per serving, 2009 mg of leucine (less than some other protein powders on this list), and a ton of other amino acids. It's Informed Sport certified, too.

Read more: Best Pea Protein Powders

Price per serving$0.89
One of the Best Creatine Supplements for Muscle Growth

Promix Nutrition Non-GMO Creatine

Non-GMO Creatine
One of the Best Creatine Supplements for Muscle Growth

Promix Nutrition Non-GMO Creatine

Pros
  • NSF Certified for Sport
  • Great price per serving
  • Brand offers a subscription program (with discounts!)
  • Dissolves quickly
Cons
  • 180 servings may be too much for some folks to get through before it expires

The Non-GMO Creatine from Promix is as smooth as silk and mixes like a dream, no clumps or funky aftertaste. With a whopping 180 servings per container, you'll be fueled up for months of epic workouts. That being said, if you take creatine infrequently, it may be too much to get through before its expiry date. (We've tried creatine passed its best by date and trust us, it's not a pleasant experience.)

One big perk in our eyes is that the brand publishes its third-party testing results right on its site, so you know exactly what you're getting if you buy this product. It also offers a subscription program that delivers automatic shipments every 1, 2, or 3 months. Not only does it save you precious time and helps you never run out, but it also saves you 10% on each order.

What do buyers say? "Mixes easy, flavorless, great value for quality, no bloating," says one Promix customer.

Read more: Best-Tasting Protein Powders

Price per serving$0.29
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Best Creatine from Creapure® Supplement for Muscle Growth

Gnarly Sports Nutrition Creatine

Creatine
Best Creatine from Creapure® Supplement for Muscle Growth

Gnarly Sports Nutrition Creatine

Credit: Gnarly Sports Nutrition
Pros
  • Will last you at least 3 months
  • Easy to store
  • NSF Certified for Sport
  • Made from a highly researched form of creatine
Cons
  • Pricey

This supplement from Gnarly offers 5 grams of creatine monohydrate per serving in the form of Creapure®. What is Creapure®, you may ask? It's a patent-protected form of micronized creatine monohydrate that has been widely researched for its purity and safety. The research is spotty on whether it has a leg up on other certified forms of creatine monohydrate in any way, and products made with Creapure® do carry a heftier price tag.

This powder is also unflavored (read: no added ingredients) and has been certified by NSF for Sport.

What do buyers say? "I took it twice daily as recommended for the first 2 weeks. I was already seeing the benefits within that timeframe. As an old guy at 54, I think it’s helping to get those last reps done," said one Gnarly buyer.

Read more: Best Vegan Protein Powders

Price per serving$0.61
(Another) One of the Best Beta Alanine Supplements for Muscle Growth

Klean Athlete SR Beta-Alanine

SR Beta-Alanine
(Another) One of the Best Beta Alanine Supplements for Muscle Growth

Klean Athlete SR Beta-Alanine

Pros
  • Can be taken alongside protein and creatine
  • Sustained-release formula
  • NSF Certified for Sport
Cons
  • Slightly less $ per serving than Thorne's Beta Alanine

While not usually thought of for its contributions to muscle, some data certainly supports Beta Alanine as a muscle-building supplement. This supplement from Klean Athlete offers a clinically studied dosage and NSF-certification.

One 2018 study published in the Journal of International Society of Sports Nutrition provided subjects with 6.4 grams/day of beta-alanine (divided as 8 X 800 mg doses, 1.5 hours apart). After a specific exercise protocol, the researchers found that supplementation was effective at increase power output.

More power output can ultimately lead to more gains. Notice the divided doses; one side effect of beta-alanine supplementation can be tingling in the extremities, but dividing doses can minimize that side effect.

Price per serving$1.44
One of the Best Beta Alanine Supplements for Muscle Growth

Thorne Beta Alanine-SR

Beta Alanine-SR
One of the Best Beta Alanine Supplements for Muscle Growth

Thorne Beta Alanine-SR

Credit: Thorne
Pros
  • Sustained-release formula
  • NSF Certified for Sport
  • Can be taken alongside protein and creatine
Cons
  • Pricey

Similar to Klean Athlete's formula, the Beta Alanine-SR supplement from Thorne boasts a sustained-release formula and an NSF certification. Two tablets per serving, twice a day, at a total of $ per day.

It carries a heftier price tag than a daily scoop of protein powder or creatine alone, but if you're really serious about bulking up, it could be worth incorporating into your supplement regimen. After all, beta alanine is safe to take alongside protein and creatine, so it doesn't hurt to give it a shot.

Price per serving$1.52
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Best Fish Oil Supplement for Muscle Growth

Nordic Naturals Ultimate Omega

Ultimate Omega
Best Fish Oil Supplement for Muscle Growth

Nordic Naturals Ultimate Omega

Pros
  • Third-party tested with COA available for every product
  • No fishy aftertaste
  • Offers a range of healthy omega-3 fatty acids
Cons
  • The pills are on the larger side

The research regarding fish oil's affect on muscle growth is minimal, but, as a healthful daily supplement for just about anyone, it's certainly worth a try. Nordic Naturals, a leading fish oil brand, offers a wide range of fish oil supplements in various forms and dosages. This option provides 650 mg EPA and 450 mg DHA, totaling 1,280 mg omega-3s per two-softgel serving, best taken with food. No artificial colors or flavors, as this supplement is naturally flavored with lemon to eliminate any fishy aftertaste.

We especially love the brand for its commitment to non-GMO ingredients and third-party testing. It even provides Certificates of Analysis for complete transparency. With a simple QR code scan on the packaging, you can access the test results yourself. For extra savings, you can opt for larger container sizes, offering up to 210 pills.

What to Look For in a Muscle Growth Supplement

content breaker

Shopping for supplements is tricky. And with endless claims of performance-enhancing benefits and hulk-like gains, shopping for sport supplements is can be even harder. When it comes to finding the right muscle growth supplement, it's like navigating a jungle of flashy labels and exaggerated claims. But fear not, here's the lowdown on what you need to know before making a purchase:

Ingredients: First things first, flip that bottle around and take a good look at the ingredients list. You want a supplement that contains high-quality, scientifically-backed ingredients. Look for key muscle-building compounds like whey or plant-based protein, creatine, branched-chain amino acids (BCAAs), beta-alanine, (or fish oil). Less is more—avoid supplements loaded with fillers and questionable additives.

Quality and Purity: You wouldn't settle for subpar gains, so don't settle for subpar quality either. Opt for reputable brands that prioritize quality control and use third-party testing to ensure purity and potency. Look for certifications like NSF or Informed Choice for added peace of mind.

Dosage and Serving Size: Consider your lifestyle and convenience when deciding which one fits your routine.

Dosage: Pay attention to the recommended dosage and serving size. Some supplements require multiple servings per day, while others only need to be taken once. We asked St. Pierre about recommended dosage for the different types of muscle-growth supplements we featured in this story—here's what he had to say:

"For protein powder, no more than 50 gram of protein per day from powder. The majority of protein intake should come from whole food."

For creatine, he recommended between 3-7 grams per day. Most creatine supplements offer a common serving of 5 grams, but small individuals might be able to get the same benefits with just 3 grams, he says. "Larger individuals (over 200-pounds) might need closer to 10 grams per day to see benefit."

While the recommended beta-alanine dosage ranges from 3-6 grams per day, fish oil dosage is based on it’s omega-3 content (namely DHA and EPA), he explains. "Total omega-3 content should be between 1-3 grams per day."

Research-backed: Don't fall for the hype without the science to back it up. Look for supplements that have solid research and studies supporting their claims. Check if the product has undergone clinical trials or if there are peer-reviewed studies demonstrating its effectiveness.

Price: The green stuff matters, but so does value. Compare the cost per serving among different brands and consider the overall value you're getting. Sometimes paying a little extra for a higher-quality product is worth it in the long run.

Customer reviews: Don't underestimate the power of the people. Check out customer reviews and ratings to get a sense of others' experiences with the supplement. Look for feedback on effectiveness, taste, mixability, and any potential side effects.

What Are the Best Muscle Growth Supplements?

content breaker

Straight from registered dietitian Brian St. Pierre, here's the scoop on the best muscle growth supplements that actually work. Brace yourselves because the list isn't as long as we'd hope, but these supplements are researched-backed, safe, and accessible.

  1. Protein Powder: This bad boy takes the top spot, no questions asked. Getting enough protein is crucial for maximum muscle growth, and protein powder makes hitting those targets a breeze. Shoot for about 0.8-1.1 grams per pound of body weight. Sure, you can get protein from whole foods, but protein powder just makes life easier.
  2. Creatine: Coming in hot at number two, creatine can be a game-changer. It's been extensively studied and proven to be one of the most effective performance-enhancing supplements out there. It amps up your strength, power, and size, so you can go beast mode in the gym. Don't be afraid of a little pre-workout caffeine fix too, because, contrary to popular belief, they actually work together.
  3. Beta-Alanine: This one may not be as well-known, but it deserves a spot on the list. Beta-alanine can give you that extra edge during intense workouts by delaying fatigue. It's no replacement for protein or creatine for serious gains, but it can be a valuable addition to your arsenal to push through those grueling sets.
  4. Fish Oil: Now, here's a supplement that's not only good for your gains but also your overall health. Fish oil brings some small yet noteworthy benefits to the table. It's like a smart, multitasking supplement. Keep your heart happy, joints lubricated, and inflammation in check. Plus, it adds a nice touch to your supplement lineup.

Remember, these supplements aren't magic potions. They're enhancers design to work alongside your dedicated training and nutrition efforts. So, prioritize nutrition from first first, then protein powder and creatine, then maybe sprinkle in some beta-alanine and fish oil, if you're feeling adventurous. With the right combination, you'll be on the fast track to packing on those lean lbs.

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How Do Muscle Growth Supplements Work?

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Other than protein powder, no supplements are necessary in the first year of serious training, explains St. Pierre. During this time of new stimulus, most people get really good results ('newbie gains'), with or without supplements. "As a lifter becomes more experienced and progress slows, these supplements can help improve progress, but it takes months or really years of training to see truly significant changes."

Protein powder works by increasing the process that builds muscle (protein synthesis) and decreasing the process that breaks down muscle (protein breakdown).

Creatine, on the other hand, enhances your ability to bang out a few more reps on an exercise, helping you to get stronger over time. "It also increases water content of your cells and might reduce protein breakdown, which combined, could increase lean mass."

Beta-alanine increases exercise capacity and decreases muscle fatigue, explains St. Pierre. "It’s thought this allows you to train harder and therefore gain more muscle over time."

Fish oil boasts anti-inflammatory effects that, according to St. Pierre, might actually increase your muscle’s sensitivity to protein. "It also seems to support protein synthesis."

Are Muscle Growth Supplements Safe to Use?

content breaker

We want to make sure you're putting your gains first without compromising your health. In fact, all the supplements we mentioned earlier are safe when taken at the recommended dosages. But, hey, it never hurts to be extra cautious, right?

To amp up your safety game, go for products that have been put through the wringer by independent third-party labs. Look out for reputable certifications like NSF, Informed Sport/Informed Choice, or USP. These seals of approval mean the supplements have passed rigorous testing and meet the highest quality standards.

Now, let's talk specifically about creatine. Stick to the tried-and-true monohydrate form because it's been extensively studied. Sure, it may cause some stomach upset or diarrhea, but that's usually only if you go crazy with a loading protocol of around 20 grams per day for 5-7 days before dialing it back to a daily dose of 5 grams, explains St. Pierre. This loading method may give you faster results, but could also lead to more side effects.

Moderation is key here. Taking any of these supplements in excessive amounts can lead to unwanted side effects. Stick to the recommended dosages, follow the instructions on the packaging, and listen to your body. And remember, when starting a new supplement, it's always a good idea to consult with a healthcare professional.

Why You Can Trust Us

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At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.

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How We Selected the Best Muscle Growth Supplements

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For this story, we thoroughly researched and tested dozens of the best muscle growth supplements on the market. We carefully evaluated every major feature, including ingredients, third-party testing and certification, effectiveness, and price. We also called on registered dietitian Brian St. Pierre, MS, RD, C.S.C.S., CISSN, Pn1, Director of Performance Nutrition at Precision Nutrition, to compare notes and gain perspectives on what sets the best muscle-building supplements apart from the rest. The list above represents our honest picks for the best muscle growth supplements worthy of our recommendation in 2023.

Headshot of Paul Kita
Paul Kita

Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.

Headshot of Talene Appleton
Fitness and Commerce Editor

Talene Appleton is the Fitness and Commerce Editor at Men’s Health, where she covers fitness, nutrition, health, and wellness. She was previously the Associate Editor of General Surgery News, and a nutrition writer for The Food Institute. Talene is a retired professional dancer, and loves to spend her free time cooking elaborate meals for her friends and family. 

Lettermark
Expert consulted:Brian St. Pierre
Registered Dietitian

Brian St. Pierre, MS, RD, CSCS, CISSN, Pn1, is the Director of Performance Nutrition at Precision Nutrition. He leads of team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he works with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and more. 

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