Below is a list of my top recommended supplements for muscle & strength gain.
As always, they are only the most well researched, scientifically-backed & proven supplements of which I believe give the highest return for the cost & effort involved.
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Links are simply the cheapest/easiest places that I use to buy them online.
Please let me know if you find anywhere better, so I can update the list.
This page contains affiliate links where I may make 1-5% commission, at no extra cost to you.
D-Aspartic Acid
An amino acid that has been shown in several studies to effectively increase testosterone in men, thereby increasing lean muscle mass, strength, energy, mental resilience & sex drive.
A cheap and very effective supplement.
Dose: 5g before bed
Zinc & Magnesium
A simple mix of two essential minerals, found to increase muscle strength & power gains up to 250% when compared to a placebo group.
Both Zinc & Magnesium are needed for 1000s of processes in the body, a deficiency in either can be costly.
Dose: 0.5g before bed
Creatine Monohydrate
Probably the most thoroughly studied supplement in history, in-fact it was discovered in 1843. Proven time & time again. With countless studies finding it to increase strength, muscle volume, improve energy & skin, increase intelligence, hearing, fertility, and so much more. Creatine is the grand-master of supplements in my opinion.
Dose: 5g every day, for life.
Ω-3 Fish oil - DHA/EPA
Helps lower inflammation (reducing time to recover), increase testosterone production, improve the anabolic response from exercise as well as improving cognitive performance and potentially lowering the risk of heart disease, diabetes & alzheimer's.
Dose: 2x morning & 2x night
Hydrolysed Collagen Peptides
New studies are showing how effective these peptides are for improving not just muscle gain & recovery, but really improving skin complexion, hair & nail growth, including the strength of connective tissue, leading to lower risk of injury now and as you age. Further, studies have found they help lower inflammation markers and improve auto-immune symptoms. Plus, it's lactose free.
Vitamin D3
Needed for immune threat response, testosterone & serotonin production, sleep cycle regulation and many other important things. Our indoor lifestyles make it hard to get robust amounts of Vit-D. Studies show it improves symptoms of depression too, and lessens covid severity too. [r][r][r][r][r][r][r][r][r]
Unless you work outdoors for 10hrs a day, you're likely deficient.
If you're an office worker, this stuff is worth it's weight in gold.
Dose: 5,000iu daily (morning only)
HMB (β-Hydroxy-β-methylbutyrate)
Made in the human body, and a pretty new addition to the market. HMB was found in a few studies to ⬆ lean muscle gain and strength, while ⬇ muscle losses. Purportedly via decreasing catabolic effects on muscle tissue. The research is fairly weak so far though. [r][r][r][r]
Dose: 1g w protein, prior to gym.
Tongkat Ali
A plant with phytoandrogenic properties (mimicking androgens).
Found to significantly ⬆ total & free testosterone concentrations (up 37%) in men (young and senior), and ⬆ strength in men & women. It improved erectile dysfunction, showed efficacy as an antimicrobial & antiparasitic agent, and lowered stress, anger, and confusion.
Dose: 400mg per day (5wks)
Fadogia agrestis
Another phytoandrogenic plant shown to increase testosterone, sexual frequency, and testicular size, plus recovery from erectile dysfunction.
Although, the research on this plant is very weak, and some liver & kidney toxicity has been shown after ~4wks.
Dose: 600mg per day (3-4wks)