If you're looking to build lean muscle and increase strength, taking a muscle-building supplement for muscle growth is one option to explore.
The best muscle-building supplement contains natural ingredients that promote muscle growth, boost your athletic performance, and stronger muscles.
There is a wide range of different supplements available, all aimed at stimulating muscle growth and building lean muscle mass in the body. However, how do you know which types of supplements are right for you?
We've reviewed over 20 of the most popular muscle-building supplements available today to help you find the best. We evaluated each brand on its ingredients, dosage size, effectiveness, reviews, price, and any special features.
If you're ready to build muscle faster than ever before, here are the 5 most effective supplements for buidling muscle mass and size.
How We Choose Supplements
You should focus on an effective ingredients list for the product. Even if you don't know what each ingredient in the supplement you're interested in does, it's worth researching to find out.
It's clear that the company behind the dietary supplement also plays an important role when choosing one. A supplement with many positive reviews gains a big lead in your (and our) selection.
Look for the clear position of your company and the effective natural ingredients and the correct dosage levels of the products. It must be free from any toxic, artificial, and not genetically modified substances.
Expert Recommended Supplements for Muscle Growth
Best Omega-D3 for Muscle Growth
Omega-3 fatty acids may help increase muscle gains during exercise. There's no official daily recommendation for omega-3 intake, but a good rule of thumb would be to aim to eat fish 2 times a week, and not exceed 3g of omega-6s in supplements. If you don't consume fish regularly, you might want to consider taking fish oil as a dietary supplement.
Omega-3 fats have been widely researched and noted for cardiovascular health, eye health, and brain health benefits. A 2017 study also found fish oil supplementation may help alleviate delayed onset muscle soreness after a tough workout. While this study used an extremely high dose (6 grams per day), others have found similar results with lower, 3-gram amounts.
This omega-3 supplement supports overall health, including your gut, brain, eyes, and immune system. It also helps support muscle health. Omega-3 supplements are usually taken in triglyceride form because they're easier for your body to absorb.
Best Vitamin B Complex
B vitamins are important for pretty much any workout goal, so they're a key vitamin for muscle growth. They're needed for normal metabolic processes and help your body to function normally during physical activity so you can develop muscles.
Vitamin B deficiencies have been linked to poor athletic performance, so make certain you're including these vitamin B-rich foods in your diet. Vitamin B6, folic acid, and vitamin B12 are arguably the three most important B vitamins for muscle growth and faster muscle recovery!
The B-complex group is a powerhouse for everything, including cognitive function, stress hormone regulation, and energy production. What can B vitamins do for muscles?
Science suggests that vitamin B12 may help control fatigue and boost the production of hemoglobin (the oxygen transporter). It’s an effective way to energy boost while you exercise.
However, as with other vitamins, minerals, and nutrients, the best way to obtain vitamin B12 is through food.
With this robust vitamin B complex supplement, you get all your Bs in a single shot. These B vitamins are essential for producing red blood cells and immune cells, two vital components of muscle growth and repair. The folic acid in this supplement will help your body absorb vitamin B12 better.
Best Amino Acids for Muscle Growth
If you've been weight training for a while, you probably know that protein powder is important for an increase in muscle mass and boosting strength. Whey protein isolate (WPI) is a common ingredient in protein supplements because it helps maintain lean muscle mass and regulates blood sugar. However, you may be unaware that some protein sources are superior to others.
Protein powders are one of the best sources of protein for building strength and muscle mass. It is a combination protein made from whey, which comes from milk.
Whey protein supplements are used by athletes for a wide range of benefits, including helping them gain muscle mass. The benefit of whey protein includes:
- Increases muscle growth
- Releases anabolic hormones
- Stimulates protein synthesis
- Is absorbed faster than other protein sources
If you're having trouble consuming enough protein to gain muscle mass, taking a whey supplement or whey protein powder might help.
Whey protein is rich in amino acids including Leucine, which is essential for muscle protein synthesis. Whey protein stimulates muscle protein synthesis and the growth of healthy muscle tissue better than other proteins, like casein and soy. A recent review has shown that protein supplements can increases in muscle mass through high-intensity exercise.
Best L-Leucine Powder
Leucine is an amino acid that's essential for muscle growth. Specifically, branched-chain amino acid (BCAA) supplements will help you effectively stimulate and rebuild your muscles, but also aid in their recovery after an intense workout.
Sports nutrition can help you get enough protein, which helps boost your lean muscle mass and help increase muscle growth. There are 3 BCAA’s (leucine, valine, and isoleucine) and they are very important to athletes. The reason is simple. These 3, amino acids cannot be produced in the body, which means you need to take protein supplements that may help. However, while most of the essential amino acids are metabolized in the liver, the BCAAs are metabolized by the muscles.
Amino acids are essential for those who exercise and want to gain muscle mass. These 3 amino acids take care of muscle nutrition and recovery. BCAAs may also prevent muscle breakdown.
If you don't get enough of the 3 essential amino acids through your diet, then you could face difficulties in muscle building, and also experience a problem during recovery from a tough workout. It is not a coincidence that many muscle mass products contain 1 of these amino acids.
Best Creatine for Muscle Growth
Creatine supplement is an important substance that helps athletes perform better during workouts. Creatine monohydrate is the most common and effective types of creatine.
Creatine supplement promises a variety of benefits for athletes, from improved performance to enhanced faster muscle recovery.
- Increases in muscle mass
- Improved physical performance
- Lower blood sugar
Creatine increases your body's ability to increase energy levels by increasing its capacity to create ATP. Research shows that creatine can trigger muscle gains, reduce protein breakdown in muscles, and lead to longer-lasting muscle mass gains.
Creatine is naturally produced within your muscle cells, but many people don't produce enough creatine on their own to produce the desired muscle strength. Creatine supplementation is common among athletes who want to increase their exercise performance and gain muscle.
There are creatine supplements and creatine powders across the market. Many athletes add creatine supplements to their protein shakes along with whey and other protein supplements.
Creatine supplementation gives you an energy boost, which allows you to perform better during workouts. Creatine supplements may help improve your cognitive function, especially if you're feeling tired.
The Benefit of Nutrition for Muscle Gain
You probably know you should eat protein to build muscle, yet that's not all.
Protein plays a key role in muscle growth but simply consuming protein isn't enough. Muscle growth depends on essential amino acids, the building blocks of protein. You need to eat the right types of proteins at the right times. Protein helps rebuild and build a lean body mass, as well as hormone production that helps with muscle repair.
Eating carbohydrates and healthy fats are essential in optimizing your exercise performance. But did you know that sleeping also helps?
If you're not able to reap the benefits of huge muscle gains through food, muscle growth supplements can be helpful to get enough nutrients. With increases in muscle mass, you need great muscle growth supplements and regular exercise. Some supplements can provide more than your daily needs protein. However, the human body may not be able to absorb high amounts at once.
The Benefit of Minerals for Muscle Growth
Whole foods may not always be enough for bodybuilders who want to achieve optimal performance in competitions. Those who are concerned about optimizing lean muscle mass, and strength gains, should consider taking muscle mass supplements.
For rapid muscle growth, certain vitamins and minerals can help boost muscle, energy levels, athletic performance, and recovery.
Alternative Ways to Build Muscle
Taking a muscle supplement and exercising isn't enough to get the best results. You can boost your muscle growth by incorporating some of these tips into your routine.
Eating a well-balanced diet: There’s no one-size-fits-all workout plan, but a healthy diet sets the stage for future workouts. Eating a variety of whole foods helps your body be in optimal health. Green tea extract has been shown to help with muscle recovery after strenuous exercise.
High protein food: Protein helps build and maintain muscle tissue, so eat more protein. Eat protein-rich snacks an hour before and an hour after an intense workout.
A study published in the American Journal of Physiology, Endocrine and Metabolism found that bodybuilders who took 20 grams of protein (whey) before or after hitting the gym boosted their amino acid levels, which is necessary to put on muscle. To build muscles, you need to perform exercises that push you to muscle fatigue.
Hydration: Water is essential for life. The American College of Sports Medicine recommends drinking 16 to 20 ounces (about 4 cups) of water before each workout.
Weight lifting: Nothing beats lifting weights for building muscle.
Isolation exercises. Targeting one muscle group at a time can help you achieve maximum gains where you want them. Do pull-ups for your lats and walking lunges for your glutes.
Most muscle mass supplements aren't magic solutions for rapid muscle growth. Instead, these products offer the best results when used in conjunction with a healthy lifestyle and frequent high-intensity workouts.
Muscle Supplements should be viewed as an adjunct to your workout regimen—not a stand-alone solution.
For muscle-building potential, you need to feed them with dietary supplements. Supplements like whey proteins, leucine, creatine, and omega-3 fatty acids, boost your athletic performance, energy levels, and recovery by keeping your body running at full capacity.
Frequently Asked Questions
Can I take a vitamin with an omega-3 supplement?
You don't need to get both a multivitamin supplement and a fish oil supplement. However, they can greatly enhance your overall diet. Omega-3 fatty acids are important for our health, but they're not easy to get enough of.
What is the best time to take vitamins?
Vitamins for bodybuilders should be taken in the morning with breakfast, preferably before eating anything else. This ensures maximum absorption of nutrients. If you feel sick after taking it, then switch it up and take a different one at night before going to bed.
Can I take vitamins if I am a vegetarian?
Choose a supplement for muscle growth that helps you achieve your goals by supporting a plant-based diet.
Do men and women bodybuilders need different vitamins?
Both men and women need all nutrients the same. However, depending on age and stage of life, some people may need more vitamins and minerals than others. For example, adolescents and pregnant and breastfeeding women will need increased amounts of certain vitamins and minerals.
Which vitamins are vegan?
Plant-based vitamin supplements are the ones that contain no animal products or by-product ingredients.
Which body muscle grows fastest?
As a general rule of thumb, muscles grow fastest when they're used. You should always train muscles that are larger, like thighs, chest, etc. Muscle breakdown is easier and always grows quicker. Smaller muscles like biceps or quadriceps are a little slower because they're smaller and their muscle fibers are thicker.
Does creatine make you fat?
You might also be concerned about nonmuscle weight gain, which includes fat. Despite a seemingly rapid increase in body weight, creatine will not make people gain weight. For weight loss, you need to burn more calories than you consume.
Which is the easiest muscle to build?
Chest muscles are by far the easiest muscle group to train and grow in the human body. Because most of the exercises are compound and generally require fewer forms than other muscles. All you need is some weights and a bench and you're ready to start working out.