Can Supplements Help With Muscle Growth?
Certain ones show some promise. Here is what you need to know.
If you’ve seen ads for strength-building supplements, they may seem like a tempting shortcut. And there is some evidence that at least some "may help you build muscle and prevent the natural muscle loss that happens with age," says Emily Barnhart, RD, a sports dietitian with Memorial Hermann Rockets Sports Medicine Institute in Houston. Just consider the pros and cons carefully.
Vitamin D
Beyond supporting bone and immune health, vitamin D is also crucial for muscle function and repair. Research shows that a vitamin D deficiency may lead to a decline in muscle strength, especially in older adults. Adults need 600 international units of vitamin D daily; those over age 70 should get at least 800 IU. You can get that through foods like salmon (570 IU per 3 ounces), fortified milk (120 IU per cup), and fortified cereal (80 IU per serving).
Creatine
Creatine is a compound that gives your muscles energy. You need about 2 to 3 grams a day, says Richard B. Kreider, PhD, director of the Exercise & Sport Nutrition Lab at Texas A&M University in College Station. Your body makes about half that, and you can get the rest from meat, poultry, and fish. "Creatine on its own won't make you strong," says Barnhart. But getting enough can help you push harder during workouts. In older adults, creatine may also help curb muscle loss. Taking 5 to 10 grams daily is generally safe, Kreider says.
Protein Powder
Without enough protein, you may lose muscle and strength. The recommended daily allowance for protein for the average healthy adult is 0.36 gram per pound, or 54 grams a day for a 150-pound person. But people 65 and older can have trouble using protein as efficiently and may need more: 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.
Aim to get all or most of your protein from foods like meat, dairy, eggs, beans, and nuts. Supplements often contain high levels of heavy metals, according to recent tests from CR. But if your diet falls short, consider a powder low in contaminants and limit your weekly intake.
Skip These Supplements
There’s not enough evidence that they offer benefits.
• BCAA. This stands for branched-chain amino acids, which your body needs to build muscle. But if you’re eating enough protein from dairy, eggs, and meat, you don’t need extra BCAAs, says Barnhart. If you’re vegan, these may be worth considering.
• CoQ10. Your body makes this antioxidant, which is used to produce energy. At the moment, there’s simply not sufficient evidence to back up any claims that, in its supplement form, CoQ10 can really help build strength or make workouts better.
• Preworkout Pills. Many of these contain niacin, a B vitamin that hasn’t been shown to improve strength. They may also have caffeine, but high doses of caffeine can trigger insomnia and anxiety. A simpler option to boost power: Have a cup of coffee about a half-hour to an hour before exercise.
Editor’s Note: This article originally appeared in the March 2026 issue of Consumer Reports On Health
