Highest effect
Creatine
Other
Impact
Highest effect
Typical dose:3–5 g / day
Creatine increases phosphocreatine stores in muscles, which allows for rapid energy regeneration during short, explosive efforts like weightlifting. This enables you to perform more reps and sets with heavier weight, leading to a greater stimulus for muscle growth. It also draws water into muscle cells, contributing to cell volumization and an improved anabolic environment.
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High effect
Beta-Alanine
Amino Acid
Impact
High effect
Typical dose:3.2–6.4 g / day
Beta-Alanine combines with histidine in the body to form carnosine, which acts as a buffer against the pH drop that occurs during intense exercise. This delays the onset of muscular fatigue, allowing you to sustain a high level of performance for longer, completing more work in each session and thus providing a stronger signal for adaptation and growth.
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Caffeine
Other
Impact
High effect
Caffeine is a central nervous system stimulant that has been extensively proven to enhance performance in both strength and endurance activities. By blocking adenosine receptors, it reduces feelings of fatigue and pain, allowing you to lift heavier weights for more repetitions. This increase in total training volume is a primary driver of hypertrophy.
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Citrulline
Amino Acid
Impact
High effect
Typical dose:4–8 g / day
Citrulline is a precursor to Arginine and is more effective at increasing blood Arginine levels than supplementing with Arginine itself. This leads to increased nitric oxide (NO) production, which widens blood vessels. The resulting improvements in circulation can enhance the 'pump' during workouts, support endurance, and facilitate better recovery.
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Omega-3
Fatty Acid
Impact
High effect
The omega-3 fatty acids EPA and DHA have potent anti-inflammatory properties, which can help manage muscle soreness and accelerate recovery between intense training sessions. They also enhance insulin sensitivity, which helps shuttle nutrients like glucose and amino acids into muscle cells for repair and growth, creating a more favorable anabolic environment.
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Moderate effect
Ashwagandha
Botanical
Impact
Moderate effect
Typical dose:300–600 mg / day
Chronic stress elevates cortisol, a catabolic hormone that can break down muscle tissue and hinder recovery. By helping the body adapt to stress, Ashwagandha can create a more favorable anabolic-to-catabolic hormonal environment. Studies have linked it to significant increases in strength and muscle mass when combined with resistance training.
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Betaine Anhydrous
Other
Impact
Moderate effect
Betaine acts as an osmolyte, protecting cells from stress and helping maintain hydration. It also functions as a methyl donor, which may support endogenous creatine production and other metabolic processes. Research has shown it can significantly improve performance in exercises like the bench press and squat, allowing for more total volume to be lifted.
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Taurine
Amino Acid
Impact
Moderate effect
Taurine is a conditionally essential amino acid that functions as an osmolyte, helping to draw water into muscle cells. This cell volumization is not only visually desirable (the 'pump') but is also considered an anabolic signal. Additionally, its antioxidant properties can help mitigate muscle damage, potentially leading to faster recovery between training sessions.
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Situational effect
Bromelain
Botanical
Impact
Situational effect
Typical dose:200–500 mg / day
Consuming large quantities of food, especially protein, can cause digestive stress and discomfort for some individuals. Bromelain, derived from pineapple, helps break down protein molecules more efficiently in the gut. This can lead to better absorption and less gastrointestinal distress, making it easier to consistently adhere to a high-calorie eating plan.
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Fenugreek
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
For many, the biggest obstacle to gaining weight is a lack of appetite. Fenugreek has been traditionally used and studied for its potential to increase the drive to eat. By making it easier to consume the large volume of food required for growth, it directly addresses a primary barrier to success.
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Magnesium
Mineral
Impact
Situational effect
Magnesium is a cofactor in over 300 enzymatic reactions, including those that govern muscle contraction, sleep regulation, and ATP production. Intense exercise increases magnesium needs, and a deficiency can impair performance, hinder recovery, and disrupt sleep quality, all of which are critical for gaining mass.
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Vitamin D
Vitamin
Impact
Situational effect
Typical dose:1000–4000 IU / day
Many individuals are deficient in Vitamin D, especially those with limited sun exposure. Correcting a deficiency has been shown to improve muscle function and is correlated with maintaining healthy testosterone levels, both of which are fundamental for supporting a rigorous training program aimed at gaining weight and strength.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Intense exercise can deplete zinc stores. A deficiency in this key mineral can directly impair testosterone production, compromise immune function, and slow down recovery. Supplementing can be highly effective for individuals with suboptimal intake or higher needs due to training, ensuring hormonal and cellular processes for muscle repair are functioning properly.
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