The 9 Best Supplements for Muscle Growth, Tested and Approved by Experts

Supplements can provide an assist for those looking to pack on some muscle. However, the number of supplements designed to help you earn that jacked physique goes well beyond the best protein powders. The best supplements for muscle growth encompass a number of different categories, from pre-workouts and creatine to BCAAs and beyond. The key is in determining which are right for your goals, and which products work best with your current training and nutrition regimens.

Naturally, it can be difficult to wade through hundreds of dietary supplements across different categories to determine which capsule or powder works best for your in-gym progress. To help you make your decision, we’ve compiled our notes from years of hands-on experience with supplements and consulted with our in-house experts to compile a list of our favorite supplements for muscle growth. Get your lifting playlist primed up — we’re going to make some gains with this round-up.

The 9 Best Supplements for Muscle Growth in 2024

• Best Pre-Workout for Muscle Growth: Transparent Labs BULK
• Best Protein Powder for Muscle Growth: Jacked Factory Authentic ISO
• Best Carb Supplement for Muscle Growth: XWERKS Motion
• Best Plant-Based Protein Powder for Muscle Growth: Ritual Essential Daily Shake 18+
• Best Testosterone Booster for Muscle Growth: Testofuel Testosterone Booster
• Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
• Best Mass Gainer for Muscle Growth: Crazy Nutrition Mass Gainer
• Best BCAAs for Muscle Growth: Momentous Vital Aminos
• Best Multivitamin for Muscle Growth: Nutricost Multivitamin

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor or nutritionist before beginning a new fitness, nutritional, and/or supplement routine. 

Best Supplements for Muscle Growth Video Review

Tag along with Nick English as he breaks down our top picks for the best muscle-building supplements on the market in 2024.

https://www.youtube.com/watch?v=uHMhJXV9K_w&t=2s

How We Tested and Chose the Best Supplements for Muscle Growth

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best supplements for muscle growth available today, we’ve tested hundreds of different profiles across different supplement categories, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

Supplement Type

If you’ve ever perused your local vitamin shop or scrolled through an online supplement retailer, you know that there’s no shortage of products targeting muscle growth. As such, we looked for products spanning different categories to help athletes find the ideal picks to help bolster their in-gym performance. This round-up includes supplements that focus on pre-, intra-, and post-workout assistance when it comes to packing on muscle.

Additionally, we understand that every athlete has different needs when it comes to supplementing their present nutritional regimen. A carb supplement doesn’t necessarily make sense for an athlete that already hits their macro goals daily, after all. So, to cast as wide a net as possible, we also broke down how each supplement category could be beneficial for individuals looking to add some musculature to their frame.

[Related: How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]

Price

Depending on what supplement type you choose, the price will vary. Typically, products with more ingredients have higher price tags, while products with singular ingredients have lower price tags. We realize that not everyone is working with the same budget, and have included a wide range of prices on this list. Rest assured, though, that we think even the highest price tags we placed on this list are worth the cost.

Accuracy and Transparency

There can be a lot of smoke and mirrors when it comes to supplements promising increased strength and muscle mass. To help you avoid the snake oil, we looked for prominent, trustworthy formulations that were backed by clinical research and/or certified by independent labs. Additionally, we conducted our own investigations into each pick to further our confidence in adding a product to this round-up.

Whether a supplement aimed to improve recovery times between workouts, boosted energy before the gym for increased focus and output, or provided your muscles with the fuel needed for growth over time, we looked at each pick diligently to ensure those promises were kept.

[Related: Best Clean Protein Powders]

Personal Experience

In addition to the background research, we also looked to spend as much time as possible with the products included in this guide to determine key factors outside what’s included on a label. For example, if a pre-workout or protein supplement was too sweet for our liking, we made note of it in our results below. If a capsule left a bitter aftertaste, those findings made their way into our review. While some of the results from these muscle-boosting supplements can’t be seen in short trial periods, we did look at how they influenced our training in the meantime, too.

Dosage

In this round-up focused on muscle gain, you’ll find a load of different ingredients designed to help boost your strength-training performance. Those results, though, cannot be accomplished if your ingredients aren’t dosed properly. We looked at each ingredient across these supplements to ensure the dosages were in line with the recommended daily intake. On the opposite side of the coin, we also looked to ensure that dosages weren’t beyond the maximum servings, especially if an ingredient is less tolerable by the masses.

Along with ingredient dosages, we also tried our best to steer clear of proprietary blends. These mixtures of multiple ingredients tend to have less transparency than standalone measurements, allowing brands to hide their actual serving sizes and potentially leave you underserved in the process. If a product in this round-up includes a proprietary blend, that means we justified its inclusion via other factors, including taste, solubility, and overall effectiveness.

[Related: Supplement Ingredients to Look For]

Best Pre-Workout for Muscle Growth: Transparent Labs BULK

A good start to your training sessions can go a long way in promoting muscle growth. As such, a well-rounded pre-workout can be an excellent addition to your regimen if increased strength is your main goal. For our money, Transparent Labs BULK hits all the right notes thanks to well-dosed ingredients, an enjoyable flavor profile, and excellent solubility that takes little effort to mix before a hard-nosed lifting session.

Chelsea Rae Bourgeois, MS, RDN, LD appreciated the robust formulation that included key doses of common pre-workout ingredients, stating, “Transparent Labs BULK packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown beneficial to exercise performance. Same with the beta alanine — you get 4 grams per serving. Talk about bang for your buck.”

[Related: Best Pre-Workout Supplements]

We do caution, though, that the 4 grams of beta-alanine can lead to a tingling sensation underneath your skin. (1) While this is sometimes welcomed by athletes, we understand that the experience may be too much to bear for some, especially those new to taking pre-workout.

In terms of taste, our tester, a certified personal trainer, scored this pre-workout powder at 5 out of 5. “I tested the classic Blue Raspberry flavor and really liked it. The powder wasn’t overly sweet, which was a plus for me, as I tend to forgo sugary beverages,” they stated.

Additionally, our tester rated the overall effects at 5 out of 5, claiming this pre-workout delivered an enhanced sense of focus that could be great for dialing in on your strength goals. Plus, the 200 milligrams of caffeine — half of the recommended daily limit — didn’t lead to any unwanted crashes post-workout. (24)

If you are more tolerant of caffeine and want a harder-hitting punch of energy before your session, the strongest pre-workouts can deliver upwards of 400 milligrams of caffeine per serving.

Lastly, this Transparent Labs offering is a go-to for our muscle-bound aspirations thanks to the litany of flavors available. With 12 tastes to choose from, you can stay energized for months without worrying about flavor burnout.

Why Are Pre-Workouts Good for Muscle Growth?

While pre-workouts may not directly affect hypertrophy, they may facilitate muscle growth indirectly by helping you push through harder, more intense workouts. Beta-alanine, betaine, and citrulline are all supplements that may come in a pre-workout supplement (or can be taken alone). Consider what pre-workout supplements would most benefit your training and read up on different ingredient descriptions.

Read our full Transparent Labs BULK Pre-Workout Review.

Best Protein Powder for Muscle Growth: Jacked Factory Authentic ISO

Protein shakes and powders can be great muscle-building supplements thanks to their effect on muscle protein synthesis. (26) If your body is well-fueled with protein, your muscles can be better equipped to grow and prosper as you train them each day. Authentic ISO from Jacked Factory is a go-to of ours thanks to its use of whey protein isolate — a more refined form of whey protein that helps limit the carb and fat counts per serving while still retaining an abundance of the essential amino acid.

The formulation of this whey protein isolate packs 28 grams of protein per dose, along with up to 4 grams of carbs and up to 1.5 grams of fat. This can be an excellent makeup— which Chelsea Rae Bourgeois, MS, RDN, LD, rated a 4.25 out of 5 — for athletes wanting a protein source with a desirable split, allowing them to focus on protein counts over other macros.

Bourgeois also appreciated the flavor variety featured in this whey protein powder. “If you’re prone to getting bored with your protein powder flavors, you’ll likely be excited about Jacked Factory’s dessert-inspired options,” she added. There are nine different flavors to choose from, and our tester, a certified personal trainer, scored the taste at 4 out of 5. 

“I tried the Vanilla offering. It was very true to the taste — almost too sweet for my palate. However, I can easily see why athletes regularly turn to this powder for their protein intake,” they added.

Your chosen flavor will also influence your calories per serving — between 110 and 140 per dose. While this may be too few calories for athletes in a bulking phase, it can be enough to keep you satiated in-between whole-food meals.

[Related: 18 Ways to Eat More Protein to Pack on Muscle Mass]

In terms of price, this Jacked Factory offering sits in the middle of most protein powders, available for $1.33 per serving. On average, you can expect to find high-quality protein for costs between $1 and $1.75. Be mindful, though, that Authentic ISO is sweetened with sucralose and stevia. Studies have shown that these sweetening agents can cause GI distress. (25) If you’re prone to upset stomachs after ingesting protein shakes, you may want to look for a cleaner protein formulation.

Why is Protein Powder Good for Muscle Growth?

A staple supplement for bodybuilders and casual gym-goers, protein is one of the three macronutrients and is most helpful for hypertrophy. Whether you choose between whey isolate, concentrate, or other protein forms, studies have shown that supplementing with protein powders can lead to more muscle thickness. (19)

When we put our bodies through resistance training, our muscle fibers tear. It takes the right building materials (like protein), to repair and strengthen these fibers. Protein powder is a quick, easy way to ensure you hit your daily protein counts, even when you don’t have solid foods available.

[Related: Best Whey Protein Powders]

Best Carb Supplement for Muscle Growth: XWERKS Motion

Carbs can be helpful for maintaining a slow-burning energy store for training and can also be beneficial for post-workout recovery. Rather than trying to down an entire loaf of bread each day, though, carb supplements like XWERKS Motion can be quick, simple solutions to hitting this macro count. We dubbed this powder as the Best Carb Supplement for Muscle Growth because of its worthwhile dosage of cluster dextrin in the makeup that pairs nicely with 3 grams of BCAAs. 

“The Cluster Dextrin supports your workout at the moment and the BCAAs support your recovery after you leave the gym,” says Chelsea Rae Bourgeois, MS, RDN, LD. “I love love love that its ingredients are backed by clinical trials, and I love the 2:1:1 ratio of leucine, isoleucine, and valine.”

[Related: Best Carb Supplements]

While this XWERKS offering is only available in one flavor — Raspberry Lemonade — Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, said that the profile was enjoyable overall. “You definitely get more lemonade than berry, which I was completely okay with,” she stated in reference to her 5 out of 5 taste rating. “It was quite refreshing and by no means overly sweet.”

Meier also noted that XWERKS Motion mixed easily in her shaker bottle, enough for a 5 out of 5 rating for solubility. This can be especially beneficial for supplementing carbs post-workout. After all, who wants to deal with a finicky powder after you’ve just spent all your energy throwing the weights around?

We’d be remiss, though, if we didn’t call out the price of this carb supplement. At $1.97 per serving, it’s on par with some of the most ingredient-dense protein powders as opposed to a carb powder, which tend to cost around $1.50 or less. The increased price is due to the BCAAs in the formulation, so you’ll have to determine for yourself if the extra coin is justified. 

Why Are Carb Supplements Good for Muscle Growth?

Carb powder is another supplement best used either intra-workout or post-workout, depending on your needs. During a workout, carb supps may help provide sustained energy. After training, this supplement can help refuel your depleted muscles. Glycogen (the form of stored carbohydrates in our bodies) is an important metabolic fuel to keep your body from using muscle instead of glycogen stores for energy. (20)

Read our full XWERKS Motion Review.

Best Plant-Based Protein Powder for Muscle Growth: Ritual Essential Daily Shake 18+

If you’re worried about getting enough protein in your diet for muscle gain yet tend to follow a plant-based diet, fear not. Ritual’s Essential Daily Shake 18+ packs in 20 grams of the vital macronutrient in a formulation that’s virtually 100 percent transparent — every ingredient can be traced back to its source for a clean, reassuring makeup for every sip.

Additionally, we like this plant-based protein for muscle growth because of Ritual’s inclusion of l-methionine. “I especially like that Ritual added L-methionine to make it a complete protein,” says Chelsea Rae Bourgeois, MS, RDN, LD, who rated the formulation at 4.5 out of 5. “Methionine is an essential amino acid, meaning our bodies need it but can’t produce it, so it’s super convenient to get it in your protein powder.” (27)

[Related: Best Vegan Protein Powders]

This muscle-boosting supplement also has the chops in the taste department, too. “I mixed this powder in both water as well as a fruit smoothie,” says Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer. “While there was a slight aftertaste in water alone, I didn’t experience any earthy undertones across the flavor. This is a plant-based protein I actually wouldn’t mind drinking each and every day.”

The taste feedback can be reassuring, too, given the fact that there’s just one flavor option with this powder — Vanilla. You’ll need to be fairly committed to this singular taste if you don’t want to suffer from flavor fatigue after a few weeks. Thankfully, Meier scored the solubility at 5 out of 5, so when you do go to make a pre- or post-workout shake, the experience won’t leave you with unwanted clumps or residue.

Finally, we’d also like to note that Ritual’s Essential Daily Shake 18+ only comes in 15-serving containers. This means that repeat orders will be necessary to keep you stocked for a full month of supplementation. That said, the brand does operate under a subscription-based model, so you can easily keep your counters filled with plant-based protein powder through convenient repeat deliveries (if you don’t mind having another subscription fee on your monthly expenses).

Why is Plant-Based Protein Powder Good for Muscle Growth?

Like their animal-based counterparts, supplementing with plant-based protein powders can be beneficial for athletes thanks to the macronutrient’s ability to influence muscle thickness. (19) Additionally, plant-based powders can be excellent options for those more averse to animal-based supplements, or those that need to find a way to hit their daily protein counts as part of their vegan or plant-based nutritional regimen.

Furthermore, studies indicate that your protein source doesn’t necessarily matter when it comes to the efficiency of your protein intake — you can support muscle growth whether your protein is derived from animals or plants. (28) While animal protein can tend to have a more favorable effect on absolute lean muscle mass compared to plant protein, the results are almost too close to differentiate. (28) If you favor a plant-based protein source, rest assured that gains can be in your future (when consumed correctly).

[Related: Why More Athletes Should Look to Vegan Protein]

Best Testosterone Booster for Muscle Growth: Testofuel Testosterone Booster

Disclaimer: Please note that supplementing with a testosterone booster can make serious changes to your hormonal levels. Younger athletes still in their reproductive years could become reliant on the supplement, potentially resulting in low-T levels once a regimen has stopped. Please consult with a medical professional before beginning any testosterone booster protocol.

Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy. In other words: more muscle, better strength, and increased power. (12)

Testosterone is a buzzword in the fitness world, but not many people understand the true potential of what testosterone can offer regarding strength sports. This supplement contains 11 ingredients that can provide the potential for better muscle growth. They include 4,000IU of vitamin D3, which can aid in testosterone production; 2,000mg of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body; and oyster extract, which can promote testosterone synthesis in the body. (13)(14)(15)

[Related: Best Testosterone Boosters]

This heavy-hitting lineup of ingredients can potentially stimulate testosterone production, leading to more net muscle growth over time. Testofuel has three buying options — the most expensive comes out to $2 per serving. If you opt to buy the two or three-month supply, you’ll score a better price tag and some freebies (such as a month’s worth of Testofuel, an extra test booster, a video guide, a nutrition book, and free shipping worldwide to go with it). As such, we rated the value at 4 out of 5.

Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass. If you’re looking to level up your muscle growth by boosting testosterone, the ingredients in this formula may be just what you’ve been looking for. 

Why Are Testosterone Boosters Good for Muscle Growth?

Testosterone plays a heavy role in your body’s ability to produce lean muscle mass. (29) As we age, though, bioavailable levels of the helpful hormone can begin to drop by 2 or 3 percent each year. (30) In order to combat this drop, testosterone boosters can be a great way to help ensure your body has a stockpile of the required androgen hormone for muscle protein synthesis. Older athletes can also benefit from testosterone supplements in other ways, such as increased libido, improved mood, and boosted energy levels.

[Related: Do Testosterone Supplements Actually Work?]

Best Creatine for Muscle Growth: Transparent Labs Creatine HMB

Creatine may just be one of the most widely-studied supplements on the market given its significant influence on energy production, lean muscle mass, cognitive improvements, and more. (3) As such, adding creatine to your regimen for the sake of muscle growth can be a no-brainer, especially if you’re adding Creatine HMB from Transparent Labs to the mix.

Not only does this powder come equipped with 5 grams of creatine monohydrate — a recommended dosage for athletic performance — but there are also 1.5 grams of β-hydroxy-β-methylbutyrate (HMB). (32) This metabolite of leucine has been shown to help promote better recovery by limiting muscle breakdown. (31) “Plus, I like that this creatine formula contains 5 milligrams of BioPerine to help increase bioavailability,” adds Chelsea Rae Bourgeois, MS, RDN, LD who scored the formulation at 4.5 out of 5.

[Related: Best Creatine Supplements]

We also appreciate Creatine HMB for its wide array of available flavors. Yes, there is an unflavored option that can be easily added to other supplement concoctions throughout your day, but our tester, a certified personal trainer, found the flavored options to be just as enjoyable. “I tried the Black Cherry variety, and while my mixture was slightly watered down, I think many athletes would appreciate the more subtle taste notes,” they said. We scored Creatine HMB at 4 out of 5 for taste.

As palate-pleasing as this powder is, though, we do recommend paying close attention to your mixing procedure. We scored this Transparent Labs offering at 3.5 out of 5 for solubility because of a repeated case of clumps and residue. You will likely need to blend this powder vigorously (or mix with a countertop blender) before consumption in order to alleviate these “floatie” leftovers.

Creatine HMB is on the more expensive side of the category, with prices starting at $1.50 per serving. Other creatines can typically cost around $0.50 per dose. However, we do like that the brand offers 30- and 60-serving containers. Yes, the price is somewhat steep, but at least you can be well-stocked for multiple weeks without having to worry about repeat orders.

Why is Creatine Good for Muscle Growth?

Creatine is a supplement that has been shown to promote statistically significant increases in strength, fat-free mass in the body, and performance for high-intensity training. (4) These reasons alone make it, along with protein, one of the most popular workout supplements on the market. Creatine, when taken as directed, may increase strength, allowing you to lift heavier weights. It may also boost endurance, leading to longer and harder workouts — which in turn, may promote muscle growth.

Read our full Transparent Labs Creatine HMB Review.

Best Mass Gainer for Muscle Growth: Crazy Nutrition Mass Gainer

If we’re talking mass and muscle, mass gainer supplements can be prime selections for your daily routine. These calorie-rich powders can help you maintain a calorie surplus for weight gain while also delivering key doses of macronutrients, most notably protein. With up to 488 calories and up to 31.8 grams of protein per serving, we’re impressed by Crazy Nutrition’s Mass Gainer.

While this powder is only available in Chocolate or Vanilla flavors, the breakdown of the formulation is what keeps us coming back for more. In addition to the aforementioned calorie and protein counts, Crazy Nutrition Mass Gainer also features DigeZyme — a trademarked enzyme complex that can help with digestion. This enzyme complex can be especially beneficial given the presence of lactose in the formulation — which we rated at 3 out of 5 — that can lead to some unwanted stomach rumblings and GI distress.

[Related: Best Mass Gainers]

In terms of solubility, we strongly recommend using a countertop blender. Our tester, a Level-2 USA Weightlifting coach, scored the solubility at 2 out of 5, stating, “The instructions say to add 4 scoops to a blender bottle with up to 16 ounces of water. I don’t see how you can’t create anything but a paste with those guidelines. I tried this supplement in a motorized blender, though, and it was much easier to take down.”

We also attribute the rough mixing capabilities to the presence of gluten-free oat flour in the formulation. This can be great for extra calories and carbs throughout the day, but it can cake up a blender ball rather easily.

Finally, this mass gainer can be a great pick for those in a bulking phase, but the extra calories may be unwanted if you’re solely focused on putting on lean muscle mass. For those situations, a less-dense whey or plant-based protein may be the ticket of choice. If you are, however, trying to stay in a calorie surplus as you grow your muscles via nutrition and training, this can be an excellent option for your regimen.

Why Are Mass Gainers Good for Muscle Growth?

Given the higher macro counts and calories than other protein powders available, mass gainer supplements can be high-quality solutions for athletes wanting to put on some size in addition to their muscle mass. Additionally, some mass gainers can contain vitamins and minerals in varying amounts for a promoted sense of wellness overall. However, they aren’t a great option for those looking to keep a lean physique as they strengthen their frame. You’d likely be better off with a whey- or plant-based protein if this is your preferred trajectory in fitness.

[Related: The Real Pros and Cons of Mass Gainers]

Best BCAAs for Muscle Growth: Momentous Vital Aminos

BCAAs are another great supplement for training thanks to their influence on hydration and muscle recovery. (10) However, if you’re looking to fuel your muscle growth, it may be beneficial to opt for a formulation with higher counts of l-leucine — a vital amino acid that studies show can positively influence lean muscle mass gain. (33) With 2,500 milligrams of l-leucine per scoop, Momentous’ Vital Aminos is our go-to BCAA powder for stacking on strength.

In addition to the l-leucine, this supplement features all nine essential amino acids for a well-rounded makeup. “Our bodies can’t make essential amino acids, so we have to get them through our diet,” states Chelsea Rae Bourgeois, MS, RDN, LD. “While you can get them from a variety of foods, Vital Aminos makes it easy. Get all nine in one scoop. It’s also Informed Sport certified!”

[Related: Best BCAA Supplements]

While the certifications are nice, and we appreciate the BCAAs and EAAs in one scoop, we do wish that the flavor roster was longer than the lone Tropical Punch offering. We rated the flavor at 2 out of 5, as the taste practically needs to be its own standalone beverage — you run the risk of cross-blending too many flavors if you’re looking to add Vital Aminos to your pre-workout or intra-workout concoctions.

Additionally, we scored the price at 3 out of 5 given its higher $1.49 cost per serving. Other BCAA supplements can typically cost below $1.25, with some even totaling below $0.50. 

However, we do appreciate that Momentous offers a subscription service that could potentially save you some coin. You choose your preferred delivery cadence, and the price per serving drops to $1.19.

Lastly, Bourgeois does caution that while the 4:1:1 ratio of l-leucine, l-isoleucine, and l-valine may be beneficial for muscle growth, the jury is still out on its effectiveness for all athletes. “While more might be better for some, this increased ratio of BCAAs isn’t well-researched, giving me pause on the formula,” she notes.

Why Are BCAAs Good for Muscle Growth?

BCAAs may help maximize potential muscle growth benefits. As three of the nine essential amino acids, BCAAS are fairly eclectic, as they may help benefit recovery and mental focus for tough training. (7) You can take this supplement at just about any point before, after, or during your workout.

[Related: What’s the Difference Between BCAAs Vs. EAAs Anyways?]

Best Multivitamin for Muscle Growth: Nutricost Multivitamin

Your body needs proper vitamin and mineral counts to perform even the most basic of tasks, and growing muscle is no different. As such, adding a worthwhile multivitamin to your regimen can be a simple yet effective way to bolster your resistance training and nutrition plan. With costs per serving coming in at just $0.23, we really like this Nutricost Multivitamin as a trustworthy companion for muscle gain and general health and wellness.

This multivitamin features well-dosed ingredients, with many coming in above the recommended daily intake. One such ingredient is vitamin B12 — an essential mineral responsible for delivering oxygen to your muscles. (34) The 60-microgram serving is 2,500 percent of your daily value, so you can rest assured that your body is well-equipped to give your gains the O2 it needs throughout the day.

However, while this multivitamin does hit heavy on nutrients, some of the minerals contained in the formulation may be underdosed for proper supplementation. For example, magnesium, another muscle-aiding mineral, is dosed at 40 milligrams, or 10 percent of your daily recommended value. If you’re deficient in this mineral or are looking to rely on your multivitamin for a day’s worth of intake, you may be left wanting more here.

[Related: Best Multivitamins]

Additionally, our tester rated these capsules at 5 out of 5 for sizing. “The pills are smaller than other multivitamins I’ve tried, making consumption a far easier endeavor.” Having smaller capsules can also be beneficial for pill-averse athletes, as it is less of a strain to swallow two smaller pills as opposed to a handful or large caps.

These Nutricost capsules are also unflavored, and our tester noted no unpleasant aftertaste when swallowing them as part of their morning routine. As such, we rated this multivitamin at 4 out of 5 for taste. After all, when it comes to capsules, the less flavor the better, right?

Is this Nutricost offering a perfect multivitamin? No. According to our tester, the underdosed minerals did leave them feeling less energized and focused than desired, leading to a 3 out of 5 rating for effects. However, if you’re looking to keep costs low and want a multivitamin that can help keep your micronutrient counts in order, we recommend giving these swallowable, convenient capsules a go.

Why Are Multivitamins Good for Muscle Growth?

Multivitamins can serve as a catch-all to help support your muscle cells and overall health. The litany of micronutrients and vitamins contained in their formulations can address any potential deficiencies you have, lending to potential energy increases and more efficient muscle protein synthesis. Additionally, the minerals often contained in multivitamins like calcium, iron, and magnesium can be helpful when it comes to muscle repair and recovery.

[Related: What Men Should Look For in a Multivitamin]

Benefits of Supplements for Muscle Growth

The vast majority of supplements are targeted at either improving muscle growth or supporting weight loss. If you’re looking to build lean mass, a few muscle growth supplements may help. The supplements on this list can help improve recovery, fill nutritional gaps in your diet, and potentially improve your workout performance. 

Improved Recovery

Your results are only as good as your recovery. Yep, when your body recovers, it repairs damaged muscle tissue, leaving stronger muscles behind. There are countless ways to potentially enhance recovery, supplementation included. Picking up a high-quality whey protein or carb supplement can help refuel your muscles, promoting overall recovery and, therefore, performance.

[Related: Best Post-Workout Supplements]

Diet Supplementation

You can hit it hard in the gym every day, but if your nutrition and diet aren’t on point, then you’re probably not seeing the right results. Supplements like creatine, protein powder, carbs, and BCAAs, among others, may be the key to unlocking hidden gains. When life is particularly busy, and you need a quick refuel after a workout, supplements can help.

Better Workouts

Adding a pre-workout (or another training-focused supplement) to your routine can be a great way to potentially push harder and longer at the gym. Supplements for muscle growth, like creatine, betaine, beta-alanine, carnitine, and pre-workout, may be the thing to help you push out a few last reps.

What to Consider Before Buying Supplements for Muscle Growth

Adding supplements to your stack to bulk up and pack on muscle can be intimidating with so many options on the market, and so many factors to consider. Before you dive into your search, here are a few things to mull over.

Your Fitness Goals

No supplement can magically build stronger muscles without consistent resistance training and nutrition. That being said, if muscle growth is your main goal, it’s important to ask what you lack in your daily lineup to achieve as much growth as possible. If you fail to hit your protein goals, a protein powder is a must-have. If you want better focus as you lift to strengthen your muscle-mind connection, you may want to try beta-alanine. 

It’s important to remember that each person may respond differently to individual products. Do your own research, check in with your healthcare provider, and think about what gaps you may need to fill in order to make the most of your training and daily diet.

[Related: Best Supplements for Bodybuilding]

Ingredients

Each product on this list has a different ingredient list, and it’s important to pay close attention to each individual component. As we all have different allergies, pre-existing conditions, and personal preferences, it’s always best to thoroughly read the label before you buy.

Supplement Type

We created a list that suits various goals for different types of folks — bodybuilders, athletes, gym-goers, and your average joe looking to gain more muscle. We picked pre-workout, intra-workout, and post-workout options to make sure that there was a supplement on the list that would fit your needs for muscle growth.

[Related: The Best Types of Supplements]

Price

Supplement prices can vary dramatically depending on what you’re looking for. The ingredient list in these supplements varies and their price tags will vary as well. We chose supplements that fit BarBend’s integrity and that we felt were worth their price tag based on their ingredient list, dosage, and supplement type.

A supplement with a stacked ingredient list will likely show up at a higher price point, while simpler supplements that have fewer ingredients usually sport a lower price tag. 

Final Word

When it comes to building muscle, there are many supplements on the market that can help you as you work toward your goals. It’s important to remember that supplements alone won’t achieve muscle growth. However, when combined with proper resistance training and a solid diet of whole foods, the correct supplementation can help you achieve your goals faster. This list of supplements is a guideline to what is available on the market to potentially help you build muscle.

When you’re considering which muscle growth supplement to pick, know that all of these picks have high-quality ingredients and have been well-researched and tested. All you have to do is figure out what you’re looking to accomplish with the supplement, choose your type of product, and use this list as a blueprint to the right supplements for you.

FAQs

References

1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
2. Rhim HC, Kim SJ, Park J, Jang KM. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. J Sport Health Sci. 2020 Dec;9(6):553-561. doi: 10.1016/j.jshs.2020.02.003. Epub 2020 Feb 8. PMID: 33308806; PMCID: PMC7749242.
3. Lorkowski G. Gastrointestinal absorption and biological activities of serine and cysteine proteases of animal and plant origin: review on absorption of serine and cysteine proteases. Int J Physiol Pathophysiol Pharmacol. 2012;4(1):10-27. Epub 2012 Feb 28. PMID: 22461953; PMCID: PMC3312459.
4. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. PMID: 12701815.
5. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
6. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544.
7. Hoffman JR, Stout JR, Harris RC, Moran DS. β-Alanine supplementation and military performance. Amino Acids. 2015 Dec;47(12):2463-74. doi: 10.1007/s00726-015-2051-9. Epub 2015 Jul 24. PMID: 26206727; PMCID: PMC4633445.
8. Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
9. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009 Feb 27;6:7. doi: 10.1186/1550-2783-6-7. PMID: 19250531; PMCID: PMC2651845.
10. Waldron M, Whelan K, Jeffries O, Burt D, Howe L, Patterson SD. The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017 Jun;42(6):630-636. doi: 10.1139/apnm-2016-0569. Epub 2017 Jan 27. PMID: 28177706.
11. Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019 Apr 17;11(4):863. doi: 10.3390/nu11040863. PMID: 30999561; PMCID: PMC65209sw36.
12. Herbst KL, Bhasin S. Testosterone action on skeletal muscle. Curr Opin Clin Nutr Metab Care. 2004 May;7(3):271-7. doi: 10.1097/00075197-200405000-00006. PMID: 15075918.
13. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
14. Roshanzamir F, Safavi SM. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017 Jan;15(1):1-10. PMID: 28280794; PMCID: PMC5340133.
15. Jin Q, Ma Y, Shi W, Wang J, Zhao R, Zhang H, Wu M, Liu W. Oyster oligopeptide improving cyclophosphamide-induced partial androgen deficiency of the aging male by promotion of testosterone synthesis. Geriatr Gerontol Int. 2021 Feb;21(2):268-275. doi: 10.1111/ggi.14129. Epub 2021 Jan 6. PMID: 33410288.
16. Karlic H, Lohninger A. Supplementation of L-carnitine in athletes: does it make sense? Nutrition. 2004 Jul-Aug;20(7-8):709-15. doi: 10.1016/j.nut.2004.04.003. PMID: 15212755.
17. Stefan M, Sharp M, Gheith R, Lowery R, Ottinger C, Wilson J, Durkee S, Bellamine A. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Sep 28;13(10):3432. doi: 10.3390/nu13103432. PMID: 34684429; PMCID: PMC8541253.
18. Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.
19. Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. PMID: 25628520; PMCID: PMC4307635.
20. Burke LM, van Loon LJC, Hawley JA. Postexercise muscle glycogen resynthesis in humans. J Appl Physiol (1985). 2017 May 1;122(5):1055-1067. doi: 10.1152/japplphysiol.00860.2016. Epub 2016 Oct 27. PMID: 27789774.
21. Sharp, M. H., Shields, K. A, et al. (2016) The Effects of a Multi-Ingredient Performance Supplement on Hormonal Profiles and Body Composition in Male College Athletes. Sports (Basel). 2016 Jun; 4(2): 26. 
22. Artiolo, G. G., Gualano, B, Smith, A, et al. Role of β-Alanine Supplementation on Muscle Carnosine and Exercise Performance. Medicine & Science in Sports & Exercise 42(6):p 1162-1173, June 2010. | DOI: 10.1249/MSS.0b013e3181c74e38
23. Cholewa, Jason M, et al. “Effects of betaine on body composition, performance, and Homocysteine Thiolactone.” Journal of the International Society of Sports Nutrition, vol. 10, no. 1, 2013, https://doi.org/10.1186/1550-2783-10-39.
24. Hull, M., & Examine.com. (2023, August 21). How much caffeine is too much?. Examine. https://examine.com/articles/caffeine-consumption/
25. Farid, A., Hesham, M., El-Dewak, M., & Amin, A. (2020). The hidden hazardous effects of Stevia and sucralose consumption in male and female albino mice in comparison to sucrose. Saudi Pharmaceutical Journal, 28(10), 1290–1300.
26. Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo‐Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795–810. https://pubmed.ncbi.nlm.nih.gov/35187864/ 
27. Church, D. D., Hirsch, K. R., Park, S., Kim, I.-Y., Gwin, J. A., Pasiakos, S. M., Wolfe, R. R., & Ferrando, A. A. (2020). Essential amino acids and protein synthesis: Insights into maximizing the muscle and whole-body response to feeding. Nutrients, 12(12), 3717. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760188/
28. Lim, M. T., Pan, B. J., Toh, D. W., Sutanto, C. N., & Kim, J. E. (2021). Animal protein versus plant protein in supporting lean mass and Muscle Strength: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(2), 661. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/ 
29. Griggs, R. C., Kingston, W., Jozefowicz, R. F., Herr, B. E., Forbes, G., & Halliday, D. (1989). Effect of testosterone on muscle mass and muscle protein synthesis. Journal of Applied Physiology, 66(1), 498–503. https://pubmed.ncbi.nlm.nih.gov/2917954/
30. Jones, H. (2008). Testosterone for the aging male; current evidence and recommended practice. Clinical Interventions in Aging, Volume 3, 25–44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2544367/ 
31. Rahimi, M. H., Mohammadi, H., Eshaghi, H., Askari, G., & Miraghajani, M. (2018). The effects of beta-hydroxy-beta-methylbutyrate supplementation on recovery following exercise-induced muscle damage: A systematic review and meta-analysis. Journal of the American College of Nutrition, 37(7), 640–649. https://pubmed.ncbi.nlm.nih.gov/29676656/ 
32. Mikstas, C. (2023, June 5). Creatine for Athletic Performance. WebMD. https://www.webmd.com/diet/supplement-guide-creatine 
33. Xu, Z., Tan, Z., Zhang, Q., Gui, Q., & Yang, Y. (2014). The effectiveness of leucine on muscle protein synthesis, Lean body mass and leg lean mass accretion in older people: A systematic review and meta-analysis. British Journal of Nutrition, 113(1), 25–34. https://pubmed.ncbi.nlm.nih.gov/25234223/ 
34. Böhmer, B. M., & Roth‐Maier, D. A. (2006). Effects of high‐level dietary b‐vitamins on performance, body composition and tissue vitamin contents of growing/finishing pigs. Journal of Animal Physiology and Animal Nutrition, 91(1–2), 6–10. https://pubmed.ncbi.nlm.nih.gov/17217385/