The 12 Best Bodybuilding Supplements in 2026

Bodybuilders are notorious for trying every supplement they can get their hands on in the quest for more muscle mass and less body fat.

Very few of these have any scientific evidence backing their efficacy.

This article reviews the best bodybuilding supplements so you can spend your hard-earned cash on the stuff that works instead of bogus pills and powders.

What Are Bodybuilding Supplements?

Bodybuilding supplements are like your gym buddy in a bottle—designed to help you build muscle, recover faster, burn fat, and boost your workout performance.

These products come in various forms, such as powders, pills, capsules, and shakes, and are packed with nutrients and other compounds to support your intense training.

Some supplements benefit and support your bodybuilding goals, but most are not strictly necessary. A balanced diet rich in protein, healthy fats, and complex carbohydrates, combined with a well-structured training program, often suffice for many bodybuilders.

That being said, bodybuilding places high demands on your body, and some supplements actually make a difference. These are the best ones.

Creatine

Creatine is a naturally occurring compound found in muscle cells. Your body produces some creatine on its own, but you can also get it from food sources like red meat and fish.

In addition, it is one of the best bodybuilding supplements. No, scratch that. It’s the best bodybuilding supplement (legal, that is). It’s the best for almost every other type of athlete who engages in high-intensity exercise, too, for that matter.

Creatine supplements increase the store of creatine phosphate in your muscles and help produce ATP (adenosine triphosphate), the main energy currency of your cells. More ATP means more energy for high-intensity work, like lifting weights in the gym or sprinting.

Hundreds of studies and clinical trials over several decades have looked at the effects of creatine supplementation and almost universally confirmed its benefits. For bodybuilding purposes, creatine is, by far, the number one supplement.

• It improves performance in the gym, allowing you to lift more weight and do more reps, and it may also directly boost the muscle-building processes.
• Creatine pulls water into your muscle cells, making them swell like balloons at a party. This cell volumization makes your muscles look fuller and creates an environment more conducive to muscle growth. Hydrated cells are happy cells, and happy cells build bigger muscles.
• In addition, some studies suggest that creatine can increase the levels of anabolic hormones, like IGF-1 (Insulin-like Growth Factor 1), and activate pathways that enhance muscle protein synthesis and leads to muscle hypertrophy.

Which Type of Creatine Is Best?

Much like the goal of using creatine is to saturate your muscles with creatine, the goal of supplement companies seems to be to saturate the marked with different types of creatine. You’ll find variants like creatine ethyl ester, creatine pyruvate, buffered creatine, and creatine nitrate, to mention a few, all claiming to be new and improved.

However, the original creatine monohydrate still reigns supreme. It’s the most studied, proven, and cost-effective. Sticking with monohydrate is a solid bet unless you have a specific reason, like wasting money.

How to Use Creatine

Using creatine is as easy as 1,2,3.

• The typical approach is to start with a loading phase—20 grams per day, split into 4 doses, for 5–7 days. This method of loading up on creatine saturates your muscles quickly.
• After loading, take 3–5 grams per day. This maintenance phase keeps your muscle creatine stores topped up. If you’re a big bodybuilder with significant muscle mass, you might need 10 grams daily for best results.

If you’re not in a hurry, you can skip the loading phase. Doing so is just as effective in the long run; it’ll just take a few weeks until you start to notice the effects.

You can take creatine anytime, but many prefer post-workout with a protein shake for convenience.

Creatine Side Effects

You don’t have to worry about harmful side effects from long-term creatine supplementation. There are none. At this point, decades of research, hundreds of studies, and numerous real-world observations back the safety of creatine use.

There’s no evidence that creatine harms your kidneys. If you have preexisting kidney conditions, you want to consult your doctor first, but creatine will not cause them.

The expected (and desired) side effect of creatine is water retention. Expect some water weight gain due to increased muscle hydration. However, it’s lean body mass, not fat. And don’t worry about bloating. Almost all the water ends up inside your muscles, not under your skin.

Also, it’s rare, but some people report an upset stomach when using creatine. It’s not harmful, but if you notice stomach issues, try spreading your creatine into smaller doser over the day.

Creatine: Summary

Read more:

>> Creatine: Effects, Benefits and Safety

>> The Best Time to Take Creatine

References

^{1 2 3}

Whey Protein

Whey protein is a high-quality protein derived from milk during the cheese-making process. It contains plenty of all the essential amino acids your body needs to build lean muscle mass and is quickly absorbed, making it one of the most popular and best bodybuilding supplements.

There are three main types of whey protein:

1. Whey Protein Concentrate (WPC): The least refined type of whey protein powder with some fat and carbohydrates. The protein content is typically around 80% or slightly below.
2. Whey Protein Isolate (WPI): Processed to remove fat and lactose, it has a higher protein content (90% or more).
3. Whey Protein Hydrolysate (WPH): Pre-digested and broken down into smaller peptides for faster absorption and easier digestion.

While isolate and hydrolysate might sound better on paper, there is no evidence that you will build more muscle or lose more fat using either than the less expensive whey concentrate. There are only a few instances where concentrate is not the best option.

• Whey isolate is better if you’re lactose intolerant or have trouble digesting milk sugar. It’s processed to remove most of the lactose, making it easier on your stomach and saving you from needing a bathroom within emergency distance after chugging a whey shake.
• If you count every calorie, especially during a cutting phase, the lower fat and carb content in isolate and hydrolysate can be beneficial.

How to Use Whey Protein

Protein supplements are just food in powdered form; there are no special rules for consuming them, and you don’t have to a whey protein shake with any more reverence than you would any other protein-rich meal.

Whey protein can be used for extra protein anytime during the day. There is no best time for a protein shake, but consuming whey before or after a workout provides your muscles with the building blocks they need when they need them the most.

A typical serving of whey protein is 20–30 grams, which maximizes muscle protein synthesis (the process by which the body repairs and builds muscle tissue) for an hour or two. However, you can increase that amount if you want. It won’t go to waste; it will just boost the muscle-building process longer.

Whey Protein Side Effects

Whey protein is safe without any significant adverse effects as long as you are not allergic to milk protein, in which case you should opt for a non-dairy protein supplement.

If you are lactose intolerant, you can likely still use whey protein as long as you choose whey isolate or hydrolysate, or use a brand with added lactase enzymes.

Some people experience acne flareups when using whey protein from the naturally occuring growth factors. If that’s you, you might want to consider another protein option.

As for protein in general, there is no Tolerable Upper Intake Level for protein consumption and no known adverse consequences (including cancer, kidney disease, kidney stones, and osteoporosis) of a high-protein diet.

Whey Protein: Summary

It comes packed with essential amino acids, including branched-chain amino acids (BCAAs) like leucine that kickstart muscle protein synthesis. You can use it boost your protein intake at any time or make sure your post-workout nutrition is on point. In addition, the convenience of a whey protein shake makes it staple in many bodybuilders’ nutrition plans.

Read more:

>> Whey Protein: The Complete Guide

>> Whey Protein Concentrate vs. Isolate: What’s The Difference?

References

^{4 5 6 7 8}

Casein Protein

Casein is a protein found in milk and makes up about 80% of the protein content in cow’s milk. Unlike its speedy cousin, whey protein, casein takes its sweet time to digest. It’s the tortoise to whey’s hare, providing a steady stream of amino acids over several hours.

The absorption of dairy proteins like casein is 5–6% more complete than other proteins, making it one of the best choices for bodybuilders.

There are three types of casein protein:

• Micellar Casein: The natural form of casein protein found in milk. Micellar casein is separated from milk through a process called microfiltration, which preserves its natural structure. It’s slow as dirt.
• Calcium Caseinate: This one’s been through some processing. It’s casein treated with an alkaline substance, usually calcium hydroxide, which makes it more soluble in water. While still slower than whey, it absorbs faster than micellar casein.
• Hydrolyzed Casein: The speed demon of the casein family. It’s pre-digested casein protein that has gone through hydrolysis, breaking it down into smaller peptides. Your body absorbs it quickly, like whey protein, so you can’t use it to provide your muscles with building blocks for many hours.

How to Use Casein Protein

Like any other protein powder, casein can supplement your protein intake at any time. Use it like you would protein-rich whole foods to get enough protein for your fitness goals.

• Casein is often touted as the perfect nighttime protein. Taking it before bed provides a steady supply of amino acids throughout the night, making it a favorite bedtime snack for bodybuilders.
• It gives you an excellent protein boost when there’s a long time between meals, and you want to keep your muscles fueled and hunger at bay.
• Also, while whey protein is usually the go-to for post-workout because of its fast absorption, casein protein works fine.

You want to get at least 3 grams of the amino leucine each time you consume protein to get optimal muscle-building effects. For casein, that means ~35 grams of protein or more.

There is no practical upper limit to how much casein protein you can use for muscle-building purposes per meal. For example, you can chug a 100-gram shake and give your muscle-building materials for the next 12 hours without anything going to waste.

Casein Side Effects

Casein is generally safe without any harmful side effects.

Some people might experience bloating, gas, or constipation, especially if your body and lactose aren’t best friends. If your stomach feels like a balloon after taking casein, you might want to ease up on it.

Casein is a milk protein, and it’s possible to be intolerant or even allergic to casein proteins. If you are, stay well away. Lactose intolerance and milk allergy share some symptoms, but while the first is a nuisance, the latter can be downright dangerous.

Casein Protein: Summary

References

^{9 10 11 12 13 14}

Soy Protein

Soy protein is derived from soybeans and comes in the form of soy protein concentrate and isolate. The latter is most popular among bodybuilders due to its lower fat and carbohydrate content.

It’s a complete protein, meaning it contains plenty of all nine essential amino acids your body can’t produce on its own. While soy has slightly less leucine, the key amino acid for muscle protein synthesis, than whey, it still packs a punch.

According to recent research, soy protein is similarly effective as whey protein for muscle growth and strength. It also boosts muscle protein synthesis both after training and at rest.

You need ~40% more soy protein per serving to do the job (due to the lower leucine content), but it is the best option for anyone who wants a plant-based protein alternative. Other plant-based alternatives, like pea protein, likely work well, too, but they are backed by a fraction of the research compared to soy protein.

In addition to building muscle, there is also scientific evidence that soy protein offers some health benefits, like a lower blood pressure.

How to Use Soy Protein

Soy protein supplements are the protein part of soybeans, so you can use them just like any other protein-rich food source.

• After a workout, your muscles are like sponges, ready to soak up all the protein they can to grow bigger and stronger. A soy protein shake after a training session is a great way to give your muscles the protein boost they need.
• If you’re finding it hard to get enough protein through your regular meals, a soy protein supplement can fill in the gaps, stave off hunger, and keep those gains coming throughout the day.

To meet your bodybuilding needs, aim for 1.2 to 2.2 grams of protein per kilogram of body weight (0.7–1 gram per pound) per day. Incorporate soy protein shakes as part of your total protein intake, keeping a balanced diet in mind.

Soy Protein Side Effects

Soy protein is generally safe and without adverse effects for most people.

• Some might experience bloating or gas from soy products. Start with small amounts to see how your body reacts.
• Soy is a common allergen. If you have a soy allergy, steer clear and opt for other plant-based proteins like pea or hemp.

Contrary to some myths, soy consumption does not negatively impact testosterone or affect estrogen levels in men. There is no evidence that soyfood, soy protein, or soy isoflavones have a feminizing effect in men.

Much of the soy produced is genetically modified. There is no evidence that GMO products are harmful, but if this is a concern for you, look for non-GMO or organic soy protein products or opt for another plant-based alternative.

Soy Protein: Summary

If you want the muscle-building benefits of soy protein but are tired of chomping down on tofu, soy protein supplements have your back. They are some of the best bodybuilding supplements for the vegan athlete.

References

¹⁵ .^{16 17 18}

Caffeine

Caffeine is a natural stimulant found in coffee beans, tea leaves, cocoa beans, and a few other plants. It’s the world’s most widely consumed psychoactive drug, famous for its ability to perk you up. It also improves athletic performance in various tasks, including resistance training.

Consuming caffeine offers a slew of potential benefits for bodybuilders.

• Caffeine boosts your energy levels to help you power through high-intensity workouts. It makes your workout feel less challenging, allowing you to push harder and for more reps.
• Studies show that caffeine improves many aspects of physical performance, including strength, endurance, and power output.
• Caffeine increases your metabolic rate, enhances fat oxidation, and makes it easier to shed body fat.
• Some research suggests caffeine can help reduce muscle pain and soreness, leading to quicker recovery.

How to Use Caffeine

Caffeine enters your bloodstream quickly and reaches peak levels within an hour. To maximize it’s benefits, consume your caffeine about 60 minutes before your workout.

The optimal dose is 3–6 mg per kilogram (1.4–2.7 mg per pound) of body weight. For a 70 kg (154 lb) person, that’s roughly 210-420 mg. Remember, tolerance levels vary, so it’s a good idea to start on the lower end and adjust as needed.

Some studies suggest further benefits from very high doses (up to 9 mg/kg), but at those doses, most people can expect some side effects.

You can get your caffeine fix from coffee, pre-workout supplements, energy drinks, or caffeine pills. It doesn’t matter as long as you get the amount you need.

Caffeine Side Effects

Caffeine in moderate doses is safe for healthy adults. After analyzing 400 studies, a scientific review concluded that a caffeine intake of up to 400 mg daily is not associated with any harmful adverse effects.

Too much caffeine can cause jitters, anxiety, nausea, insomnia, and increased heart rate. Moderate overdoses are not harmful if you’re healthy, but they can be very unpleasant.

Some people are more sensitive to caffeine than others. If you find it disrupts your sleep or causes other side effects, the performance benefits might not be worth the trade-off.

Caffeine: Summary

Read more:

>> Caffeine: Effects, Benefits, and Safety

References

^{19 20 21 22}

Nitrate Supplements

Nitrates are naturally occurring compounds in foods like beets, spinach, and arugula. For bodybuilding purposes, nitrate supplements are taken to boost nitric oxide levels in the body. The most common forms you might see are beetroot juice or extract.

When you consume nitrates, your body converts them into nitrites and then into nitric oxide (NO). NO is a gas that dilates your blood vessels, improving blood flow and oxygen delivery to the muscles in a process called vasodilation.

NO boosters are supplements designed specifically to increase nitric oxide production in the body. They contain ingredients like L-arginine, L-citrulline, agmatine, and beetroot extract.

Nitrate supplements are one of the few that improve performance and are backed by science. Research suggests that they can boost your maximal muscle power by ~5%, which is quite a lot for a natural supplement.

How to Use Nitrate Supplements

To use beetroot juice as a pre-workout supplement, take 300–600 mg of nitrate 2–3 hours before training. A typical 70 ml beetroot juice shot provides ~300–400 mg of nitrate

Nitrate Supplements Side Effects

Nitrate supplements are considered safe, and serious adverse events from dietary nitrate supplementation have not been reported.

Beetroot juice can color your pee pink or red, but this is harmless and some would consider it more of a bonus benefit than an adverse effect.

Summary: Nitrate Supplements

References

^{23 24 25 26 27 28}

Weight Gainers / Mass Gainers

Weight gainers serve a specific purpose: They provide plenty of palatable, drinkable calories to help you put on body weight and mass.

They make reaching the caloric surplus you need to pack on the pounds easier without feeling like you’re eating a small country’s worth of food. Combined with heavy lifting, much of the weight you gain can be lean mass. Also, mixing up a shake is quicker and easier than preparing multiple meals throughout the day.

Mass gainers contain plenty of carbohydrates, often a mix of slow- and fast-acting carbs like maltodextrin, glucose polymers, or oat powder, and protein like milk or soy protein. Sometimes, they have added fats like MCT oil, flaxseed oil, or avocado oil to increase calorie density.

How to Use Weight Gainers

Even more than other bodybuilding supplements, weight gainers are powdered food. They can be helpful at any time during the day.

• To replenish glycogen stores and kickstart the muscle-building processes after a workout.
• As a snack between meals to increase yout daily calorie intake.
• They can substitute a meal in a pinch, though whole foods are generally preferable.

Weight Gainer Side Effects

Being liquid food, weight gainers are safe if you are not intolerant to any of the ingredients.

Some people may experience bloating or gastrointestinal discomfort from mass gainers. The recommended servings can be gigantic and provide more calories than anyone needs in one sitting, so don’t consume them by the gallon.

If you put on fat weight easily, a gainer is likely not the bodybuilding supplement for you.

Summary: Weight Gainers

Omega-3 Supplements

Omega-3s are essential fatty acids, meaning your body can’t produce them on its own. You’ve got to get them from food or supplements. The main types are:

1. EPA (Eicosapentaenoic Acid)
2. DHA (Docosahexaenoic Acid)
3. ALA (Alpha-Linolenic Acid)

EPA and DHA are found in fish and seafood and are the heavy hitters when it comes to bodybuilding benefits. ALA, found in plant oils like flaxseed, is also beneficial but needs to be converted into EPA and DHA in your body, which is a bit like converting a couch potato into an actual potato—not super efficient.

Omega-3s play an important role in general health and help fight off inflammation. They might also aid your bodybuilding efforts, as several studies suggest greater strength and muscle gain from supplementing with omega-3s.

A recent meta-analysis found significant strength gains from omega-3 supplementation when combined with strength training but no additional muscle growth. However, lifting heavier weights is the number one way to build muscle over time, so don’t write it off entirely, even if the benefits are likely small to moderate at best.

There are several types of omega-3 supplements.

• Fish Oil: The most common supplement, rich in EPA and DHA.
• Krill Oil: Another great source of EPA and DHA. Some studies find it to be more absorbable than fish oil.
• Algae Oil: A vegan-friendly source of omega-3. Fish get their omega-3s from algae, so it’s an even more direct source than fish oil.
• Flaxseed Oil: Good for ALA but less effective for EPA and DHA.

How to Use Omega-3 Supplements

You can take omega-3 supplements any time of the day, but taking them with meals can help improve absorption. For bodybuilding purposes, you want high doses, 2–4 grams of EPA and DHA combined.

Omega-3 Side Effects

Omega-3 consumption of up to 3 to 5 grams daily is safe according to both FDA and EFSA recommendations.

Some people experience a fishy aftertaste or burps. You can mitigate this effect by taking the supplement with food or opting for enteric-coated capsules.

Summary: Omega-3 Supplements

Read more:

>> Omega-3 Fatty Acids: Effects, Benefits, and Safety

References

^{29 30 31 32 33 34 35 36 37 38 39}

Other Potentially Helpful Bodybuilding Supplements

The above are the best bodybuilding supplements that actually work and are backed by science.

One might think that they are very basic, no-nonsense, and, some might say, even boring supplements. And one would be correct. That’s because almost all the hyped pills and powders you hear about on YouTube and from social media influences do not have the evidence needed to back them up.

That doesn’t mean that all are useless (although most of them actually are), but one or two studies, sometimes not even on humans, do not merit inclusion on a list of the best bodybuilding supplements.

That said, a few supplements are promising or useful in some scenarios without being must-haves. They get a special shoutout in this section.

Beta-Alanine

Beta-alanine is a non-essential amino acid, which means your body can produce it. But why rely on your body when you can boost your gains with a supplement?

When you work out, your muscles produce lactate, which causes that burning sensation and fatigue. Beta-alanine increases the carnosine levels in your muscles, which helps to buffer the acid and keep you going harder for longer. Unfortunately, it’s mostly proven effective for tasks lasting 1–10 minutes, not for the time most bodybuilders need to perform a set.

Early studies found beta-alanine promising for improving strength and power.

However, recent research is less enthusiastic, and a 2022 review found no evidence that it improves body composition, meaning it likely does not help you build muscle. Still, many bodybuilders swear by it, and it may have some long-term benefits.

Beta-alanine has no side effects except harmless skin tingling. Some people hate it and find it distracting, but others use beta-alanine as a pre-workout (even though it doesn’t have that kind of performance-enhancing effects) because of the tingling and feel that it boosts their training motivation.

If you want to try beta-alanine, 4–6 grams daily for 2–4 weeks loads your muscles with carnosine, after which you can lower the dose to 1.2 grams and maintain the high levels.

Read more:

>> Beta-Alanine: Effects, Benefits, and Safety

References

^{40 41 42}

Multivitamins

Vitamins are organic compounds, while minerals are inorganic elements. Both micronutrients are essential for many processes in your body and for maintaining health, energy levels, and proper physiological functioning. Your body can’t make most of them, meaning you have to get them from foods or, in the case of multivitamins, a pill.

Multivitamins themselves don’t build muscle or burn fat. But if you don’t get enough of one or more vitamins or minerals, your recovery and many processes that control muscle growth might not function optimally.

When you’re pushing your body to the limit, you need all the nutritional support you can get. For example, research shows that almost 90% of athletes don’t get enough zinc, and at least 20% are deficient in magnesium. In addition, at least half the US population does not get the amount of vitamin D they need. Multivitamins can act as a safety net in case your diet isn’t always on point.

While multivitamins are generally safe, don’t go overboard. Excessive intake of specific vitamins and minerals can lead to toxicity. If you use a multivitamin, opt for one that doesn’t provide more than the Reference Daily Intake (RDI) of any micronutirent.

References

^{43 44 45 46}

Essential Amino Acids (EAAs)

Essential amino acids are the true building blocks of your muscles, the ones you need to eat for muscle protein synthesis (your body can make the non-essential ones as needed).

Most bodybuilders do no need an EAA supplement. If you eat a standard bodybuilding diet with plenty of protein from a variety of sources (like lean meats, dairy, eggs, and some plant-based proteins), and you are likely getting all the EAAs you require naturally.

That being said, there are a few cases where extra essential amino acids could be helpful.

• One scenario is if you’re on a very calorie-restriced diet. You get all the amino acids you need to boost muscle protein synthesis without the extra calories from carbs, fats, or even the non-essential amino acids in regular food and protein shakes.
• Vegan bodybuilders can also use EAAs to supplement their protein intake. Plant-based proteins provide less of the essential amino acids than foods like eggs, meat, and whey protein, and while it is possible to get enough EAAs from a vegan diet, it can require eating quite a bit more protein foods than from a mixed diet.

But for most bodybuilders, eating more protein-rich foods or adding a protein shake or two trumps EAA supplements.

References

⁴⁷

Capsaicinoids

Most bodybuilding supplements marketed as “fat burners” are scams and don’t work. Capsaicinoids, however, can give you a slight edge when it comes to fat loss.

Capsaicinoids are the active compounds in chili peppers that give them their characteristic heat. The most well-known capsaicinoid is capsaicin. These fiery compounds are not just for spicing up your food; they have also been getting some attention in the fitness world. They can help with weight loss and fat burning in several ways.

• Capsaicinoids can increase your metabolic rate, which means your body burns more calories even at rest. If you use a capsaicinoid supplement, you can expect to burn around 50 extra calories per day.
• These compounds can promote fat as a fuel source, meaning your body might burn more fat during workouts and at rest.
• Some studies suggest that capsaicinoids can boost exercise performance. They might reduce perceived effort, making it easier to push through tough workouts.
• During the cutting phase, capsaicinoids can help suppress appetite, making it easier to stick to a calorie deficit without feeling ravenous.

Capsaicinoids are available in supplement form, usually as capsaicin capsules. Up to 10 mg daily gives you the calorie-burning effect without having to eat a lot of spicy food.

You can also add chili peppers to your diet as a natural way to increase your intake of capsaicinoids and rev up your metabolism.

Capsaicinoids are safe, but not everyone’s stomach can handle the heat. Capsaicinoids can cause gastrointestinal discomfort, especially if taken in large amounts. Take them with meals to reduce the risk of a stomach on fire (which isn’t dangerous, but not very pleasant).

Read more:

>> Capsaicin: Uses, Benefits, Dosage, and Side Effects

References

^{48 49 50 51 52 53 54 55}

Not the Best Bodybuilding Supplements (Don’t Waste Your Money)

Lastly, let’s take a look at some of the main culprits when it comes to wasting your money. These supplements are unnecessary at best, often useless, and, in some cases, potentially harmful.

Testosterone Boosters: Testosterone is critical for building muscle, and every bodybuilder wants more of it. However, if it’s a natural supplement, it’s not boosting anything. In addition, test boosters are some of the most contaminated supplements out there, so if they do work, it might be because they contain undeclared illegal substances.

Branched-Chain Amino Acids: BCAAs are crucial for muscle protein synthesis but relatively useless for building muscle when taken as a supplement. You need all essential amino acids to make things happen, and BCAAs alone are not enough. They do help relieve muscle soreness, though.

Glutamine: A very popular bodybuilding supplement, glutamine has never lived up to its claims in controlled studies. It fails to boost muscle growth, reduce muscle breakdown, increase growth hormone levels, improve muscle recovery, or boost immune function. You get all the glutamine you need from foods, plus your body can make it as needed.

Fat Burners: Other than capsaicinoids, caffeine, and maybe green tea, supplements sold as “fat burners” don’t boost your metabolism more than a sneeze and are about as useful for fat loss. Taking the stairs instead of the elevators will do more than any pill.

References

^{56 57 58 59 60 61 62 63}

Final Words

You have reached the end of this guide to the best bodybuilding supplements. Thank you so much for reading!

No pills and powders are magic bullets, but some do help your efforts to build muscle and lose fat. Use this guide to navigate the veritable jungle of bodybuilding supplements out there.

For more supplement reviews, check out StrengthLog’s Supplement Guide, our free guide, where I review 26 of the most popular ones.

Last Reviewed: 2026-02-03

References

1. Journal of the International Society of Sports Nutrition 2017; 14: 18. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
2. Front. Sports Act. Living, 20 May 2022. Creatine O’Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?
3. J Int Soc Sports Nutr. 2025 Sep;22(sup1):2488937. Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports.
4. Journal of Dairy Science, Volume 88, Issue 11, P3826-3839, November 01, 2005. Characterization of Dried Whey Protein Concentrate and Isolate Flavor.
5. Sports Medicine volume 46, pages 125–137 (2016). Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.
6. Nutrients 2019, 11(9), 2047; Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners.
7. Front Pharmacol. 2019; 10: 317. Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.
8. Gropper SS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. Eighth ed. Boston MA: Cengage Learning; 2022.
9. Advances in Nutrition Volume 4, Issue 4, July 2013, Pages 418-438. Effect of Dairy Proteins on Appetite, Energy Expenditure, Body Weight, and Composition: a Review of the Evidence from Controlled Clinical Trials.
10. Encyclopedia of Food and Health, August 26, 2015.
11. Phys Act Nutr. 2020 Jun 30;24(2):6-10. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition.
12. Medicine & Science in Sports & Exercise 36(12):p 2073-2081, December 2004. Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise.
13. Journal of the International Society of Sports Nutrition volume 9, Article number: 54 (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training.
14. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324.
15. Reproductive Toxicology, 28 December 2020. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies.
16. Int J Sport Nutr Exerc Metab. 2018 Nov 1;28(6):674-685. No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.
17. Sports Med. 2023 Dec;53(12):2417-2446. Effect of Soy Protein Supplementation on Muscle Adaptations, Metabolic and Antioxidant Status, Hormonal Response, and Exercise Performance of Active Individuals and Athletes: A Systematic Review of Randomised Controlled Trials.
18. Br J Nutr. 2011 Aug;106(3):317-26. Effect of soya protein on blood pressure: a meta-analysis of randomised controlled trials.
19. Br J Sports Med. 2018 Apr;52(7):439-455. IOC consensus statement: dietary supplements and the high-performance athlete.
20. Food Chem Toxicol. 2017 Nov;109(Pt 1):585-648. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children.
21. J Strength Cond Res. 2013 Nov;27(11):3101-9.The effect of caffeine ingestion on delayed onset muscle soreness.
22. J Strength Cond Res. 2016 Oct;30(10):2892-900. Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance.
23. Journal of Strength and Conditioning Research: December 2016 – Volume 30 – Issue 12 – p 3520-3524. Ingestion of a Nitric Oxide Enhancing Supplement Improves Resistance Exercise Performance.
24. Int J Sport Nutr Exerc Metab. 2017 Apr;27(2):148-157. Habitual Dietary Nitrate Intake in Highly Trained Athletes.
25. Int J Sport Nutr Exerc Metab. 2013 Oct;23(5):522-32. The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.
26. Journal of the International Society of Sports Nutrition volume 18, Article number: 66 (2021). Effect of dietary nitrate on human muscle power: a systematic review and individual participant data meta-analysis.
27. Nutrients 2023, 15(11), 2493. Effects of Dietary Nitrate Supplementation on Back Squat and Bench Press Performance: A Systematic Review and Meta-Analysis.
28. Sports Med 52, 2537–2558 (2022). Dietary Inorganic Nitrate as an Ergogenic Aid: An Expert Consensus Derived via the Modified Delphi Technique.
29. Lipids Health Dis. 2015 Mar 15:14:19. Bioavailability of fatty acids from krill oil, krill meal and fish oil in healthy subjects–a randomized, single-dose, cross-over trial.
30. J Am Heart Assoc. 2019 Oct;8(19):e013543. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants.
31. Mar. Drugs 2015, 13(11), 6977-7004. Omega-3 Fatty Acids and Skeletal Muscle Health.
32. The American Journal of Clinical Nutrition, Volume 93, Issue 2, February 2011, Pages 402–412. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial.
33. Aging, Volume 9, Issue 4 pp 1096—1129. Influence of omega-3 fatty acids on skeletal muscle protein metabolism and mitochondrial bioenergetics in older adults.
34. The American Journal of Clinical Nutrition, Volume 102, Issue 1, July 2015, Pages 115–122. Fish oil–derived n−3 PUFA therapy increases muscle mass and function in healthy older adults.
35. The American Journal of Clinical Nutrition, Volume 95, Issue 2, February 2012, Pages 428–436. Fish-oil supplementation enhances the effects of strength training in elderly women.
36. Clin Nutr. 2020 Jan;39(1):23-32. Is there sufficient evidence to supplement omega-3 fatty acids to increase muscle mass and strength in young and older adults?
37. J Int Soc Sports Nutr. 2023; 20(1): 2174704. The effect of fish oil supplementation on resistance training-induced adaptations.
38. Clin Nutr ESPEN. 2024 Jun:61:189-196. Effects of Omega-3 fatty acids supplementation and resistance training on skeletal muscle.
39. Dan Med J. 2017 May;64(5):A5366. No impact of fish oil supplements on bleeding risk: a systematic review.
40. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
41. Biol Sport. 2023 Jan;40(1):217-224. Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study.
42. J Int Soc Sports Nutr. 2022; 19(1): 196–218. Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.
43. J Am Coll Nutr. 2020 Jul;39(5):443-449. An 8-year Analysis of Magnesium Status in Elite International Track & Field Athletes.
44. Sports Med. 2001;31(8):577-82. Zinc status in athletes: relation to diet and exercise.
45. Int J Sport Nutr. 1991 Jun;1(2):146-69. Vitamin and mineral supplementation to athletes.
46. Nutrition Journal volume 13, Article number: 72 (2014). Addressing nutritional gaps with multivitamin and mineral supplements.
47. J Int Soc Sports Nutr. 2023; 20(1): 2263409. International society of sports nutrition position stand: essential amino acid supplementation on skeletal muscle and Performance.
48. Nutrients. 2022 Jan 6;14(2):232. Capsaicin and Its Effect on Exercise Performance, Fatigue and Inflammation after Exercise.
49. Appetite Volume 59, Issue 2, October 2012, Pages 341-348. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence.
50. Appetite Volume 73, 1 February 2014, Pages 183-188. Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data.
51. BMC Obesity volume 5, Article number: 22 (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis.
52. International Journal of Food Sciences and Nutrition, Volume 68, 2017 – Issue 4. Chili pepper as a body weight-loss food.
53. Analytical Methods in the Determination of Bioactive Compounds and Elements in Food 03 February 2021 pp 193-225. Capsaicinoids – Properties and Mechanisms of Pro-health Action.
54. J Nutr Metab. 2016; 2016: 4986937. Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives.
55. Nutrients 2020, 12(9), 2873; Current Evidence to Propose Different Food Supplements for Weight Loss: A Comprehensive Review.
56. J Sex Med. 2019 Feb;16(2):203-212. Testosterone Imposters: An Analysis of Popular Online Testosterone Boosting Supplements.
57. Foods 2020, 9(8), 1012. Dietary Supplement and Food Contaminations and Their Implications for Doping Controls.
58. Journal of the International Society of Sports Nutrition volume 14, Article number: 30 (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
59. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review.
60. Nutr Res Rev. 2023 Sep 8:1-14. The effects of branched-chain amino acids on muscle protein synthesis, muscle protein breakdown and associated molecular signalling responses in humans: an update.
61. Clin Nutr. 2019 Jun;38(3):1076-1091. The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials.
62. Obes Rev. 2011 Oct;12(10):841-51. Fat burners: nutrition supplements that increase fat metabolism.
63. Nutr Health. 2021 Dec;27(4):445-459. Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis.