By goal
Evidence-Backed Supplements for Muscle Growth and Strength
Only a handful of supplements have solid human evidence for building muscle and strength when paired with resistance training and adequate protein, with creatine the clear standout. Many popular muscle and testosterone-boosting products show little to no real benefit, and we grade each one so you can see where the science lands. This is educational information, not a substitute for training and nutrition.
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Best-supported here: Caffeine (Strong), Creatine Monohydrate (Strong), Omega-3 (EPA/DHA) (Strong), Curcumin (Turmeric) (Moderate) — each graded below by the weight of human evidence.
| Supplement | Evidence for this goal | Typical dose | Key caution | Studies |
|---|---|---|---|---|
| Caffeine | Strong for this goal | 3–6 mg/kg pre-exercise for ergogenic effect; ≤400 mg/day generally safe… | Safe ≤400 mg/day for most adults. | 20 |
| Creatine Monohydrate | Strong for this goal | 3–5 g/day. Optional loading: 20 g/day (split) for 5–7 days. | Very safe. | 19 |
| Omega-3 (EPA/DHA) | Strong | 1–2 g combined EPA+DHA/day; up to 4 g (Rx) for high triglycerides. | Safe at typical doses. | 20 |
| Curcumin (Turmeric) | Moderate | 500–1,000 mg curcuminoids/day; bioavailability-enhanced forms preferred. | Generally safe. | 23 |
| L-Citrulline | Moderate for this goal | 6–8 g citrulline malate (or ~3–4 g pure L-citrulline) ~60 min pre-exerc… | Very safe, well tolerated. | 22 |
| Magnesium | Moderate | 200–400 mg elemental/day. Glycinate & citrate absorb best; oxide is poo… | Safe. | 20 |
| Pomegranate | Moderate | A common serving is about 1 cup of arils (174 g) or roughly half a frui… | Generally safe as a food. | 8 |
| Sweet Cherry | Moderate | 1 cup pitted (about 138 g, ~21 cherries) fresh; many trials use 200-300… | Generally safe as a food. | 8 |
| Tart Cherry | Moderate | Common food serving is about 1 cup (155 g) of fresh pitted sour cherrie… | Generally safe as a food. | 10 |
| Vitamin D3 | Moderate for this goal | 1,000–2,000 IU/day maintenance; higher to correct deficiency under test… | Tolerable upper limit ~4,000 IU/day for most adults; toxicity (hypercalcemia) occurs with c… | 16 |
| Watermelon | Moderate | A typical serving is one wedge (~286 g) or 1-2 cups of diced flesh; car… | Generally very safe as a food. | 8 |
| Zinc | Moderate | 8–11 mg/day RDA; up to 40 mg upper limit. Lozenges (75mg+/day) only sho… | Safe within limits (adult upper limit ~40 mg/day). | 21 |
| Ashwagandha | Preliminary for this goal | 300–600 mg/day of root extract (standardized to 5% withanolides), often… | Avoid in pregnancy (traditionally abortifacient) and while breastfeeding. | 18 |
| Beetroot / Dietary Nitrate | Preliminary for this goal | ~6-13 mmol (≈310-800 mg) inorganic nitrate per day, typically as 1-2 co… | Generally well tolerated. | 18 |
| Maca | Preliminary | 1.5–3 g/day of dried root powder (as used in trials). | Generally well tolerated as a food. | 15 |
| Panax Ginseng | Preliminary | 200–400 mg/day standardized extract. | Generally safe short-term. | 16 |
| Pineapple | Preliminary | A typical serving is 1 cup of fresh chunks (~165 g), delivering most of… | Bromelain can cause oral tingling/irritation and mild GI upset (nausea, diarrhoea); IgE-med… | 10 |
| Shilajit | Preliminary for this goal | 250–500 mg/day of a PURIFIED, lab-tested extract. Never use raw shilaji… | ⚠ Unpurified shilajit can contain dangerous heavy metals (lead, arsenic). | 16 |
| Taurine | Preliminary | 1-3 g per day orally; cardiometabolic and obesity trials used 0.5-6 g/d… | Taurine is generally recognized as safe and well tolerated at doses up to ~3 g/day, with th… | 16 |
| Tongkat Ali | Preliminary | 200–400 mg/day standardized extract. | Limited long-term data. | 15 |
| Beta-Alanine | Mixed for this goal | 3.2–6.4 g/day, split to limit tingling; benefits build over 2–4 weeks. | Safe. | 19 |
| Collagen Peptides | Mixed for this goal | 10–15 g/day (skin); ~10 g/day or specialized peptides for joints. | Very safe. | 19 |
| Tribulus Terrestris | Mixed | Commonly 250–750 mg/day standardized extract; benefit for testosterone… | Usually well tolerated, but rare, serious liver and kidney injury (including a fatal acute-… | 16 |