Want to Get in the Best Shape of Your Life? These Muscle-Building Supplements Will Take Your Gains to the Next Level

Building muscle isn’t just about nailing down a solid leg day and hammering your chest, back, and arms. You need the right fuel to maximize gains. While a solid diet packed with protein, nourishing carbs, and healthy fats lays the foundation, the best supplements for muscle growth can help fill in the gaps. But with so many options on the market, how do you know which ones actually work?

"While supplements can help build muscle, they should supplement, not replace, a solid, balanced diet," says Brittney Bearden, MEd, RD, CSSD, LD, a sports dietitian with Teamworks Nutrition. "Prioritizing whole foods, hydration, proper sleep, stress management, and a progressive strength program are the best tools to maximize muscle growth." 

In this guide, we’ll break down the 10 best muscle-building supplements, why they work, and how to choose the best options for your routine.

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Best Supplements for Muscle Growth at a Glance

• Best Creatine for Muscle Growth: Thorne Creatine
• Best Protein Powder for Muscle Gain: Optimum Nutrition Gold Standard Whey
• Best Casein Protein Powder: Kaged Micellar Casein
• Best Fish Oil Supplement: Nordic Naturals Ultimate Omega
• Best Vitamin D Supplement: Thorne Vitamin D-5000
• Best Beta-Alanine Supplement: NOW Sports Beta-Alanine
• Best HMB Supplement: Optimum Nutrition HMB
• Best L-Carnitine Supplement: Nutricost L-Carnitine
• Best Collagen Supplement: Vital Proteins Collagen Peptides
• Best Glutamine Supplement: Transparent Labs BCAA Glutamine

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10 Best Muscle-Building Supplements of 2025

The following muscle-building supplements are backed by research and Bearden to support muscle growth, strength, and recovery. We’ve also selected top-rated brands based on ingredient quality, third-party testing, and customer reviews. 

1. Creatine

Creatine increases ATP production, providing muscles with more energy during intense exercise. This leads to greater strength, power, and muscle mass gains. To reap the benefits, take 3 to 5 grams per day consistently. Timing doesn’t matter as much as consistency; take it post-workout, with breakfast, or at another convenient time.

"Creatine monohydrate is one of the most researched supplements and directly supports muscle mass and strength," Bearden says.

Related: Is a Creatine Loading Phase Necessary to Maximize Gains?

Best Creatine for Muscle Growth: Thorne Creatine

Product Highlights

• Micronized creatine monohydrate for better absorption
• NSF Certified for Sport
• No artificial additives

2. Whey Protein Powder

Whey protein is a fast-digesting, high-quality protein packed with essential amino acids, particularly leucine, which drives muscle protein synthesis. Consume 20 to 40 grams post-workout or throughout the day to meet daily protein needs. "Whey protein provides essential amino acids that enhance muscle protein synthesis, making it a great tool for muscle recovery and growth," says Bearden.

Best Protein Powder for Muscle Gain: Optimum Nutrition Gold Standard Whey

Product Highlights

• 24 grams of protein per serving with 5.5 grams of BCAAs
• Third-party tested for purity
• Mixes well with water or milk

3. Casein Protein Powder

Unlike whey, casein digests slowly, providing a sustained release of amino acids that prevent muscle breakdown overnight. Take 20 to 40 grams before bed to support recovery while you sleep. “Casein is a slow-digesting protein that can help prevent muscle breakdown," Bearden adds. 

Best Casein Protein Powder: Kaged Micellar Casein

Product Highlights

• Slow-digesting micellar casein for extended muscle recovery
• No artificial flavors or sweeteners
• Informed-Sport certified

4. Fish Oil

Omega-3 fatty acids help reduce inflammation and support muscle recovery, making it an underrated, but valuable supplement for muscle growth. Take 1 to 2 grams of EPA/DHA daily with a meal. "Omega-3s are essential nutrients we must get through diet or supplementation, and they play a big role in muscle recovery," says Bearden. 

Best Fish Oil Supplement: Nordic Naturals Ultimate Omega

Product Highlights

• High-potency formula with 1,280 milligrams of EPA/DHA per serving
• Third-party tested for purity
• Sustainably sourced

5. Vitamin D

“Vitamin D deficiency has been linked with muscle weakness and fatigue, so adequate levels support muscle health as it plays a large role in skeletal muscle regeneration,” Bearden says. 

If you plan on adding this to your supplement stack, it's important to note that the correct dosage will depend on your vitamin D levels. A blood test can determine the optimal amount.

Best Vitamin D Supplement: Thorne Vitamin D-5000

Product Highlights

• 5,000 IU per capsule for optimal absorption
• NSF Certified for Sport
• Supports immune and muscle function

Related: I’m a Clinical Weight-Loss Practitioner. These Are the Best Weight-Loss Diets That Actually Work

6. Beta-Alanine

Beta-alanine helps buffer acid buildup in muscles, delaying fatigue and improving endurance during high-intensity training. If you plan to add this supplement to your daily routine, we suggest taking 2 to 5 grams with food. “Beta-alanine assists in delaying muscle fatigue by buffering acid buildup,” adds Bearden.

Best Beta-Alanine Supplement: NOW Sports Beta-Alanine

Product Highlights

• Pure beta-alanine with no fillers
• Third-party tested
• Helps sustain muscle endurance

7. HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB reduces muscle protein breakdown and can aid muscle growth, especially in beginners. We suggest taking 3 grams per day consistently for best results. 

"HMB is most effective for individuals new to resistance training," Bearden notes. "Evidence suggests it’s less effective for highly trained individuals."

Best HMB Supplement: Optimum Nutrition HMB

Product Highlights

• 1 gram of HMB per capsule for muscle preservation
• Helps reduce muscle breakdown
• Trusted brand with third-party testing

8. L-Carnitine

L-carnitine improves blood flow and nutrient delivery to muscles, enhancing recovery and reducing soreness. To get the most out of this supplement, take 1 to 3 grams daily with a meal.

“While not a direct muscle-building supplement, L-carnitine may help to reduce muscle soreness and enhance muscle recovery by improving blood flow and nutrient delivery to muscles," Bearden states. "This can indirectly support muscle-building efforts.” 

Best L-Carnitine Supplement: Nutricost L-Carnitine

Product Highlights

• Highly bioavailable L-carnitine tartrate
• Helps support endurance and recovery
• Vegan and non-GMO

9. Collagen Protein

While not the most potent muscle-builder, collagen supports joint health and recovery, helping you train harder for longer. Take 10 to 20 grams daily, ideally with vitamin C for better absorption.

“While other types of protein like whey are more effective in building muscle, collagen can help indirectly by improving joint health, recovery, and injury prevention as it’s high in the amino acids glycine and proline,” says Bearden. 

Best Collagen Supplement: Vital Proteins Collagen Peptides

Product Highlights

• Grass-fed, pasture-raised collagen
• Includes hyaluronic acid and vitamin C for absorption
• Dissolves easily in hot or cold liquids

10. Glutamine

Glutamine aids in recovery, especially for those undergoing intense training or recovering from injury. Take 5 to 10 grams post-workout or before bed for the best results.

“Glutamine is most helpful for individuals under extreme stress,” Bearden notes, so this supplement may not be crucial for casual exercisers. 

Best Glutamine for Muscle-Building: Transparent Labs BCAA Glutamine

Product Highlights

• 5 grams of glutamine per serving for recovery
• Includes BCAAs for muscle repair
• No artificial sweeteners or dyes

What to Look for in the Best Supplements for Muscle Growth

Not all supplements are worth your money. Here’s what to check before buying:

• Third-Party Testing: Look for NSF Certified for Sport, Informed Sport, BSCG Certified Drug Free, or USP Verified to ensure quality and purity.
• Ingredient Transparency: Avoid proprietary blends that hide ingredient dosages.
• Research-Backed Ingredients: Stick with supplements that have scientific support, not just marketing claims.

How to Use Muscle-Building Supplements for Maximum Gains

When it comes to building muscle, the right supplements can make a significant difference in your progress. To maximize your gains, here’s how to effectively incorporate the best muscle-building supplements into your routine:

• Take protein post-workout to maximize muscle protein synthesis.
• Use creatine daily, regardless of training time, for long-term strength gains.
• Incorporate casein at night to prevent muscle breakdown while you sleep.
• Pair supplements with a solid diet to complement whole foods.

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How We Selected and Tested the Best Supplements for Muscle Growth

Our process combines personal experience with thorough research. As fitness enthusiasts, we’ve used a wide range of muscle-building supplements, from protein powders to creatine, so we know what works. We also dive deep into customer feedback, expert recommendations, and scientific studies to ensure we select supplements with solid evidence.

Supplements like creatine, whey protein, and beta-alanine stand out for their strong research backing, while others like fish oil and vitamin D are essential in supporting recovery and overall performance. After narrowing down our list, we test these products, tracking their impact on workouts and recovery. We document our experiences in a product database, collaborating with our team to create a comprehensive, unbiased review of each supplement’s effectiveness.

Common Muscle-Building Supplement Myths

No supplement can replace proper training, nutrition, and recovery. "Supplements should supplement, not replace, a solid, balanced diet," says Bearden. "Whole foods, hydration, sleep, and stress management are the keys to muscle growth."

A common myth is that more supplements equal faster gains. "People assume taking multiple muscle-building supplements at high doses will speed up results, but your body can only use so much," Bearden explains. "Excess amounts are often excreted or stored as fat."

Another misconception is that protein supplements alone are enough. While whey and casein help, Bearden stresses that daily protein intake matters more. "You can have the best protein powder, but you won’t see results without enough total protein."

Bottom line: Supplements are just one piece of the puzzle. "Paired with a well-structured strength program and nutrient-dense diet, they can optimize muscle-building efforts," Bearden says.

Related: The Absolute Best Foods with Creatine to Fuel Your Gains (and Brain)