Muscle & Strength Gain - supplements

Below is a list of my top recommended supplements for muscle & strength gain.

As always, they are only the most well researched, scientifically-backed & proven supplements of which I believe give the highest return for the cost & effort involved.

The links included are simply the cheapest and/or easiest places that I use to buy them online.  Please let me know if you find anywhere better, so I can update the list. 

This page contains some affiliate links that I may make a 1-5% commission off, at no extra cost to you.

D-Aspartic Acid.png

D-Aspartic Acid

An amino acid that has been shown in several studies to effectively increase testosterone in men, thereby increasing lean muscle mass, strength, energy, mental resilience & sex drive.

A cheap and very effective supplement.

Dose: 5g before bed

ZMA.png

Zinc & Magnesium

A simple mix of two essential minerals, found to increase muscle strength & power gains up to 250% when compared to a placebo group.

Both Zinc and Magnesium are needed for thousands of processes in the body, a deficiency in either can be costly.

Dose: 0.5g before bed

Creatine.png

Creatine Monohydrate

Probably the most thoroughly studied supplement in history, in-fact it was discovered in 1843. Proven time & time again. With countless studies finding it to increase strength, muscle volume, improve energy & skin, increase intelligence, hearing, fertility, and so much more. Creatine is the grand-master of supplements in my opinion.

Dose: 5g every day, for life.

Omega-3 Fish oil.png

Ω-3 Fish oil - DHA/EPA

Helps lower inflammation (reducing time to recover), increase testosterone production, improve the anabolic response from exercise as well as improving cognitive performance and potentially lowering the risk of heart disease, diabetes & alzheimer's. 

Dose: 2x morning & 2x night

HCP.png

Hydrolysed Collagen Peptides

New studies are showing how effective these peptides are for improving not just muscle gain & recovery, but really improving skin complexion, hair & nail growth, including the strength of connective tissue, leading to lower risk of injury now and as you age. Further, studies have found they help lower inflammation markers and improve auto-immune symptoms. Plus, it's lactose free.

Vitamin D3.png

Vitamin D3

Needed for immune threat response, testosterone & serotonin production, sleep cycle regulation and many other important things. Our indoor lifestyles make it hard to get robust amounts of Vit-D. Studies show it improves symptoms of depression too, and lessens covid severity too. [r][r][r][r][r][r][r][r][r]

Unless you work outdoors for 10hrs a day, you're likely deficient.

If you're an office worker, this stuff is worth it's weight in gold.

Dose: 5,000iu daily (morning only)

HMB.png

HMB  (β-Hydroxy-β-methylbutyrate)

Made in the human body, and a pretty new addition to the market. HMB was found in a few studies to ⬆ lean muscle gain and strength, while ⬇ muscle losses. Purportedly via decreasing catabolic effects on muscle tissue. The research is fairly weak so far though. [r][r][r][r]

Dose: 1g w protein, prior to gym.