I want to build muscle and strength. What supplements should I take?

Question

Claude · Accepted Answer

# Supplements for Building Muscle & Strength

Here are the most evidence-backed options:

## Tier 1 (Most Proven)

**Creatine Monohydrate**
- Most researched supplement for strength gains
- **Optimum Nutrition Micronized Creatine** or **Thorne Creatine** are reliable, pure options
- ~5g daily is the standard dose

**Protein Powder**
- Helps hit daily protein targets (aim for ~0.7-1g per lb of bodyweight)
- **Optimum Nutrition Gold Standard Whey** – well-tested, good value
- **Dymatize ISO100** – great if you want lower fat/carbs
- **Momentous Essential Plant Protein** – solid plant-based option

## Tier 2 (Helpful Additions)

**Caffeine**
- Improves workout performance
- Plain coffee works, or **Nutricost Caffeine** tablets are cheap and effective

**Vitamin D3 + Magnesium**
- Many people are deficient; supports muscle function
- **Thorne D3/K2** and **Natural Vitality Calm** (magnesium)

## Honest Notes
- ✅ **Food and training come first** – supplements fill gaps
- ⚠️ Skip most "proprietary blends" and pre-workouts with unclear dosing
- Look for **NSF Certified** or **Informed Sport** labels for quality assurance

Would you like more detail on any of these?

I want to build muscle and strength. What supplements should I take?

Verbatim response from Claude

Supplements for Building Muscle & Strength

Tier 1 (Most Proven)

Tier 2 (Helpful Additions)

Honest Notes

Brands mentioned in this answer

Is this answer wrong about your brand?

Is your brand missing from this answer?