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

Short answer: prioritize diet and training first — then supplements that reliably help with muscle and strength are (in order) protein powder, creatine monohydrate, and a few basic micronutrients. After that consider targeted ergogenic aids (beta‑alanine, citrulline, caffeine). Below are practical recommendations, doses, and brand examples.

High-priority (most evidence)

1. Protein powder — to hit a daily target of about 1.6–2.2 g/kg bodyweight for muscle gain

• Why: convenient way to reach daily protein; stimulates muscle protein synthesis.
• Dose/timing: use to fill gaps (20–40 g per serving); consume around workouts and to meet total daily intake.
• Brand examples: Optimum Nutrition Gold Standard Whey (reliable, widely tested), Dymatize ISO100 (fast absorbing isolate), Orgain or Garden of Life Plant Protein (if vegan). Look for third‑party testing (Informed‑Sport/NSF/USP).

1. Creatine monohydrate — best single supplement for strength and muscle mass

• Why: increases phosphocreatine stores → more power, greater training volumes, long‑term hypertrophy.
• Dose: 3–5 g/day (no loading necessary). Mix with water any time of day.
• Brand examples: Creapure-labeled creatine (e.g., German Creapure sold by brands like MyProtein Creapure, Optimum Nutrition Micronized Creatine, or BulkSupplements Creatine Monohydrate). Prefer Creapure or NSF/ Informed‑Sport tested products.

Important micronutrients / general health

1. Vitamin D

• Why: many people are deficient; low D is linked to poorer strength/health.
• Dose: commonly 1,000–4,000 IU/day depending on blood level — check with a test/doctor.
• Brand examples: Thorne Vitamin D, Nordic Naturals Vitamin D3.

1. Omega‑3 (fish oil)

• Why: general health, inflammation control, may help recovery.
• Dose: 1–3 g combined EPA+DHA per day.
• Brands: Nordic Naturals, Carlson Labs, Thorne Omega-3.

Useful performance aids (moderate evidence)

1. Beta‑alanine

• Why: buffers muscle acidity, helpful for high‑rep sets and work capacity.
• Dose: 3–6 g/day, taken daily (causes harmless tingling for some people).
• Brands: BulkSupplements, NOW Foods, Kaged Muscle.

1. Citrulline malate

• Why: raises nitric oxide precursors → better blood flow and endurance for higher rep work.
• Dose: 6–8 g about 30–60 minutes preworkout.
• Brands: Kaged, BulkSupplements, Legion Pulse (preworkout containing it).

1. Caffeine (preworkout)

• Why: improves strength, power, focus and perceived effort.
• Dose: 3–6 mg/kg bodyweight 30–60 minutes preworkout (start low if sensitive).
• Brands: Pure caffeine (e.g., ProLab), or tested preworkouts such as Legion Pulse, Kaged Pre-Kaged, Pre JYM.

Lower priority / niche

1. Casein (slow protein) — for overnight protein supply if needed (e.g., Optimum Nutrition Gold Standard Casein).
2. HMB — may help older or novice lifters; evidence mixed for young trained athletes (brands: Metabolic Technologies/HMB products).
3. Collagen + vitamin C — for tendon/joint support if you have joint issues.

What’s not usually necessary

• BCAAs: unnecessary if you're getting enough complete protein daily.
• Novel or proprietary blends: skip those without clear ingredient labels or third‑party testing.

Safety and quality tips

• Check for third‑party testing (NSF Certified for Sport, Informed‑Choice, USP) if you compete or want higher assurance of purity.
• If you have kidney disease, are pregnant/nursing, or take medications, check with your clinician before starting supplements (especially creatine and high‑dose vitamin D).
• Supplements are aids — they won’t replace progressive resistance training, adequate calories, sleep, and overall diet.

If you want, tell me your age, weight, dietary preferences (vegan/vegetarian), training experience, and budget and I’ll give a specific, short stack (products + exact daily schedule) tailored to you.