Andy Galpin suggests a prioritized list of dietary supplements to support muscle gain during resistance training, placing protein, carbohydrates, creatine, omega-3s, and vitamin D at the top of the list, followed by secondary options such as magnesium, zinc, chromium, polyphenols, and probiotics.

noli's read

The analysis is based on a review of recent scientific literature concerning nutritional ergogenesis. Creatine is the most robust supplement (meta-analyses/RCTs), showing a direct and documented effect on muscle strength and volume. Protein intake is an established foundation (meta-analyses) for muscle protein synthesis, although its status as a 'supplement' is debated relative to whole foods. Carbohydrates are essential for energy support during intense sessions, validated by numerous pieces of evidence (RCTs). Omega-3s and vitamin D benefit from observational evidence and some clinical trials suggesting benefits for recovery and inflammation, although the magnitude of the effect sometimes remains modest. The elements cited in the second category (magnesium, zinc, etc.) often lack direct evidence for muscle growth in non-deficient individuals, their role being linked more to maintaining general metabolic functions than acting as direct anabolic agents. The proposed categorization faithfully reflects the current hierarchy of sports science, distinguishing aids with proven efficacy from general health supplements.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2NIH Office of Dietary Supplements 2026
3. 3Manson JE et al. 2019
4. 4NIH Office of Dietary Supplements 2026
5. 5Bhatt DL et al. 2019