Table of ContentsView AllTable of ContentsProteinDHEAHMBCreatinePUFAsCollagenCoQ10LeucineHow to ChooseFAQs
Table of ContentsView All
View All
Table of Contents
Protein
DHEA
HMB
Creatine
PUFAs
Collagen
CoQ10
Leucine
How to Choose
FAQs
Supplements for muscle growth (often called “ergogenic aids”) may be used to help you “bulk up,” improve athletic performance, or minimize aging-related muscle loss. Some supplements, like collagen, may also help protect joints and promote their recovery.
Muscle growth supplements are popular among athletes, but they are not for everyone. Certain supplements come with a risk of side effects, such as DHEA, which can affect hormone levels, and creatine, which can cause weight gain and bloating. For the best results, it’s wise to consult a healthcare provider when choosing a muscle growth supplement.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
1. Protein Powders
Protein supplements can increase muscle size and improve resistance training. Effects are most significant in people already trained in resistance exercises like weight lifting. Older people will likely see fewer effects from protein supplements than younger people.
There are many popular protein supplements, includingwhey,casein, andsoy protein.
Most people need at least 0.8 to 1.0 grams per kilogram of body weight (g/kg) of protein daily. Athletes may need twice this amount, according to the International Society of Sports Nutrition (ISSN).
Older people typically need more protein than younger people to achieve similar effects. Splitting the daily dose every three to four hours tends to work better in promoting muscle growth than taking it all at once.
Banned Sports Supplements
Calories Help with Muscle Growth and Repair.leezsnow E+/Getty Images
2. Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone(DHEA)is a steroid hormone the body uses to maketestosteroneandestrogen.DHEA is often included in sports supplements to increase muscle mass and strength, but the data supporting such uses remains weak.
A review of studies published in the journalSteroidsconcluded that there was no clear benefit to DHEA supplements and little evidence that they increase either muscle strength or muscle mass.
While DHEA supplements may help decrease fat mass, there is nothing to suggest that they can change your body weight, overall body composition, orbody mass index (BMI).
Despite the lack of a clear benefit, DHEA has been used safely for up to two years, usually in doses of 50 milligrams (mg) per day. At doses of 200 mg or more per day, DHEA may increase testosterone levels and decrease “good"HDL cholesterollevels.
DHEA WarningSome sports supplements, such asDHEA, can affect hormone levels. Females who supplement with DHEA for several months may seeandrogenic(testosterone-related) side effects like facial hair, acne, and male-pattern hair loss.People with hormone-sensitive cancers such asprostate,breast, orovarian cancershould not take DHEA or any other supplement that can affect hormone levels as this can potentially promote tumor growth.
DHEA Warning
Some sports supplements, such asDHEA, can affect hormone levels. Females who supplement with DHEA for several months may seeandrogenic(testosterone-related) side effects like facial hair, acne, and male-pattern hair loss.People with hormone-sensitive cancers such asprostate,breast, orovarian cancershould not take DHEA or any other supplement that can affect hormone levels as this can potentially promote tumor growth.
Some sports supplements, such asDHEA, can affect hormone levels. Females who supplement with DHEA for several months may seeandrogenic(testosterone-related) side effects like facial hair, acne, and male-pattern hair loss.
People with hormone-sensitive cancers such asprostate,breast, orovarian cancershould not take DHEA or any other supplement that can affect hormone levels as this can potentially promote tumor growth.
3. Beta-Hydroxy-Beta-Methylbutyrate (HMB)
Some experts recommend daily doses of 1.5 to 3 grams along with adequate weight training. The HMB doses are usually divided and taken before meals and exercise.
A 2019 review of studies in the journalNutrientsconcluded that HMB supplementation in addition to exercise had little to no impact on improving body composition, muscle strength, or physical performance in older adults compared to exercise alone.
Even so, the ISSN suggests that athletes may experience a minor gain in muscle mass within 12 weeks, while those who haven’t trained before may see results in as little as three weeks.
4. Creatine
A 2022 review of studies in the journalNutrientsconcluded that creatine can help build muscle mass and strength in young healthy people. Younger people who trained adequately gained an average of 2 to 4 pounds of muscle after 12 weeks.
It is unclear if the same results can be achieved in older adults.
5. Polyunsaturated Fatty Acids
Polyunsaturated fatty acids (PUFAs) areomega-3 fatty acidsthought to increase muscle mass and strength. Between 1.1 and 1.6 grams of omega-3 fatty acids per day is considered adequate.
PUFAs can be obtained through diet alone (mainly in fish) but supplements can also be used.
A 2021 review of studies suggested that PUFAs likeeicosapentaenoic acid(EPA) anddocosahexaenoic acid(DHA) can increase muscle mass and strength in older adults with sarcopenia. However, most of the studies involved people with diseases like cancer and chronic obstructive pulmonary disease (COPD).
A 2022 review of studies from the University of Madrid concluded that PUFA supplementation in healthy adults improved neither muscle mass nor strength.
The dosages used in most studies ranged from 600 to 4,000 mg per day.Taking up to 5,000 mg of EPA or DHA per day is likely safe, although they may cause side effects like bad breath and upset stomach.
Nutrition & Supplements for Post-Workout Muscle Recovery
6. Collagen
Collagenis the most abundant protein in the body. It is vital for skin health and protecting joints.It’s also rich in amino acids likeL-arginineandglycinewhich make creatine.
A systematic review of 15 studies concluded thatcollagen supplementshad no detectable effect on muscle protein synthesis. Where the supplement did seem to help was in improving joint function and recovery from joint injuries.
Other studies suggest that collagen supplements may be beneficial in older males with sarcopenia.Little to no benefit was seen in premenopausal females or healthy young people prescribed the supplements.
Dosages used in studies are between 5 and 15 grams per day, usually taken within an hour of exercise.Some research suggests that taking collagen withvitamin Ccan enhance its effect.
7. CoQ10
Coenzyme Q10 (CoQ10)is an antioxidant involved in energy production. It can reduceinflammationand may help prevent damage to joints and muscles.Low levels of CoQ10 are thought to be linked to muscle wasting in older adults.
CoQ10 is thought to help with muscle recovery after exercise but research thus far has been inconclusive.Some studies suggest that CoQ10 can combat sarcopenia in older adults when used with exercise.
CoQ10 has been studied in trials for sports performance at doses of 100 to 600 mg per day. Possible side effects include fatigue, insomnia, nausea, and heartburn.
8. Leucine
Leucineis an amino acid that helps the muscles make protein. It is found in many foods (including fish, chicken, and beans) and is thought to increase muscle mass when taken as a supplement.
To date, there is little evidence of such benefit, A 2020 study inMedicine and Science in Sport Medicinecould find no evidence of muscle growth based on a 12-week trial involving 25 athletes who were given two 5-gram doses of leucine daily.
Daily doses of leucine between 1.7 and 3.5 grams have been shown to increase muscle protein synthesis in the body, but the production of protein does not appear to translate to muscle gains.
A systematic review in theBritish Journal of Nutritionsimilarly showed higher rates of muscle protein synthesis but with no changes in body composition.
Leucine supplements are considered safe but may cause stomach upset and “ammonia breath.”
9. How to Choose Supplements Safely
Dietary supplements are not strictly regulated in the United States, and, unlike prescription drugs, the Food and Drug Administration (FDA) does not approve them for safety or effectiveness.
Warning for Adolescents and Young AdultsA 2019 study in theJournal of Adolescent Healthevaluated 977 supplement-related adverse events reported between 2004 and 2015 involving people 25 years of age and younger.What they found was that people this age who had an adverse reaction to muscle-building supplements were 2.6 times more likely to experience a severe medical event (including hospitalization, disability, and death) than those who took regular vitamins.
Warning for Adolescents and Young Adults
A 2019 study in theJournal of Adolescent Healthevaluated 977 supplement-related adverse events reported between 2004 and 2015 involving people 25 years of age and younger.What they found was that people this age who had an adverse reaction to muscle-building supplements were 2.6 times more likely to experience a severe medical event (including hospitalization, disability, and death) than those who took regular vitamins.
A 2019 study in theJournal of Adolescent Healthevaluated 977 supplement-related adverse events reported between 2004 and 2015 involving people 25 years of age and younger.
What they found was that people this age who had an adverse reaction to muscle-building supplements were 2.6 times more likely to experience a severe medical event (including hospitalization, disability, and death) than those who took regular vitamins.
Summary
Several dietary supplements may help increase muscle mass in conjunction with resistance training. The optimal supplement for muscle growth depends on factors like age and how much baseline exercise you get. Some, like protein, work best for young people. Others, like HMB and leucine, may benefit older people and those who are new to working out more.
Before taking a supplement to increase muscle mass, discuss it with your healthcare provider to ensure it’s a good choice. Be aware that there’s very little long-term safety data for these products.
Frequently Asked QuestionsSome supplements (see creatine and protein) may enhance the effects of weight training, especially when taken for several weeks or more. Effects can vary depending on age, gender, and athletic training.Researchers don’t know definitively. Only a few trials have studied this, and the results have varied.That said, the timing of creatine supplementation seems most important during the first five days, during the “loading phase.” Taking creatine around the same time as your workout during this phase seems best.Protein-rich foods include meats, eggs, dairy products, beans, and nuts.
Frequently Asked Questions
Some supplements (see creatine and protein) may enhance the effects of weight training, especially when taken for several weeks or more. Effects can vary depending on age, gender, and athletic training.
Researchers don’t know definitively. Only a few trials have studied this, and the results have varied.That said, the timing of creatine supplementation seems most important during the first five days, during the “loading phase.” Taking creatine around the same time as your workout during this phase seems best.
Researchers don’t know definitively. Only a few trials have studied this, and the results have varied.
That said, the timing of creatine supplementation seems most important during the first five days, during the “loading phase.” Taking creatine around the same time as your workout during this phase seems best.
Protein-rich foods include meats, eggs, dairy products, beans, and nuts.
24 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Dietary supplements for exercise and athletic performance.Kerksick CM, Wilborn CD, Roberts MD, et al.ISSN exercise and sports nutrition review update: research and recommendations.J Int Soc Sports Nutr. 2018;15(1):38. doi:10.1186/s12970-018-0242-yU.S. Anti-Doping Agency.WADA prohibited list.Sato K, Lemitsu M.The role of dehydroepiandrosterone (DHEA) in skeletal muscle.Vitam Horm. 2018;108:205-221. doi:10.1016/bs.vh.2018.03.002Wang F, He Y, Santos HO, Sathian B, Price JC, Diao J.The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: a meta-analysis of randomized clinical trials.Steroids.2020;163:108710. doi:10.1016/j.steroids.2020.108710Skare TL, Hauz E, de Carvalho JF.Dehydroepiandrosterone (DHEA) supplementation in rheumatic diseases: a systematic review.Mediterr J Rheumatol.2023 Sep;34(3):292–301. doi:10.31138/mjr.20230825.ddMedlinePlus.DHEA.Courel-Ibanez J, Vetrovsky T, Dadova K, Pallares JG, Steffi M.Health benefits of β-hydroxy-β-methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: a systematic review with meta-analysis.Nutrients.2019 Sep;11(9):2082. doi:10.3390/nu11092082Farshidfar F, Pinder MA, Myrie SB.Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action.Curr Protein Pept Sci. 2017;18(12):1273-1287. doi:10.2174/1389203718666170606105108Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?J Int Soc Sports Nutr.2021;18:13. doi:10.1186/s12970-021-00412-wNational Institutes of Health.Omega-3 fatty acids.Bird JK, Troesch B, Warnke I, Calder PC.The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis.Clin Nutr ESPEN. 2021;46:73-86. doi:10.1016/j.clnesp.2021.10.011López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262Khatri M, Naughton RJ, Clifford T, et al.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xZdzieblik D, Oesser S, Baumstark MW, et al.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Fischer A, Onur S, Niklowitz P, et al.Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts.PLoS One. 2016;11(12):e0167124. doi:10.1371/journal.pone.0167124de la Bella-Garzón R, Fernández-Portero C, Alarcón D, et al.Levels of plasma coenzyme Q10 are associated with physical capacity and cardiovascular risk in the elderly.Antioxidants (Basel). 2022;11(2):279. doi:10.3390/antiox11020279Drobnic F, Lizarraga MA, Caballero-García A, et al.Coenzyme Q10 supplementation and its impact on exercise and sport performance in humans: a recovery or a performance-enhancing molecule?Nutrients. 2022;14(9):1811. doi:10.3390/nu14091811De Andrade IT, Gualano B, Hevia-Larraín V, et al.Leucine supplementation has no further effect on training-induced muscle adaptations [published correction appears in Med Sci Sports Exerc. 2021 Jan;53(1):247].Med Sci Sports Exerc. 2020;52(8):1809-1814. doi:10.1249/MSS.0000000000002307Xu ZR, Tan ZJ, Zhang Q, et al.The effectiveness of leucine on muscle protein synthesis, lean body mass, and leg lean mass accretion in older people: a systematic review and meta-analysis.Br J Nutr. 2015;113(1):25-34. doi:10.1017/S0007114514002475Borack MS, Volpi E.Efficacy and safety of leucine supplementation in the elderly.J Nutr. 2016;146(12):2625S-2629S. doi:10.3945/jn.116.230771Or F, Kim Y, Simms J, et al.Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.J Adolesc Health. 2019 Oct;65(4):455-461. doi: 10.1016/j.jadohealth.2019.03.005Ribeiro F, Longobardi I, Perim P, et al.Timing of creatine supplementation around exercise: a real concern?Nutrients. 2021;13(8):2844. Published 2021 Aug 19. doi:10.3390/nu13082844
24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Dietary supplements for exercise and athletic performance.Kerksick CM, Wilborn CD, Roberts MD, et al.ISSN exercise and sports nutrition review update: research and recommendations.J Int Soc Sports Nutr. 2018;15(1):38. doi:10.1186/s12970-018-0242-yU.S. Anti-Doping Agency.WADA prohibited list.Sato K, Lemitsu M.The role of dehydroepiandrosterone (DHEA) in skeletal muscle.Vitam Horm. 2018;108:205-221. doi:10.1016/bs.vh.2018.03.002Wang F, He Y, Santos HO, Sathian B, Price JC, Diao J.The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: a meta-analysis of randomized clinical trials.Steroids.2020;163:108710. doi:10.1016/j.steroids.2020.108710Skare TL, Hauz E, de Carvalho JF.Dehydroepiandrosterone (DHEA) supplementation in rheumatic diseases: a systematic review.Mediterr J Rheumatol.2023 Sep;34(3):292–301. doi:10.31138/mjr.20230825.ddMedlinePlus.DHEA.Courel-Ibanez J, Vetrovsky T, Dadova K, Pallares JG, Steffi M.Health benefits of β-hydroxy-β-methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: a systematic review with meta-analysis.Nutrients.2019 Sep;11(9):2082. doi:10.3390/nu11092082Farshidfar F, Pinder MA, Myrie SB.Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action.Curr Protein Pept Sci. 2017;18(12):1273-1287. doi:10.2174/1389203718666170606105108Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?J Int Soc Sports Nutr.2021;18:13. doi:10.1186/s12970-021-00412-wNational Institutes of Health.Omega-3 fatty acids.Bird JK, Troesch B, Warnke I, Calder PC.The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis.Clin Nutr ESPEN. 2021;46:73-86. doi:10.1016/j.clnesp.2021.10.011López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262Khatri M, Naughton RJ, Clifford T, et al.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xZdzieblik D, Oesser S, Baumstark MW, et al.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Fischer A, Onur S, Niklowitz P, et al.Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts.PLoS One. 2016;11(12):e0167124. doi:10.1371/journal.pone.0167124de la Bella-Garzón R, Fernández-Portero C, Alarcón D, et al.Levels of plasma coenzyme Q10 are associated with physical capacity and cardiovascular risk in the elderly.Antioxidants (Basel). 2022;11(2):279. doi:10.3390/antiox11020279Drobnic F, Lizarraga MA, Caballero-García A, et al.Coenzyme Q10 supplementation and its impact on exercise and sport performance in humans: a recovery or a performance-enhancing molecule?Nutrients. 2022;14(9):1811. doi:10.3390/nu14091811De Andrade IT, Gualano B, Hevia-Larraín V, et al.Leucine supplementation has no further effect on training-induced muscle adaptations [published correction appears in Med Sci Sports Exerc. 2021 Jan;53(1):247].Med Sci Sports Exerc. 2020;52(8):1809-1814. doi:10.1249/MSS.0000000000002307Xu ZR, Tan ZJ, Zhang Q, et al.The effectiveness of leucine on muscle protein synthesis, lean body mass, and leg lean mass accretion in older people: a systematic review and meta-analysis.Br J Nutr. 2015;113(1):25-34. doi:10.1017/S0007114514002475Borack MS, Volpi E.Efficacy and safety of leucine supplementation in the elderly.J Nutr. 2016;146(12):2625S-2629S. doi:10.3945/jn.116.230771Or F, Kim Y, Simms J, et al.Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.J Adolesc Health. 2019 Oct;65(4):455-461. doi: 10.1016/j.jadohealth.2019.03.005Ribeiro F, Longobardi I, Perim P, et al.Timing of creatine supplementation around exercise: a real concern?Nutrients. 2021;13(8):2844. Published 2021 Aug 19. doi:10.3390/nu13082844
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health.Dietary supplements for exercise and athletic performance.Kerksick CM, Wilborn CD, Roberts MD, et al.ISSN exercise and sports nutrition review update: research and recommendations.J Int Soc Sports Nutr. 2018;15(1):38. doi:10.1186/s12970-018-0242-yU.S. Anti-Doping Agency.WADA prohibited list.Sato K, Lemitsu M.The role of dehydroepiandrosterone (DHEA) in skeletal muscle.Vitam Horm. 2018;108:205-221. doi:10.1016/bs.vh.2018.03.002Wang F, He Y, Santos HO, Sathian B, Price JC, Diao J.The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: a meta-analysis of randomized clinical trials.Steroids.2020;163:108710. doi:10.1016/j.steroids.2020.108710Skare TL, Hauz E, de Carvalho JF.Dehydroepiandrosterone (DHEA) supplementation in rheumatic diseases: a systematic review.Mediterr J Rheumatol.2023 Sep;34(3):292–301. doi:10.31138/mjr.20230825.ddMedlinePlus.DHEA.Courel-Ibanez J, Vetrovsky T, Dadova K, Pallares JG, Steffi M.Health benefits of β-hydroxy-β-methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: a systematic review with meta-analysis.Nutrients.2019 Sep;11(9):2082. doi:10.3390/nu11092082Farshidfar F, Pinder MA, Myrie SB.Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action.Curr Protein Pept Sci. 2017;18(12):1273-1287. doi:10.2174/1389203718666170606105108Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?J Int Soc Sports Nutr.2021;18:13. doi:10.1186/s12970-021-00412-wNational Institutes of Health.Omega-3 fatty acids.Bird JK, Troesch B, Warnke I, Calder PC.The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis.Clin Nutr ESPEN. 2021;46:73-86. doi:10.1016/j.clnesp.2021.10.011López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262Khatri M, Naughton RJ, Clifford T, et al.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xZdzieblik D, Oesser S, Baumstark MW, et al.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Fischer A, Onur S, Niklowitz P, et al.Coenzyme Q10 status as a determinant of muscular strength in two independent cohorts.PLoS One. 2016;11(12):e0167124. doi:10.1371/journal.pone.0167124de la Bella-Garzón R, Fernández-Portero C, Alarcón D, et al.Levels of plasma coenzyme Q10 are associated with physical capacity and cardiovascular risk in the elderly.Antioxidants (Basel). 2022;11(2):279. doi:10.3390/antiox11020279Drobnic F, Lizarraga MA, Caballero-García A, et al.Coenzyme Q10 supplementation and its impact on exercise and sport performance in humans: a recovery or a performance-enhancing molecule?Nutrients. 2022;14(9):1811. doi:10.3390/nu14091811De Andrade IT, Gualano B, Hevia-Larraín V, et al.Leucine supplementation has no further effect on training-induced muscle adaptations [published correction appears in Med Sci Sports Exerc. 2021 Jan;53(1):247].Med Sci Sports Exerc. 2020;52(8):1809-1814. doi:10.1249/MSS.0000000000002307Xu ZR, Tan ZJ, Zhang Q, et al.The effectiveness of leucine on muscle protein synthesis, lean body mass, and leg lean mass accretion in older people: a systematic review and meta-analysis.Br J Nutr. 2015;113(1):25-34. doi:10.1017/S0007114514002475Borack MS, Volpi E.Efficacy and safety of leucine supplementation in the elderly.J Nutr. 2016;146(12):2625S-2629S. doi:10.3945/jn.116.230771Or F, Kim Y, Simms J, et al.Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.J Adolesc Health. 2019 Oct;65(4):455-461. doi: 10.1016/j.jadohealth.2019.03.005Ribeiro F, Longobardi I, Perim P, et al.Timing of creatine supplementation around exercise: a real concern?Nutrients. 2021;13(8):2844. Published 2021 Aug 19. doi:10.3390/nu13082844
National Institutes of Health.Dietary supplements for exercise and athletic performance.
Kerksick CM, Wilborn CD, Roberts MD, et al.ISSN exercise and sports nutrition review update: research and recommendations.J Int Soc Sports Nutr. 2018;15(1):38. doi:10.1186/s12970-018-0242-y
U.S. Anti-Doping Agency.WADA prohibited list.
Sato K, Lemitsu M.The role of dehydroepiandrosterone (DHEA) in skeletal muscle.Vitam Horm. 2018;108:205-221. doi:10.1016/bs.vh.2018.03.002
Wang F, He Y, Santos HO, Sathian B, Price JC, Diao J.The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: a meta-analysis of randomized clinical trials.Steroids.2020;163:108710. doi:10.1016/j.steroids.2020.108710
Skare TL, Hauz E, de Carvalho JF.Dehydroepiandrosterone (DHEA) supplementation in rheumatic diseases: a systematic review.Mediterr J Rheumatol.2023 Sep;34(3):292–301. doi:10.31138/mjr.20230825.dd
MedlinePlus.DHEA.
Courel-Ibanez J, Vetrovsky T, Dadova K, Pallares JG, Steffi M.Health benefits of β-hydroxy-β-methylbutyrate (HMB) supplementation in addition to physical exercise in older adults: a systematic review with meta-analysis.Nutrients.2019 Sep;11(9):2082. doi:10.3390/nu11092082
Farshidfar F, Pinder MA, Myrie SB.Creatine supplementation and skeletal muscle metabolism for building muscle mass—review of the potential mechanisms of action.Curr Protein Pept Sci. 2017;18(12):1273-1287. doi:10.2174/1389203718666170606105108
Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021. Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255
Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?J Int Soc Sports Nutr.2021;18:13. doi:10.1186/s12970-021-00412-w
National Institutes of Health.Omega-3 fatty acids.
Bird JK, Troesch B, Warnke I, Calder PC.The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: a scoping systematic review and meta-analysis.Clin Nutr ESPEN. 2021;46:73-86. doi:10.1016/j.clnesp.2021.10.011
López-Seoane J, Martinez-Ferran M, Romero-Morales C, et al.N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review.Crit Rev Food Sci Nutr. 2022;62(32):9000-9020. doi:10.1080/10408398.2021.1939262
Khatri M, Naughton RJ, Clifford T, et al.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-x
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