Muscle Mass and Strength
Supplements studied for muscle mass and strength.
Overview
Soy protein combined with strength training may support muscle and strength gains across seven studies, performing similarly to whey or animal protein in many trials. In some populations, such as older women, adding soy protein to the diet may improve strength gains from exercise.
L-Carnitine at 2 g daily for nine weeks may improve bench and leg press strength and reduce exercise-related blood lactate without changing muscle size in men doing resistance training. The heatmap and evidence reviews below compare these supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Creatine | ★★★★★ | High |
| Vitamin D | ★★★★★ | Low |
| L-Citrulline | ★★★★★ | Medium |
| Panax Ginseng | ★★★★★ | Low |
| L-Carnitine | ★★★★★ | Low |
| Gamma-Oryzanol | ★★★★★ | Low |
| Nattokinase | ★★★★★ | Very Low / None |
| Resveratrol | ★★★★★ | Very Low / None |
| Yerba Mate | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
9 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
CreatineView supplement →
Proven purchase·★★★★★
How we scored this▸
- Taking creatine by mouth may help improve muscle strength a little.
- Studies using creatine for short or long periods show it can increase handgrip, arm, and leg strength, especially when used with resistance training.
- This benefit is seen in both younger and older people, although results vary.
- Creatine also seems to slightly increase lean muscle mass, but its effect on body fat isn’t clear.
- Using creatine cream on the skin has not been well studied and its benefits are unknown, but it is likely ineffective.
Browse 77 studies·9 meta-analyses
MetaCreatine supplementation for optimization of physical function in the patient at risk of functional disability: A systematic review and meta-analysis2024n=1,076
A meta-analysis of 33 RCTs in 1076 at-risk adults found creatine improved sit-to-stand performance (SMD 0.51), handgrip and upper-body strength, and lean mass versus placebo.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 1,076
Effects of Creatine Supplementation after 20 Minutes of Recovery in a Bench Press Exercise Protocol in Moderately Physically Trained Men2023n=25
A study including 50 young & healthy subjects undergoing a bench press exercise protocol (3 sets at 70% 1RM; 2 min rest period) found that 7 days of 0.3 g/kg/day creatine monohydrate led to significant increases in number of repetitions completed in the first two sets, but not the third. Set 1: Creatine = 14.8 reps, PLA = 13.6 reps (P = 0.006). Set 2: Creatine = 8 reps, PLA = 6.7 reps (P = 0.006). Set 3: Creatine = 5.3 reps, PLA = 4.7 reps (P = 0.176). Acute creatine monohydrate supplementation can enhance bench press capacity after one week.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 0.3 g/kg
- Population
- Healthy adults
- Participants
- 25
MetaResistance Exercise and Creatine Supplementation on Fat Mass in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis2023n=266
A meta-analysis in adults under 50 found creatine plus resistance training reduced body fat percentage slightly (−0.41%) but did not reduce absolute fat mass.
- Effect
- Benefit
- Population
- Adults
- Participants
- 266
- Ages
- 18–65
RCTEffects of Creatine and Caffeine Supplementation During Resistance Training on Body Composition, Strength, Endurance, Rating of Perceived Exertion and Fatigue in Trained Young Adults2022n=9
In 28 trained young adults, 6 weeks of creatine, caffeine, or both with resistance training increased knee extensor thickness only in the creatine group, with no other between-group differences.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 0.1 g/kg
- Population
- Young adults
- Participants
- 9
- Ages
- 19–23
RCTEffects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel2022n=10
A 28-day RCT of 20 military men found adding 7-day creatine loading to 6.4 g/day beta-alanine improved vertical jump, testosterone, physical performance, and cognitive processing versus beta-alanine alone.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 6.4 g/day
- Population
- Men
- Participants
- 10
- Avg age
- 21.5±1.5
RCTEffect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males2021n=20
In 38 older men, 12 months of creatine (0.1 g/kg/day) plus supervised resistance training did not improve bone, muscle, or strength outcomes more than training with placebo.
- Effect
- No Benefit
- Duration
- 12 months
- Dose
- 0.1 g/kg
- Population
- Heart failure patients
- Participants
- 20
- Ages
- 49–69
RCTEfficacy of Creatine Supplementation and Resistance Training on Area and Density of Bone and Muscle in Older Adults2021n=70
In 70 older adults, 1 year of creatine (0.1 g/kg/day) plus whole-body resistance training maintained tibial bone area and increased lower-leg muscle density versus placebo.
- Effect
- Benefit
- Dose
- 0.1 g/kg
- Population
- Older adults
- Participants
- 70
- Ages
- 18–65
MetaEfficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis2021n=211
A meta-analysis of 10 RCTs in 211 older women found creatine plus resistance training improved upper-body strength overall, with clearer lower-body strength gains when training lasted at least 24 weeks.
- Effect
- Benefit
- Population
- Women
- Participants
- 211
MetaMeta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults2021
A meta-analysis in older adults found creatine loading followed by ≤5 g/day produced greater chest press strength gains than placebo, while higher maintenance doses helped leg press strength.
- Effect
- Benefit
- Dose
- 5 g/day
- Population
- Older adults
Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men2020n=14
In 27 resistance-trained men over 8 weeks, creatine increased skeletal muscle mass without changing the ratio of intracellular water to muscle mass versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Heart failure patients
- Participants
- 14
RCTCreatine supplementation improves performance, but is it safe? Double-blind placebo-controlled study2020
In 18 resistance-trained men, 7 days of 0.3 g/kg/day creatine loading raised performance and body weight without adverse changes in blood health markers over 30 days.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 0.3 g/kg
- Population
- Heart failure patients
RCTEffects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults2020n=13
In 22 physically active young adults, taking creatine immediately after each resistance-training set for 6 weeks improved leg press and chest press strength more than placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 0.0055 g/day
- Population
- Young adults
- Participants
- 13
- Ages
- 19–35
RCTRepeated Application of a Novel Creatine Cream Improves Muscular Peak and Average Power in Male Subjects2020n=123
In 123 adults, 7 days of topical creatine cream improved peak and average knee-extension power in men but not women; acute application had no effect.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 3.5 ml or 7 ml topical creatine cream
- Population
- Men
- Participants
- 123
- Avg age
- 23±4
MetaChanges in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis2019n=609
A meta-analysis of 19 trials in 609 adults aged 50+ found creatine plus resistance training reduced body fat percentage by 0.55% more than training with placebo.
- Effect
- Benefit
- Dose
- 2 g/day
- Population
- Older adults
- Participants
- 609
- Ages
- 18–65
RCTCreatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial2019
In 200 postmenopausal women with osteopenia, 3 g/day creatine for 2 years did not improve lumbar spine or hip bone density, muscle function, or lean mass versus placebo.
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 3 g/day
- Population
- Postmenopausal women
RCTEffects of high-velocity resistance training and creatine supplementation in untrained healthy aging males2019
In untrained older men, 8 weeks of high-velocity resistance training plus creatine (0.1 g/kg/day) increased leg press and total lower-body strength more than training with placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 0.1 g/kg
- Population
- Adults
MetaCreatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis2017n=1,138
A systematic review and meta-analysis evaluating whether creatine supplementation improves upper limb strength outcomes across clinical and athletic populations. A meta-analysis of 53 studies including 1138 participants found that creatine produced reliable benefits for upper body strength in exercises of up to 3 minutes duration.
- Effect
- Benefit
- Participants
- 1,138
RCTCreatine supplementation does not alter neuromuscular recovery after eccentric exercise2016n=14
In 14 men, creatine taken before and after eccentric exercise did not improve MVC recovery, muscle activation, or soreness versus placebo.
- Effect
- No Benefit
- Dose
- 0.3 g/kg
- Population
- Heart failure patients
- Participants
- 14
RCTEffect of creatine supplementation and drop-set resistance training in untrained aging adults2016n=17
A training intervention assessing whether creatine enhances adaptations to drop-set resistance training in untrained older adults. A 12-wk study including 31 untrained older adults performing drop-set resistance training (3 days per week including leg press, chest press, hack squat and lat pull down exercises) whilst taking 0.1 g/kg/day creatine + 0.1 g/kg/day maltodextrin or placebo (0.2 g/kg/day maltodextrin) found that creatine was more effective for increasing muscle strength (only in lat pull down, p = 0.005) and work capacity (p = 0.012) in men compared to women. Both men and women experienced significant increases in muscle mass (p = 0.007) and body mass (p = 0.002) from creatine supplementation compared to placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 0.1 g/kg
- Population
- Adults
- Participants
- 17
- Avg age
- 57.6±5
RCTEffect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males2016n=9
In 9 healthy men aged about 55, a single 20 g creatine dose 3 hours before resistance exercise did not increase reps to fatigue in leg press or chest press versus placebo.
- Effect
- No Benefit
- Dose
- 20 g
- Population
- Men
- Participants
- 9
- Avg age
- ~55
RCTEffects of Coffee and Caffeine Anhydrous Intake During Creatine Loading2016n=54
In 54 physically active adults, 5 days of creatine loading with or without caffeine or coffee similarly improved strength and sprint performance versus placebo; caffeine did not block creatine's effects.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 300 mg/day caffeine
- Population
- Physically active adults
- Participants
- 54
- Avg age
- 20.1±2.1
RCTThe Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time2016n=30
In 30 explosive athletes, 6 days of 20 g/day creatine increased 1RM strength and shortened the optimal postactivation potentiation window versus placebo.
- Effect
- Benefit
- Dose
- 20 g/day
- Population
- Athletes
- Participants
- 30
MetaCreatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses2015n=1,297
A meta-analysis of 60 studies in 1297 participants found creatine improved lower-body strength performance in exercises lasting less than 3 minutes, especially squat and leg press.
- Effect
- Benefit
- Participants
- 1,297
- Ages
- 18–65
RCTEffects of long-term low-dose dietary creatine supplementation in older women2015n=56
In 109 postmenopausal women, 1 g/day creatine for 1 year did not change bone density, body composition, muscle function, or timed mobility tests versus placebo.
- Effect
- No Benefit
- Duration
- 1 year
- Dose
- 1 g/day
- Population
- Postmenopausal women
- Participants
- 56
RCTComparison of creatine supplementation before versus after supervised resistance training in healthy older adults2014n=11
A study in healthy older adults undergoing resistance training (3 days/wk for 12 weeks), found that the timing of creatine supplementation (0.1 g/kg/day), either before or after resistance training, had no impact on body composition, maximum strength, muscle protein catabolism or kidney function. Both groups experienced increases in whole-body lean tissue mass, limb muscle thickness, upper and lower body strength, and a decrease in muscle protein catabolism. There was no change in kidney function over time.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 0.1 g/kg
- Population
- Older adults
- Participants
- 11
MetaCreatine supplementation and aging musculoskeletal health2014n=465
A meta-analysis of 13 trials in 465 mostly healthy older adults found creatine plus resistance training increased lean mass and upper- and lower-body strength more than training alone.
- Effect
- Benefit
- Population
- Adults
- Participants
- 465
RCTCreatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial2014n=60
In 60 vulnerable older women, 24 weeks of creatine plus resistance training increased bench press 1RM and lean mass more than training or creatine alone, but did not improve leg press 1RM versus training alone.
- Effect
- Benefit
- Duration
- 24 weeks
- Population
- Women
- Participants
- 60
MetaCreatine supplementation during resistance training in older adults-a meta-analysis2014
A meta-analysis of 10 trials in 357 older adults found creatine plus resistance training increased fat-free mass and strength more than training alone but did not reduce fat mass.
- Effect
- No Benefit
- Population
- Older adults
RCTThe effects of creatine monohydrate loading on anaerobic performance and one-repetition maximum strength2012n=12
In 22 men, 7 days of 20 g/day creatine loading increased Wingate mean power by 5.4% versus no change with placebo, without improving 1RM bench press or leg press.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 20 g/day
- Population
- Heart failure patients
- Participants
- 12
- Avg age
- 22.1±2
RCTEffect of creatine supplementation on jumping performance in elite volleyball players2011n=420
In 8 elite volleyball players, creatine loading improved repeated block-jump height in sets 3–6 versus placebo, with no clear benefit on single-jump or first-set performance.
- Effect
- Benefit
- Dose
- 20 g/day
- Population
- Athletes
- Participants
- 420
RCTCreatine supplementation improves the anaerobic performance of elite junior fin swimmers2009
In 16 junior fin swimmers, 5 days of 20 g/day creatine improved 100 m swim times and average power during repeated sprints versus placebo.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 20 g/day
- Population
- Children
- Avg age
- 15.9±1.6
RCTEffects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes2009
A study including 17 trained men found creatine supplementation (4 x 5 g/day for 5 days) resulted in greater significant improvements in 30-second anaerobic performance (30-s Wingate test) and maximal muscular strength after 5 days when compared to placebo or 2 days of creatine loading.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 5 g/day
- Population
- Athletes
RCTLow-dose creatine combined with protein during resistance training in older men2008n=13
A 10-wk study including 35 older adults performing a 3-day per week resistance training program assigned participants either (1) creatine monohydrate and protein supplementation (0.1 g/kg creatine + 0.3 g/kg protein), (2) creatine, or (3) placebo on training days. Results: Leg Press (1-rep max): All groups increased strength. No significant difference between groups.. Bench Press (1-rep max): Placebo (+12.5%), Creatine (+12.5%), Creatine + Protein (+25%). Lean Tissue Mass: Placebo (+1.0%), Creatine (+2.2%), Creatine + Protein (+5.6%). Formaldehyde production: All groups increased by 24%. 3-Methylhistidine (3-MH – a measure of myofibrillar protein degradation, decrease means less muscle protein breakdown): Placebo (+29%), Creatine (-40%), Creatine & Protein (-40%). Cross-linked N-telopeptides of type I collagen (NTx – a measure of bone resorption): Placebo (+13%), Creatine (-27%), Creatine & Protein (-27%). A combination of protein and creatine increased upper body strength and muscle growth compared to creatine alone. Creatine improved lean tissue mass when used alone, but did not improve maximal strength in the upper or lower body compared to placebo.
- Effect
- Benefit
- Dose
- 0.1 g/kg
- Population
- Older adults
- Participants
- 13
RCTThe effects of creatine supplementation on selected factors of tennis specific training2006
In 36 competitive male tennis players, 6 days of creatine loading did not improve serving velocity, stroke velocity, sprint power, or upper/lower-body strength versus placebo.
- Effect
- No Benefit
- Population
- Heart failure patients
- Avg age
- ~23
RCTDoes nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years2005n=11
In 42 men aged 48–72, 16 weeks of resistance training improved isokinetic strength similarly whether supplemented with creatine, protein, both, or neither.
- Effect
- No Benefit
- Duration
- 8 weeks
- Population
- Men
- Participants
- 11
- Ages
- 48–72
RCTEffect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women2005n=31
A study of 61 men (n=31) and women (n=30) found that 6 g/day creatine phosphate only significantly increased anaerobic working capacity in men (+23.8% in 2 days and +49.8% in 6 days) compared to placebo. Whilst creatine supplementation increased anaerobic work capacity by 13-15% in both men and women, this result was not significant.
- Effect
- No Benefit
- Duration
- 6 days
- Dose
- 6 g/day
- Population
- Adults
- Participants
- 31
RCTCreatine supplementation and performance in 6 consecutive 60 meter sprints2004n=19
In 19 men, 5 days of 20 g/day creatine did not improve performance across 6 consecutive 60 m sprints, though plasma creatinine rose and post-sprint ventilation changed.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 20 g/day
- Population
- Men
- Participants
- 19
RCTCreatine supplementation in young soccer players2004
In young male soccer players, 7 days of creatine (3×10 g/day) improved dribble test time versus placebo, with no significant sprint-power or endurance differences.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 10 g/day
- Population
- Athletes
- Avg age
- ~17
RCTMg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance2004
A comparative trial evaluating whether magnesium–creatine chelate and low-dose creatine improve strength, power, and overall exercise performance. A 10-day study including 31 resistance trained men found that creatine (2.5 g/day) and magnesium plus creatine (2.5 g/day) were similarly effective for bench press performance (70% of 1RM performed to failure). Total bench press volume increased in the groups taking creatine compared to the placebo group (multidextran).
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 2.5 g/day
- Population
- Heart failure patients
RCTThe effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching2004n=9
A short-term overreaching study examining whether creatine supplementation enhances strength gains, muscular performance, and body composition adaptations during intensified resistance training. A study in 17 men found that creatine (0.3 g/kg/day) helped prevent performance decrements during a 4-week training block including 5 days/week of weightlifting. Maximal squat, bench press and explosive power in the bench press were reduced in the first 4 weeks of training in the placebo group but not those taking creatine. Creatine may be beneficial for maintaining muscular performance during periods of high physical stress, and can help prevent overtraining by increasing work capacity.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 0.3 g/kg
- Population
- Heart failure patients
- Participants
- 9
RCTCreatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults2003n=14
A resistance-training intervention investigating whether creatine improves strength gains and body composition outcomes in older adults. A 14-wk study involving 28 healthy older adults assigned resistance training found that creatine supplementation (5/day + 2 g dextrose) was superior to placebo for increasing knee extensor strength, fat-free mass and total body mass.
- Effect
- Benefit
- Duration
- 14 weeks
- Dose
- 5 g/day
- Population
- Adults
- Participants
- 14
- Ages
- >65
RCTEffect of creatine and weight training on muscle creatine and performance in vegetarians2003n=12
A supplementation study examining whether vegetarians—who typically have lower baseline creatine stores—experience enhanced performance and muscle creatine increases with creatine use. An 8-wk study including 42 subjects (18 vegetarian, 24 nonvegetarians) found that creatine supplementation (0.25 g/kg lean tissue mass/day for 1-wk then 0.0625 g/kg LTM/day for 7-wks) led to significantly greater increases in muscle mass and total work capacity in subjects with initially low levels of intramuscular creatine (including vegetarians).
- Effect
- Benefit
- Dose
- 0.25 g/kg
- Participants
- 12
RCTEffects of creatine supplementation and exercise training on fitness in men 55-75 yr old2003n=46
In 46 men aged 55–75, 5 g/day creatine for 6 months during mixed training raised muscle creatine by about 5% but did not improve VO2peak, strength, or body composition versus placebo.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 5 g/day
- Population
- Heart failure patients
- Participants
- 46
- Ages
- 55–75
RCTEffects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers2003n=10
In 20 elite wrestlers, 20 g/day creatine for 4 days raised average anaerobic power from 7.23 to 8.12 W/kg and peak power from 8.99 to 10.52 W/kg versus no change on placebo.
- Effect
- Benefit
- Duration
- 4 days
- Dose
- 20 g/day
- Participants
- 10
- Ages
- 22–27
RCTThe effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures2003n=10
In 29 track athletes over 8 weeks, creatine with or without glutamine increased lean body mass and initial power output during cycle ergometry more than placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 0.3 g/day
- Population
- Athletes
- Participants
- 10
RCTCreatine supplementation improves muscular performance in older men2002n=10
A resistance-training study showing that creatine supplementation enhances strength and muscular performance in healthy older men. A 3-week study in active older men (59 – 72 yrs) found that creatine supplementation (0.3 g/kg/day for 7 days) increased measurements of dynamic strength, isometric strength and lower extremity function compared to placebo. Participants performed exercises including a max leg press, max bench press and paused knee extension to assess dynamic and isometric strength. To assess power, 6 x 10s all-out sprints were performed alongside lower body assessments for function including the sit-stand test and a tandem-gait test. Participants taking creatine experienced greater improvements in maximal dynamic strength (7-8% vs. 1.2% placebo), maximal isometric strength (9-15 vs. -6 to 1%), lower-body mean power (11 vs. 0%) and lower-extremity function (6-9 vs. 1-2%). Those taking creatine experienced significant increases in body mass (1.86 vs. -1.01 kg placebo) and fat-free mass (2.22 kg vs. no change in placebo).
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 0.3 g/kg
- Population
- Older adults
- Participants
- 10
Controlled trialCreatine supplementation influences substrate utilization at rest2002
A metabolic study examining how creatine supplementation alters fuel utilization and energy metabolism while at rest. A study involving 10 active men undergoing resistance training found that creatine supplementation (20 g/day for 4 days, then 2 g/day for 17 days) increased 1 rep max in the bench press compared to placebo.
- Effect
- Benefit
- Duration
- 17 days
- Dose
- 20 g/day
- Population
- Heart failure patients
RCTEffects of creatine supplementation on muscle power, endurance, and sprint performance2002n=10
In 19 handball players, 5 days of 20 g/day creatine increased repeated high-power bench-press and squat work, 1RM half-squat, and early sprint speed, but not upper-body 1RM or endurance running.
- Effect
- Benefit
- Dose
- 20 g/day
- Population
- Heart failure patients
- Participants
- 10
Controlled trialThe effects of a 10-week, periodized, off-season resistance-training program and creatine supplementation among collegiate football players2002
In collegiate football players, 10 weeks of periodized resistance training with low- or high-dose creatine produced similar strength, body composition, and anaerobic endurance changes as training alone.
- Effect
- No Benefit
- Duration
- 8 weeks
- Population
- Athletes
RCTComparison of creatine ingestion and resistance training on energy expenditure and limb blood flow2001n=10
A 4-wk study involving 30 healthy male volunteers assigned volunteers to either; (1) creatine alone (20 g/day for 5 days, followed by 10 g/day for 23 days), (2) creatine plus exercise, or (3) placebo plus exercise. The creatine plus exercise group experienced a greater increase in 1-rep max bench press compared to creatine alone (P <0.01). The creatine plus exercise group also had a larger improvement in 1-rep-max leg press compared to both creatine only and placebo + training (P <0.05). Calf and forearm blood flow was unchanged in the creatine only and placebo plus training groups, but increased in the creatine plus exercise group (calf +30%, forearm +38%). Resting metabolic rate increased by 2.5% in the creatine group, and by 5% in the creatine plus exercise group, but was unchanged in the placebo plus exercise group. Total cholesterol decreased significantly in the creatine plus training group (-9.9%; 172 +/- 27 v 155 +/- 26 mg/dL; P <.01) compared with creatine only (174 +/- 46 v 178 +/- 43 mg/dL) and placebo plus exercise (162 +/- 32 v 161 +/- 36 mg/dL).
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 20 g/day
- Population
- Men
- Participants
- 10
- Ages
- 18–30
RCTCreatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program2001n=40
A supplementation trial showing additive effects of creatine and HMB on lean mass and strength gains during structured weight training. A 3-wk study including 40 subjects undergoing resistance training found that a HMB + creatine combination (3.0 g/day HMB + 20.0 g/day creatine for 1 wk followed by 3.0 g/day HMB + 10 g/day creatine for 2 weeks) was more effective than creatine alone for increasing lean body mass. Creatine alone was more effective than HMB for increasing lean body mass.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 3.0 g/day
- Participants
- 40
RCTCreatine supplementation combined with resistance training in older men2001n=16
In 30 older men (~70 years), creatine loading then 0.07 g/kg/day maintenance during 36 resistance sessions increased lean mass by 3.3 kg and leg press 1RM by 50 kg more than placebo.
- Effect
- Benefit
- Dose
- 0.07 g/day
- Population
- Older adults
- Participants
- 16
- Ages
- 18–65
RCTCreatine supplementation during resistance training in college football athletes2001n=9
A training study assessing whether creatine use enhances strength, power, and body composition outcomes during resistance training in collegiate football players. A 9-wk study in 25 college football athletes (NCAA Division I, Redshirt) undergoing resistance training found that creatine (20 g/day for 5 days, then 5 g/day for 58 days) enhanced lean body mass and improved strength compared to placebo (sodium phosphate monohydrate) and control: Bench press 1RM: (Creatine: +5.2%, Placebo: Unchanged, Control: Unchanged). Power clean 1RM: (Creatine: +3.8% that was not significant, Placebo: +1.9%, Control: Unchanged). Squat 1RM: (Creatine: +8.7%, Placebo: +5.1%, Control: Unchanged). Anaerobic Power and work capacity on 30s Wingate cycling test: (Creatine: Power + 19.6% & Work capacity +18.4%, Placebo: Minimal Change, Control: Minimal Change). Total body weight: (Creatine: +3.5%, Placebo: Unchanged, Control: Unchanged). Total body water: (Creatine: +5.3%, Placebo: Unchanged, Control: Unchanged). Lean body mass: (Creatine: +3.8-4.6% (corrected), Placebo: Unchanged, Control: Unchanged). Body fat percentage: (Creatine: -3.2%, Placebo: +7.2%, Control: Unchanged). Creatine supplementation is beneficial for improving anaerobic performance in football athletes.
- Effect
- Benefit
- Duration
- 58 days
- Dose
- 20 g/day
- Population
- Athletes
- Participants
- 9
RCTEffects of creatine monohydrate supplementation during combined strength and high intensity rowing training on performance2001n=55
In 22 rowers trained for 6 weeks, creatine loading and maintenance did not improve 2000 m rowing time, interval power, or strength beyond placebo plus identical training.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 0.3 g/kg
- Participants
- 55
RCTEffects of creatine supplementation on isometric force-time curve characteristics2001n=11
In sedentary young adults, 10 days of 20 g/day creatine did not improve isometric strength or intermittent endurance of knee and elbow muscles versus placebo.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 20 g/day
- Population
- Healthy adults
- Participants
- 11
- Ages
- 18–25
RCTEffects of oral creatine and resistance training on myosin heavy chain expression2001
In 22 untrained men, 12 weeks of heavy resistance training plus 6 g/day creatine increased lean mass, strength, and myosin heavy chain expression more than training with placebo.
- Effect
- Benefit
- Dose
- 6 g/day
- Population
- Men
RCTNeuromuscular properties and fatigue in older men following acute creatine supplementation2001
In 12 older men, 5 days of 20 g/day creatine increased body mass by 1 kg but did not improve isometric strength, fatigue, or recovery of elbow flexors versus placebo.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 5 g/day
- Population
- Older adults
- Ages
- 65–82
RCTAcute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women2000n=15
In 30 adults, 5 days of 20 g/day creatine increased fat-free mass without changing blood pressure, plasma creatinine, CK activity, or ischemic handgrip strength versus placebo.
- Effect
- Benefit
- Dose
- 20 g/day
- Population
- Adults
- Participants
- 15
Controlled trialAcute creatine supplementation in older men2000
In men aged 60–78, 5 days of 20 g/day creatine increased body mass by 0.5 kg and showed a small non-significant trend toward better isokinetic knee performance versus placebo.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 20 g/day
- Population
- Men
- Ages
- 60–78
RCTCreatine monohydrate supplementation enhances high-intensity exercise performance in males and females2000n=12
In 24 adults, 4 days of 20 g/day creatine increased peak and mean anaerobic cycling power by about 4% and dorsiflexion MVC torque by 6.6% in both men and women.
- Effect
- Benefit
- Duration
- 4 days
- Dose
- 20 g/day
- Population
- Adults
- Participants
- 12
RCTCreatine supplementation and sprint performance in soccer players2000
In 17 soccer players, 6 days of creatine loading (5 g four times daily) improved 5 m and 15 m sprint times and helped preserve jump ability after an intermittent endurance test.
- Effect
- Benefit
- Dose
- 20 g/day
- Population
- Athletes
- Ages
- 18–65
Controlled trialEffect of oral creatine supplementation on isokinetic torque production2000n=12
In 23 untrained men, 5 days of creatine at 4×5 g/day did not reduce peak torque decline during five sets of 30 maximal knee extensions at 180°/s versus placebo.
- Effect
- No Benefit
- Dose
- 5 g/day
- Population
- Men
- Participants
- 12
RCTEffects of oral creatine supplementation on muscular strength and body composition2000n=13
A supplementation study evaluating whether creatine enhances muscular strength and produces favorable body composition changes in trained individuals. A study in young men with at least 1 year of weight lifting experience found that creatine monohydrate (4 x 5g/day) taken for six weeks led to greater increases in arm flexor strength, upper arm muscle area, and lean mass than strength training and placebo.
- Effect
- Benefit
- Dose
- 5 g/day
- Population
- Men
- Participants
- 13
Controlled trialNo acute effects of short-term creatine supplementation on muscle properties and sprint performance2000
In 23 rowers, 6 days of 20 g/day creatine increased body mass but did not improve muscle activation, fatigue, recovery, or 30-second sprint cycling performance.
- Effect
- No Benefit
- Duration
- 6 days
- Dose
- 20 g/day
RCTThe effect of continuous low dose creatine supplementation on force, power, and total work2000n=21
A controlled trial assessing whether low-dose continuous creatine supplementation improves force production, power output, and total work during repeated efforts. A study involving 41 male university athletes performing concentric bench press movements until exhaustion found that creatine (7.7 g/d for 21 days) increased total work performed until failure, peak force, peak power and time maintaining elevated mean peak power compared to placebo.
- Effect
- Benefit
- Duration
- 21 days
- Dose
- 7.7 g/day
- Population
- Athletes
- Participants
- 21
The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters2000
A creatine loading study in well-trained powerlifters examined maximal intermittent exercise and sport-specific strength, but no abstract was available to report outcomes.
- Effect
- Benefit
RCTCreatine supplementation differentially affects maximal isometric strength and time to fatigue in large and small muscle groups1999n=10
In 10 men, 5 days of creatine improved maximal isometric strength during knee extension but not handgrip, and extended time to fatigue in both muscle groups versus placebo.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 5 g/day
- Population
- Healthy adults
- Participants
- 10
- Ages
- 18–65
RCTEffects of 30 days of creatine ingestion in older men1999
In men aged 60–82, 30 days of creatine (20 g/day for 10 days, then 4 g/day) may have reduced leg fatigue during isokinetic testing but did not change body composition or elbow strength.
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 20 g/day
- Population
- Healthy adults
- Ages
- 60–82
RCTEffects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players1999n=11
In 42 football players over about 50 weeks, creatine alone or with pyruvate increased lean mass, 1RM strength, and static vertical jump power more than pyruvate or placebo.
- Effect
- Benefit
- Duration
- 50 weeks
- Participants
- 11
RCTEffects of training and creatine supplement on muscle strength and body mass1999n=10
In 25 men, 42 days of training increased isokinetic force by about 6% in both groups; creatine added about 2 kg body mass mainly through increased extracellular water, not dry mass.
- Effect
- No Benefit
- Duration
- 42 days
- Population
- Men
- Participants
- 10
- Avg age
- 22±2.9
RCTPerformance and muscle fiber adaptations to creatine supplementation and heavy resistance training1999n=10
A heavy-resistance training study evaluating whether creatine enhances muscle fiber hypertrophy and performance adaptations. A 12-wk study involving 19 healthy, resistance trained men found that creatine in addition to periodised heavy resistance training led to roughly double the increase in fat-free mass compared to placebo (6.3% vs 3.1%). The increases in bench press (+24% vs. 16%) and squat (+32% vs. 24%) were greater in creatine than placebo. Subjects received a dose of 25 g/day for 1 week followed by 5 g/day for 11 weeks.
- Effect
- Benefit
- Duration
- 11 weeks
- Dose
- 25 g/day
- Population
- Healthy adults
- Participants
- 10
RCTPhosphocreatine resynthesis is not affected by creatine loading1999n=9
In 9 men, 5 days of 25 g/day creatine raised resting muscle phosphocreatine by 11–16% and improved torque in early high-intensity cycling bouts but did not accelerate PCr resynthesis.
- Effect
- Benefit
- Dose
- 25 g/day
- Population
- Men
- Participants
- 9
RCTCreatine supplementation enhances maximum voluntary isometric force and endurance capacity in resistance trained men1998
In resistance-trained men, 10 g/day creatine for about 1 week increased MVC by 10%, body mass by 1.7–1.8 kg, and isometric endurance at multiple intensities versus placebo.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 10 g/day
- Population
- Men
RCTEffects of creatine monohydrate ingestion in sedentary and weight-trained older adults1998
In 32 elderly adults, 8 weeks of creatine with or without strength training did not add benefits beyond training alone for strength, endurance, or body composition.
- Effect
- No Benefit
- Duration
- 52 days
- Dose
- 20 g/day
- Population
- Older adults
- Ages
- 67–80
RCTEffects of creatine supplementation on body composition, strength, and sprint performance1998n=30
In 25 football players, 28 days of creatine (15.75 g/day) during resistance/agility training increased fat-free mass, lifting volume, and early sprint work more than placebo.
- Effect
- Benefit
- Dose
- 15.75 g/day
- Population
- Athletes
- Participants
- 30
RCTCreatine supplementation enhances muscular performance during high-intensity resistance exercise1997n=7
A controlled trial demonstrating that creatine supplementation improves high-intensity resistance exercise performance and strength outputs. A study involving 14 active men found that creatine (25 g/day for 1 week) increased the maximum number of repetitions performed in the bench press (in all 5 sets to failure at 10-rep-maximum) and peak power output during a jump squat test (in all 5 sets of 10 reps using 30% of 1-rep max). Post-exercise lactate was significantly higher in the creatine supplemented group after the bench press but not jump squat. Creatine supplementation improves performance in both maximal and submaximal exercise.
- Effect
- Benefit
- Duration
- 1 week
- Dose
- 25 g/day
- Population
- Healthy adults
- Participants
- 7
RCTLong-term creatine intake is beneficial to muscle performance during resistance training1997n=19
In 19 sedentary women, creatine loading then 5 g/day maintenance during 10 weeks of resistance training increased strength, intermittent arm endurance, and fat-free mass by 20–60% more than training alone.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 20 g/day
- Population
- Healthy adults
- Participants
- 19
L-CitrullineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain whether taking L-citrulline improves muscle strength when combined with resistance training.
- One study in healthy adults who regularly lift weights showed that taking 2 grams of L-citrulline malate daily for 8 weeks did not increase muscle size or strength beyond what was achieved with training alone.
Browse 2 studies
RCTEight weeks of resistance training in conjunction with glutathione and L-Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance-trained males2018
In an 8-week resistance training study, glutathione plus L-citrulline increased lean mass more than placebo, while citrulline malate alone did not.
- Effect
- Benefit
- Duration
- 8 weeks
RCTAcute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis players2016
In female masters tennis players, acute 8 g citrulline malate improved maximal strength and anaerobic power versus placebo.
- Effect
- Benefit
- Dose
- 8 g/day
- Population
- Female athletes
- Avg age
- ~51±9
Vitamin DView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Studies on taking vitamin D supplements to improve muscle strength in middle-aged and older adults show mixed results.
- Most research finds no big changes in muscle strength or size after taking vitamin D compared to not taking it.
- Yet, some people, like women after menopause or those who have enough vitamin D already, may get some mild benefits from vitamin D or special vitamin D forms.
- One recent study showed vitamin D and healthy lifestyle advice helped improve muscle strength in arms and legs.
- Overall, vitamin D might help slow muscle weakening, especially in people with low vitamin D.
Browse 15 studies·5 meta-analyses
Controlled trialEffects of branched-chain amino acid- and vitamin D-containing high-protein food supplementation plus exercise on elderly people with decreased physical functions2025n=46
In a 12-week RCT of elderly adults with locomotive syndrome, BCAA and vitamin D high-protein supplementation with exercise maintained soft lean mass and improved physical function versus exercise alone.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 46
- Ages
- 60+
MetaEffects of active vitamin D analogues on muscle strength and falls in elderly people: an updated meta-analysis2024n=2,431
A meta-analysis of active vitamin D analogue trials (771 participants for falls, 2,431 for strength) found analogues reduced fall risk by 19% and improved quadriceps strength but not global muscle or grip strength.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 2,431
MetaEffect of Calcifediol on Physical Performance and Muscle Strength Parameters: A Systematic Review and Meta-Analysis2022n=5,446
A meta-analysis of 7 RCTs (5,446 participants) found calcifediol significantly improved handgrip strength, gait speed, and leg extension versus baseline, with less evidence for physical performance outcomes.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 5,446
- Avg age
- 67.4±7.1
MetaEfficacy of Vitamin D Supplements in Treatment of Acute Respiratory Infection: A Meta-Analysis for Randomized Controlled Trials2022n=3,648
A meta-analysis of 18 respiratory infection RCTs found vitamin D showed only a 7% treatment effect that was not clinically meaningful; high-quality trials showed no significant benefit.
- Effect
- No Benefit
- Participants
- 3,648
MetaVitamin D Supplementation Improves Handgrip Strength in Postmenopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials2022
A meta-analysis of 13 RCTs in postmenopausal women found vitamin D supplementation increased handgrip strength by 0.88 kg (95% CI 0.18–1.57) but did not improve timed up-and-go mobility.
- Effect
- Benefit
- Population
- Postmenopausal women
RCTEffects of Vitamin D3 Supplementation and Resistance Training on 25-Hydroxyvitamin D Status and Functional Performance of Older Adults: A Randomized Placebo-Controlled Trial2021
In a 16-week RCT of 100 older adults (65–85 years), 800 IU/day or 50,000 IU/month vitamin D3 raised 25(OH)D levels but did not add benefit to resistance training for muscle strength or mobility.
- Effect
- No Benefit
- Duration
- 16 weeks
- Dose
- 800 IU/day
- Population
- Older adults
- Ages
- 65–85
RCTEffect of Vitamin D Supplementation, Omega-3 Fatty Acid Supplementation, or a Strength-Training Exercise Program on Clinical Outcomes in Older Adults: The DO-HEALTH Randomized Clinical Trial2020n=275
The DO-HEALTH RCT in 2157 adults aged 70+ found 3 years of omega-3 (1 g/day), vitamin D, or exercise did not significantly improve blood pressure, cognition, fractures, or infection rates versus placebo.
- Effect
- No Benefit
- Duration
- 3 years
- Dose
- 1 g/day
- Population
- Women
- Participants
- 275
- Avg age
- ~70
RCTFour months vitamin D supplementation to vitamin D insufficient individuals does not improve muscular strength: A randomized controlled trial2019n=417
In a 4-month RCT of 417 adults with low vitamin D, loading dose plus 20,000 IU/week raised 25(OH)D but did not improve hip flexion, biceps, pectoral, or handgrip strength.
- Effect
- No Benefit
- Dose
- 2500 mcg
- Population
- Adults
- Participants
- 417
- Ages
- 40–80
RCTVitamin D Supplements and Prevention of Cancer and Cardiovascular Disease2019n=25,871
In VITAL (25,871 adults, 2000 IU/day, median 5.3 years), vitamin D did not reduce invasive cancer or major cardiovascular events versus placebo.
- Effect
- No Benefit
- Dose
- 2000 IU/day
- Population
- Healthy adults
- Participants
- 25,871
- Ages
- 50+
RCTA systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophy2015n=20
In 20 men with low 25(OH)D given 4000 IU/day for 6 weeks, vitamin D improved peak torque recovery at 48 h and 7 days after damaging eccentric exercise.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 4000 IU/day
- Population
- Men
- Participants
- 20
MetaThe effects of vitamin D on skeletal muscle strength, muscle mass, and muscle power: a systematic review and meta-analysis of randomized controlled trials2014n=5,615
A meta-analysis of 30 RCTs (5,615 participants) found vitamin D produced a small improvement in global muscle strength (SMD 0.17), with greater benefit when baseline 25(OH)D was below 30 nmol/L.
- Effect
- Benefit
- Population
- Adults
- Participants
- 5,615
- Avg age
- ~65
RCTDifferent doses of supplemental vitamin D maintain interleukin-5 without altering skeletal muscle strength: a randomized, double-blind, placebo-controlled study in vitamin D sufficient adults2012n=15
In 30 young vitamin D–sufficient adults given 200 or 4000 IU/day for 28 days, supplementation maintained 25(OH)D and IL-5 but did not change leg muscle strength.
- Effect
- No Benefit
- Duration
- 1 year
- Dose
- 4000 IU/day
- Population
- Young adults
- Participants
- 15
- Ages
- 18–45
RCTA randomized controlled trial of the effects of vitamin D on muscle strength and mobility in older women with vitamin D insufficiency2010
A 1-year RCT of 302 community-dwelling women aged 70–90 with vitamin D insufficiency found 1,000 IU/day vitamin D2 improved hip muscle strength and timed up-and-go in those with the lowest baseline function.
- Effect
- Benefit
- Dose
- 1000 IU/day
- Population
- Women
- Ages
- 70–90
RCTEffects of a long-term vitamin D and calcium supplementation on falls and parameters of muscle function in community-dwelling older individuals2009n=242
In a 20-month RCT of 242 community-dwelling seniors, calcium plus 800 IU/day vitamin D reduced first falls by 27–39% and improved quadriceps strength and mobility versus calcium alone.
- Effect
- Benefit
- Duration
- 12 months
- Dose
- 800 IU/day
- Population
- Older adults
- Participants
- 242
- Avg age
- 77±4
RCTEffects of vitamin D supplementation on strength, physical function, and health perception in older, community-dwelling men2003
A 6-month RCT of 65 healthy community-dwelling men (mean age 76) found 1,000 IU/day cholecalciferol raised 25(OH)D and lowered PTH but did not improve muscle strength, physical performance, or health perception.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 1000 IU/day
- Population
- Older men
- Ages
- 65–87
Panax GinsengView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking Panax ginseng can help muscles work harder with less effort during exercise and recover strength more quickly afterward.
- It does not seem to reduce muscle soreness or damage.
- This may help athletes perform better and recover faster from tough workouts.
- More evidence is required.
Browse 5 studies
RCTPanax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in Athletes2022
In 10 male athletes, 8 days of Panax ginseng increased muscle recruitment and reduced perceived effort during eccentric exercise versus placebo.
- Effect
- Benefit
- Duration
- 8 days
- Population
- Athletes
RCTSix weeks of Jilin ginseng root supplementation attenuates drop jump-related muscle injury markers in healthy female college students2021
In 20 female college students, Jilin ginseng supplementation for 6 weeks improved VO2 max and reduced knee/ankle stiffness after drop-jump exercise versus placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Population
- Women
The effect of ginseng supplementation on anabolic index, muscle strength, body composition, and testosterone and cortisol response to acute resistance exercise in male bodybuilders2021
A clinical study in male bodybuilders found ginseng altered hormonal responses to resistance exercise, with modest and variable effects on strength and body composition.
- Population
- Male weightlifters
The effect of ginseng supplementation on strength development in response to resistance exercise training1998
A resistance training study found ginseng produced minimal strength gains beyond training alone.
Effects of Standardized Ginseng Extract and Exercise Training on Aerobic and Anaerobic Exercise Capacities in Humans1995
A training study of standardized ginseng extract found mixed effects on aerobic and anaerobic capacity, with no consistent ergogenic benefit.
- Effect
- No Benefit
L-CarnitineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A 9-week study in men who trained with weights showed that taking 2 grams of L-carnitine daily improved their strength and anaerobic power.
- Those taking L-carnitine could lift more weight in bench and leg presses and produced less blood lactate after exercise, which means better recovery.
- The supplement also helped reduce exercise-related stress in the body.
- L-carnitine did not change muscle size but helped improve performance and recovery in people doing resistance training.
Browse 3 studies
RCTEffects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males2018n=12
In 23 resistance-trained men, 9 weeks of L-carnitine 2 g/day increased bench press volume and peak power and reduced post-exercise blood lactate and oxidative stress markers versus placebo.
- Effect
- Benefit
- Duration
- 9 weeks
- Dose
- 2 g/day
- Population
- Resistance-trained men
- Participants
- 12
- Ages
- 18–40
RCTl-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and Function2018
In women aged 65–70, 24 weeks of L-carnitine-L-tartrate 1,500 mg/day raised plasma carnitine but did not change skeletal muscle strength, inflammatory markers, or IGF-1 versus placebo.
- Effect
- No Benefit
- Duration
- 24 weeks
- Dose
- 500 mg/day
- Population
- Women
- Ages
- 65–70
RCTLevocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigue2003n=42
In 42 elderly subjects with muscle fatigue, levocarnitine 2 g twice daily for 30 days improved exercise tolerance versus baseline.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 2 g 2×/day
- Population
- Older adults
- Participants
- 42
Gamma-OryzanolView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if gamma-oryzanol helps build muscle or improve strength.
- One study in older trained men found no benefit, while another smaller study in younger men suggested modest strength gains.
- More research is needed before it can be considered reliable for this purpose.
Browse 2 studies
RCTEffects of gamma oryzanol supplementation on anthropometric measurements & muscular strength in healthy males following chronic resistance training2014n=30
In a 9-week double-blind RCT of 30 healthy men doing resistance training, 600 mg/day gamma-oryzanol did not increase muscular strength or anthropometric gains beyond placebo.
- Effect
- Benefit
- Duration
- 9 weeks
- Dose
- 600 mg/day
- Population
- Athletes
- Participants
- 30
- Ages
- 18–32
RCTThe effects of gamma-oryzanol supplementation during resistance exercise training1997
In a 9-week RCT of weight-trained men, 500 mg/day gamma-oryzanol did not enhance strength, vertical jump power, or circulating hormone levels beyond placebo during periodized resistance training.
- Effect
- No Benefit
- Duration
- 9 weeks
- Dose
- 500 mg/day
- Population
- Athletes
NattokinaseView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Soy protein, when combined with strength training, can help support muscle and strength gains; in many studies it performed similarly to whey or animal protein.
- In some populations, such as older women, adding soy protein to the diet may improve strength gains from exercise.
- Results can vary by age and comparison (e.g., milk vs. soy in young men).
- Soy from foods or supplements may be a useful part of a training diet.
Browse 7 studies·1 meta-analysis
RCTNo Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial2020n=42
In 61 untrained adults, 12 weeks of resistance training with soy protein (26 g, 2 g leucine) vs whey (19 g, 2 g leucine) produced comparable gains in lean mass and strength.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 26 g/day soy protein
- Population
- Adults
- Participants
- 42
- Ages
- 18–35
RCTAdding Soy Protein to Milk Enhances the Effect of Resistance Training on Muscle Strength in Postmenopausal Women2018n=16
In 32 postmenopausal women, 16 weeks of resistance training plus 25 g/day soy protein in milk enhanced bench press strength gains more than training plus maltodextrin placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 25 g/day
- Population
- Postmenopausal women
- Participants
- 16
MetaNo Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise2018n=9
A meta-analysis of soy vs animal/whey protein with resistance training found both increased strength; lean mass gains did not significantly differ between protein sources.
- Effect
- No Benefit
- Participants
- 9
RCTResistance training with soy vs whey protein supplements in hyperlipidemic males2009n=10
In 28 overweight hyperlipidemic men, 12 weeks of resistance training with soy or whey protein (1.2 g/kg) similarly improved strength and reduced body fat and waist-to-hip ratio.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 1.2 g/kg
- Population
- Men
- Participants
- 10
- Ages
- 21–50
RCTConsumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters2007n=19
In 56 novice male weightlifters, fat-free milk after training for 12 weeks increased type II fiber area more than soy or carbohydrate, though strength gains did not differ.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Male weightlifters
- Participants
- 19
RCTEffect of whey and soy protein supplementation combined with resistance training in young adults2006n=9
In 27 untrained adults, 6 weeks of resistance training with soy or whey protein (1.2 g/kg) both increased lean mass and strength vs placebo, with no difference between protein sources.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 1.2 g/kg
- Population
- Healthy adults
- Participants
- 9
- Ages
- 18–35
RCTStudies regarding the efficiency of Supro isolated soy protein in Olympic athletes1992n=38
In 38 Romanian Olympic endurance athletes, 1.5 g/kg/day Supro soy protein for 8 weeks increased lean mass, strength, hemoglobin, and calcium and reduced post-training fatigue vs no supplement.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1.5 g/kg
- Population
- Athletes
- Participants
- 38
ResveratrolView supplement →
Do not purchase·★★★★★
How we scored this▸
- Resveratrol has insufficient evidence for Muscle mass & strength.
Browse 2 studies·1 meta-analysis
MetaThe effect of dietary (poly)phenols on exercise-induced physiological adaptations: A systematic review and meta-analysis of human intervention trials2020
A meta-analysis found polyphenol supplementation did not enhance strength or VO2max gains from exercise training, though some recovery markers improved.
- Effect
- No Benefit
- Population
- Adults
RCTResveratrol supplementation does not augment performance adaptations or fibre-type-specific responses to high-intensity interval training in humans2014
In 16 recreationally active men over 4 weeks of HIIT, daily resveratrol 150 mg did not augment training-induced fitness or muscle fiber adaptations versus placebo.
- Effect
- No Benefit
- Duration
- 4 weeks
- Dose
- 150 mg
- Population
- Men
Yerba MateView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is not clear if drinking yerba mate improves muscle strength.
- A small study in men showed that drinking yerba mate before strength training did not increase muscle strength compared to a placebo drink.
Browse 1 study
RCTAcute Supplementation of Yerba Mate Extract Did Not Change Muscle Strength in Physically Active Men Following the Strength Muscle Test: A Pilot Clinical Trial2022n=12
In an RCT of 12 participants, placebo: 59.5 ± 21.5 kg, p = 1.000, Cohen's d = 0.) In conclusion, acute intake of YM did not change muscle strength in physically active men.
- Effect
- No Benefit
- Population
- Men
- Participants
- 12
- Avg age
- 25.5±4.1
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Creatine | ★★★★★88% | 77 | 9 | 68% |
| Vitamin D | ★★★★★56% | 15 | 5 | 13% |
| Nattokinase | ★★★★★40% | 7 | 1 | 6% |
| Panax Ginseng | ★★★★★52% | 5 | 0 | 4% |
| L-Carnitine | ★★★★★48% | 3 | 0 | 3% |
| Gamma-Oryzanol | ★★★★★44% | 2 | 0 | 2% |
| L-Citrulline | ★★★★★56% | 2 | 0 | 2% |
| Resveratrol | ★★★★★36% | 2 | 1 | 2% |
| Yerba Mate | ★★★★★32% | 1 | 0 | <1% |