Veggie Blog

Supplements for building muscle

If you looked through your local health food store for supplements that build muscle, you would probably be amazed at how many products there are to choose from. With so many supplements available, it can be a little tricky to decide which ones will help you with your goals. There are a lot of supplements out there, although some may not be ideal for your goals.

The first thing to keep in mind is that you do not always need supplements to build muscle. Training and a good diet do most of the work, but supplements can help you speed up the process. They can support muscle growth and the recovery of your muscles, provided you work out. Among the many products available, the most popular are protein, creatine and multivitamins.

Protein

Protein is a popular supplement among bodybuilders and people who exercise. It contains amino acids, which help you build muscle. Most people who train regularly need about 1.4 to 2 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 gram per pound), counting food and supplements together. Much more than that is not needed. You can get protein in pill form, as a powder or in bars. Whey protein is popular because it is absorbed quickly and contains all the essential amino acids. Soy, pea and egg protein are alternatives, and plant proteins are the choice if you avoid dairy.

Creatine

Creatine is one of the most studied supplements. It can help you perform better in high-intensity training and recover faster, and it allows you to do more repetitions with more weight. A typical dose is 3 to 5 grams of creatine monohydrate a day. Some people start with a week of higher doses (a loading period), but this is optional, and you do not need to cycle it on and off. To get the most from creatine, follow the instructions the manufacturer has provided on the label, drink enough water, and talk to your doctor first if you have kidney problems.

Multivitamins

Multivitamins are one of the most common vitamin supplements, useful for people who are not getting enough minerals and vitamins in their normal diet. Even with the best of intentions, a busy or hectic schedule can make it very hard to eat a healthy meal. A multivitamin can help to fill the gaps in your vitamins and minerals. Protein bars and shakes are handy when you cannot eat a proper meal, but they should not replace real food.

Building muscle is something many of us want to do. It requires a combination of exercise and dedication on your part, and supplements can be a useful addition. How fast you notice muscle growth depends mainly on your training, your food and your sleep.

There are a number of brands and manufacturers to choose from, including Weider and MuscleTech. You can buy these supplements locally or online, which gives you plenty of choice and good deals. Supplements are not tightly regulated, so look for products that have been tested by an independent organization. If you exercise and are looking to add more muscle mass, supplements can help, but check with your doctor if you have a health condition or take medication.

The old version of this post said that fatigue is the biggest complaint doctors hear, that folic acid has been “proven” to raise energy, and that NADH, MSM and ginkgo biloba are vitamins that are great for energy. Several of those claims are not correct, so I have rewritten the post around what the research says.

Do vitamins give you energy?

Not directly. Vitamins do not provide energy the way food calories do. What they do is help your body work, so a shortage of some vitamins can make you feel tired. The NIH’s Office of Dietary Supplements says, for example, that vitamin B12 helps prevent megaloblastic anemia, a blood condition that makes people tired and weak, and that manufacturers often promote B12 for energy and endurance, but it does not provide these benefits in people who get enough B12 from their diet. The old post’s claim that folic acid has been “proven” to raise energy is also too strong. Folate deficiency can cause fatigue, but the ODS says it is rare in the United States.

Which shortages can make you tired?

Three are worth knowing about. Iron deficiency anemia can cause weakness, tiredness, lack of energy and trouble concentrating, and the ODS says it is not uncommon among young children, women under 50 and pregnant women. Vitamin B12 deficiency affects between 3 and 43 percent of older adults, and some people, such as those with pernicious anemia, cannot absorb it well. Folate deficiency is rare in the U.S. but can cause fatigue. A doctor can test for these. Do not start high-dose iron on your own, because the ODS warns that accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Our posts on vitamin deficiency and why to test before you supplement and getting the right amount of vitamins explain more.

What about NADH, MSM and ginkgo?

The old post said NADH is very good for energy and is often used in chronic fatigue. Small studies in people with chronic fatigue syndrome have suggested benefits, but they were short, small and often used outdated diagnostic criteria, and systematic reviews have concluded that the evidence is insufficient to recommend supplements for this condition. I did not find solid evidence for MSM improving energy either, so I would not rely on it. Ginkgo is not a vitamin. According to the National Center for Complementary and Integrative Health, there is no conclusive evidence that ginkgo is helpful for any health condition, and it may increase the risk of bleeding in people taking anticoagulants such as warfarin. The old post warned about aspirin, which is wise: ask your doctor or pharmacist before combining ginkgo with any blood-thinning medicine.

What else causes tiredness?

Plenty. MedlinePlus says fatigue is a symptom, not a disease, and lists causes such as anemia, diabetes, thyroid disease, sleep apnea and other sleep disorders, depression and anxiety, certain medicines, too little sleep, too much alcohol or caffeine, and too little (or too much) exercise. If you have been tired for weeks, MedlinePlus advises contacting a health care provider. Meanwhile, get regular physical activity, improve your sleep habits, eat a healthy diet, manage stress and consider keeping a fatigue diary. See MedlinePlus on fatigue.

Should you take a vitamin for energy?

If you eat a varied diet and have no symptoms, a vitamin is unlikely to make a noticeable difference. If you suspect a deficiency, get a blood test first. The old post is right that you should ask your doctor before taking any supplement, especially if you have a medical condition or take medicine. For choosing products, see choosing vitamin supplements and vitamins and your health.

Getting the right amount of vitamins

If you eat healthy and balanced meals every day, you will get most of the vitamins and minerals your body needs to function. Even though we all have different dietary needs, we all need vitamins in order to live healthy lives and prevent disease. Vitamins were discovered in the early twentieth century, and since then we have learned a lot about how they keep us healthy.

There are many vitamins, and you need a certain amount of each one to keep your body healthy. They are classed by letter, including A, B, C, D, E and K. Each one serves a unique purpose for your body and your health; vitamin C, for example, is needed to make collagen and helps the body absorb iron.

The B vitamin family

When it comes to variety, the B vitamins are the most diverse. They were first thought to be a single vitamin, but scientists later found that ‘vitamin B’ is really a group of different compounds. Today the B vitamin family has eight members: B1, B2, B3 (niacin), B5, B6, B7, B9 (folate) and B12.

As with other vitamins, a lack of B vitamins can lead to different conditions, such as weight loss, weakness, tiredness, diarrhoea, anaemia and, with a long-term lack of B12, nerve damage and memory problems. If you think you may be low in a B vitamin, see your doctor, who can check with a blood test.

Together, the B vitamins help your body turn food into energy and keep your skin, nerves and blood cells healthy. Getting enough of them supports good health, but taking extra beyond what you need will not speed up your metabolism or lift your mood. All of these vitamins should be part of a balanced daily diet.

Even on a good diet, some people do not get enough of certain B vitamins. Vegans and many older people need a source of B12, such as fortified foods or a supplement, and women who may become pregnant are advised to take folic acid. If this applies to you, ask your doctor or pharmacist about vitamin supplements. For most people who eat a varied diet, supplements are not necessary, and very high doses of some B vitamins (such as B6) can cause harm.

Ginger is a familiar kitchen spice, and it is also one of the most popular herbal remedies in the world. The old version of this post called ginger a “vitamin,” said it can heal athlete’s foot and eliminate menstrual cramps completely, and claimed that it is one of the best vitamins around. Ginger is not a vitamin, and those claims are not supported. Here is what is known, and how to buy and store the fresh root.

What is ginger?

The National Center for Complementary and Integrative Health (NCCIH) says ginger is native to the warm parts of Asia and is now grown in parts of South America, Africa and the Middle East. What we call the root is its rhizome, an underground stem, which is used in food and for health purposes. The old post said that it is a stem and not a root, and that is right. Ginger has been used in folk medicine since ancient times, traditionally for conditions such as asthma, flu, indigestion and stomach discomfort.

Does ginger help with nausea?

This is the use with the best support. NCCIH says research shows that ginger may be helpful for nausea and vomiting associated with pregnancy, but most studies of ginger for motion sickness have not shown it to be helpful. It is uncertain whether ginger helps with nausea after chemotherapy or surgery. Most studies tested dietary supplements and not foods such as ginger ale or ginger tea. The old post praised flat ginger ale and crackers for an upset stomach, but I found no solid evidence for that. Read the NCCIH page on ginger.

What about pain and cramps?

NCCIH says research suggests that ginger supplements might help reduce the severity of menstrual cramps, and might help symptoms of knee osteoarthritis, although much of that research has been of poor quality. Ginger applied to the skin has not been shown to help knee osteoarthritis. That is far from the old claims that it relieves rheumatoid arthritis, eliminates cramps completely, or prevents ailments from colds to athlete’s foot. I found no reliable evidence for those.

Is ginger safe?

NCCIH says ginger has been used safely in many research studies, but it can cause side effects such as abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation when taken by mouth. If you take any medicine, talk with your health care provider before using ginger or any herbal product, because some herbs and medicines interact in harmful ways. Ginger supplements during pregnancy may be safe, but you should consult your provider first, and little is known about safety while breastfeeding. Like other supplements, ginger products are not approved by the FDA before they are sold. For general rules, see our guide to choosing and using supplements wisely. Our post on vitamin supplements for vegetarians explains how to think about herbal and vitamin products.

How do you buy and store fresh ginger?

According to Iowa State University Extension, whether young or mature, the rhizome should be firm and have light brown skin. Ginger harvested in the fall is called mature ginger, and it has a tougher skin and is more pungent and fibrous. Fresh, unpeeled ginger keeps on the counter for one to two weeks, but it is better kept in an airtight bag in the refrigerator’s crisper drawer, where it stays fresh for four to six weeks. Throw it away if you see mold, softness or an off smell. You can freeze it for longer storage. The old post’s tip about weight, that it should feel heavy for its size, is common advice but I could not confirm it.

How can you cook with it?

Ginger is used in sweet and savory dishes. Grate it into stir-fries, soups and curries, steep slices in hot water for a tea, or bake it into cookies and breads. Our recipe collection of high-protein vegetarian meals includes a red lentil curry and a tempeh stir-fry that use fresh ginger. Treat ginger as a flavor and food first. If you want to take it as a supplement for a health reason, talk to your doctor. Learn more about storage in the Iowa State University Extension guide.

Niacin, also called vitamin B3, is one of the eight B vitamins. Most people never think about it, because it is found in so many everyday foods and added to bread and breakfast cereal. It is worth understanding, though, because high-dose niacin supplements are sold with big promises and can cause side effects.

What does niacin do?

Niacin is water-soluble, which means the body does not store much of it. It is converted into a substance called NAD, which more than 400 enzymes in the body use to turn carbohydrates, fats and protein into energy. It also helps keep the digestive tract, skin and nervous system working. The Office of Dietary Supplements of the National Institutes of Health describes this in its niacin fact sheet.

How much do you need?

The recommended daily amount is 16 mg for adult men and 14 mg for adult women, and 18 mg and 17 mg during pregnancy and breastfeeding. Most people in the United States get more than that from food alone: the average intake in adult men is about 31 mg a day and in women about 21 mg. Severe deficiency causes a disease called pellagra, with a rash on skin exposed to sun, digestive problems and, if untreated, confusion. It is uncommon in industrialized countries and mostly limited to people who live in poverty and eat very limited diets.

Which foods contain it?

Animal foods such as poultry, beef and fish provide about 5 to 10 mg per serving, and plant foods such as nuts, legumes and grains about 2 to 5 mg, so vegetarians have plenty of sources too. A cup of cooked brown rice has 5.2 mg, an ounce of dry-roasted peanuts 4.2 mg, a serving of breakfast cereal fortified with 25 percent of the daily value 4.0 mg, a baked potato or a cup of enriched white rice 2.3 mg each, and a slice of whole wheat bread 1.4 mg. Sunflower seeds, lentils and edamame add smaller amounts. In addition, the body makes some niacin from tryptophan, an amino acid found in protein foods. A varied diet with whole grains, legumes and nuts easily covers your needs. See our post on getting the right amount of vitamins for more.

Does niacin lower cholesterol?

Very high doses of one form, nicotinic acid, do change blood fats: more than 100 times the RDA, taken for months or years, can raise HDL by 10 to 30 percent and lower LDL by 10 to 25 percent. But the NIH notes that experts do not agree on its value for heart disease, given the side effects. The largest trial to date found that adding it to statin treatment did not significantly reduce major vascular events. This is different from the niacin in food or in a multivitamin, which does not act on cholesterol in this way. If you are interested in lowering cholesterol, begin with the steps in our guide to when lifestyle is enough and when medicine helps.

What are the risks of too much?

No adverse effects have been reported from the niacin naturally present in food. Supplements are a different matter. The upper limit for adults is 35 mg a day from supplements and fortified foods. Thirty to 50 mg or more of nicotinic acid typically causes flushing: the face, arms and chest turn red, with burning, tingling or itching. At doses of 1,000 to 3,000 mg a day, effects can include low blood pressure, nausea, heartburn, impaired glucose tolerance and blurred vision, and over months or years, liver damage. Nicotinamide, another form, does not cause flushing. Products labeled “flush free” contain inositol hexanicotinate, which on average is absorbed about 30 percent less well.

So should you take it?

Most people do not need a niacin supplement. The NIH says that most people in the United States consume more than the RDA, and the average adult intake from food is 31.4 mg a day in men and 21.3 mg in women. If you think you are not getting enough, or you want to take a high dose for any reason, speak to your doctor first. They can check for interactions with other medicines. Our posts on vitamins and your health and vitamin C explain how to decide about other vitamins.