Beyond protein: 7 Surprising nutrients that can supercharge muscle growth
When it comes to building muscle for health reasons, protein typically steals the spotlight. However, emerging research reveals that several other nutrients may give your gains a significant boost.
Beta-hydroxy-beta-methylbutyrate (HMB)
HMB is a compound your body naturally produces from the amino acid leucine, and it plays a dual role in muscle health. Not only does it help build muscle tissue, but it also minimizes muscle breakdown – a process known as catabolism. Think of it as an anticatabolic shield for your muscle.
Research shows that HMB promotes faster recovery after physical effort. This nutrient appears particularly effective for older adults, non-athletes and people who burn more calories than they consume.
Citrulline
Found naturally in watermelon juice, citrulline is an amino acid that may promote muscle growth through a unique mechanism. It boosts nitric oxide levels in the body, which in turn improves blood flow, oxygen delivery and energy production during physical effort.
A review of six clinical trials found that citrulline supplementation increases muscle size in adults aged 50 and older. For best results, take 3 to 6 g of pure L-citrulline daily, or 8 g of citrulline malate before a dynamic activity.
Collagen
As the most abundant protein in your body, collagen provides the amino acids proline and glycine, both essential for muscle growth and recovery. While it’s famous for skin and joint health, its muscle-building potential is gaining attention.
A review of 19 clinical trials concluded that collagen combined with physical activity may increase muscle mass in healthy adults, though researchers note more studies are needed.
An older study also found that collagen boosts muscle growth and strength in older men with sarcopenia (age-related muscle loss). The recommended dose is 15 g daily for at least eight weeks.
Creatine monohydrate
Creatine is widely considered the most effective supplement for boosting physical effort capacity and building lean muscle, according to the International Society of Sports Nutrition.
Supplementing with creatine increases your muscles’ creatine stores, allowing your body to produce more adenosine triphosphate (ATP), the primary energy source for cells.
For dosing, experts recommend a loading phase of 20 g daily for five to seven days, followed by a maintenance dose of 3 to 5 g daily.
Leucine
Leucine is a branched-chain amino acid that directly stimulates muscle protein synthesis, the process your body uses to build new muscle tissue. While younger people may not see dramatic results, leucine supplementation shows particular promise for older adults experiencing sarcopenia – the gradual loss of muscle strength and function.
The recommended dose is 2.5 to 3 g per meal.
Multivitamin
If you eat a balanced diet, taking extra vitamins is unlikely to boost muscle growth.
However, if you’re deficient in key nutrients needed for muscle function, such as vitamins C, D and E, plus magnesium and zinc, a natural multivitamin supplement can help protect against muscle damage and loss. Think of it as insurance for your muscles when your diet falls short.
Omega-3 fatty acids
Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), may help build muscle mass or prevent muscle loss associated with conditions like cancer. These fatty acids work by increasing muscle protein synthesis, reducing muscle breakdown and inflammation, and helping cells produce energy.
However, the evidence on omega-3s for muscle growth is mixed. A recent large review concluded that omega-3s alone do not significantly boost muscle mass in healthy adults or those with underlying conditions.
For those who want to try, the recommended dose is 2 g daily for six months or more.
A note on safety
For optimal results and safety, discuss any supplement with your natural healthcare provider before adding it to your daily routine.
yogaesoteric
July 9, 2026