Muscles
Nutrients connected to Muscles
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
- CalciumEstablished role
Calcium helps muscles contract.
- MagnesiumEstablished role
Magnesium is needed for normal muscle function. Low levels cause cramps, spasms and weakness; a Cochrane review found supplements unlikely to prevent cramps in older adults.
- PotassiumEstablished role
Potassium supports muscle contraction; low levels are linked to cramps and weakness.
- CreatineEstablished role
Most of the body's creatine sits in muscle. Supplements raise muscle creatine by about 20-40%.
- Man on horsebackDocumented risk
Case reports link repeated meals to rhabdomyolysis, a breakdown of muscle fibre with very high CK; mouse studies show disorganised muscle fibres. The toxin is unknown.
- Poison hemlockDocumented risk
Paralysis of muscles, including breathing muscles.
- Creatine HCl (Hydrochloride)Preliminary or mixed
Creatine is stored in muscle; whether HCl raises muscle stores more than monohydrate has not been shown in people.
- Creatine in Food (Meat and Fish)Established role
Muscle holds most of the body's creatine, and meat and fish carry it. Vegetarians and vegans tend to have somewhat lower stores.
- Whey Protein PowderClinically supported
With resistance training, whey-containing supplements gave small extra gains in fat-free mass and strength in trials; effects are small and trials are short.
- Vitamin DEstablished role
Vitamin D helps regulate calcium and phosphate that muscles need; severe deficiency can bring muscle weakness.
- IronEstablished role
Iron is part of myoglobin, the protein that supplies oxygen to muscles.
- PhosphorusEstablished role
Phosphorus supports muscle contraction. Severely low blood phosphate causes weakness, but it is rare in healthy people.
- BCAAs (leucine, isoleucine, valine)Preliminary or mixed
Some pooled studies found less soreness after hard exercise and small gains in older adults; results vary and benefits for athletes were minimal.
- Beta-alanineEstablished role
Muscle makes carnosine from beta-alanine and histidine; beta-alanine is the limiting building block.
- Magnesium Creatine ChelatePreliminary or mixed
Trials looked at muscle work, torque and cell water in small groups.
- Pre-Workout SupplementsPreliminary or mixed
Caffeine, creatine and beta-alanine are studied for muscle performance.
- Plant Protein PowdersPreliminary or mixed
Muscle thickness and strength were the main outcomes; training itself drove much of the gain.
- Vitamin EDeficiency link
Severe, prolonged deficiency leads to profound muscle weakness. It is rare and linked to malabsorption or inherited disorders.
- Vitamin B1 (thiamin)Established role
Thiamin plays a role in muscle contraction.
- TaurineLab or animal research only
Taurine is one of the most abundant amino acids in muscle tissue. No source read shows that supplements change muscle health in people.
- Coenzyme Q10Deficiency link
Muscle weakness occurs in primary CoQ10 deficiency (rare). Evidence for statin muscle pain does not support a benefit.
- AstaxanthinPreliminary or mixed
Astaxanthin lowered creatine kinase, a marker of muscle damage after exercise, in a 24-trial review; performance did not improve.
- Polyphenols: quercetin and resveratrolPreliminary or mixed
Quercetin was linked to less soreness after hard exercise in small studies.
Muscle damage was reported after three weeks of choline restriction in a controlled study.
- CistanchePreliminary or mixed
Trials measured muscle strength and recovery markers; in the mobility trial muscle mass did not change. Evidence is a single small trial of one species; traditional use is not proof of benefit.
- Lemon verbenaPreliminary or mixed
One sponsored trial found less loss of muscle strength after exhausting exercise.
- Rhaponticum (maral root)Preliminary or mixed
A small trial of ecdysterone supplements in strength training men reported more muscle gain, but a later trial of a commercial product found no extra benefit. Neither tested whole maral root extract.
- Cinchona barkPreliminary or mixed
Cramp reduction was small in a Cochrane review; MedlinePlus advises against quinine for cramps.
- Tart CherriesPreliminary or mixed
Muscle soreness after strenuous exercise was slightly lower in a meta-analysis of tart cherry supplementation.
- Ancho chileClinically supported
Capsicum plasters and gels are accepted in the EU for muscle pain. This is a skin product, not food.
- Mycoprotein (Quorn)Preliminary or mixed
One meal raised muscle protein synthesis about as much as other protein foods in trained young adults.
- Skyr & QuarkPreliminary or mixed
The same study: more muscle protein synthesis after quark, more so in the exercised leg.
- Energy DrinksPreliminary or mixed
Acute strength and endurance gains in tests.
- Korean Red GinsengPreliminary or mixed
Exercise trials mostly show no gain.
- FucoidanPreliminary or mixed
One trial of oligo-fucoidan in older adults.
- Buffered Creatine (Kre-Alkalyn)Preliminary or mixed
Muscle creatine rose over time in all groups in the one head-to-head trial; the low buffered amount tended to raise it less than monohydrate (p = 0.053).
- Creatine Ethyl Ester (CEE)Preliminary or mixed
CEE raised muscle creatine above placebo in one 7-week trial, with no difference from monohydrate.
- Creatine NitratePreliminary or mixed
Muscle creatine rose in some creatine nitrate trials and not others.
- Creatine GummiesPreliminary or mixed
The gummy trial reported performance gains in athletes; it cannot show effects on muscle for everyone.
- Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed
Larger fat-free mass gains than placebo with resistance training in some small trials; training drives the effect.
Explore all vitamins → · Minerals → · Amino acids → · Omega fatty acids → · Antioxidants → · Gut supplements → · Nootropics → · Herbs →