Some of them are promising. This is what you need to know.
By Sharon Liao
If you’ve seen ads for strength-building supplements, they may seem like a very tempting shortcut. And there is some evidence that at least some of them “may help you build muscle and prevent the natural muscle loss that occurs with age,” says Emily Barnhart, a registered sports dietitian, RD, at Memorial Hermann Rockets Sports Medication Institute in Houston. You simply have to carefully evaluate the mavens and cons
Vitamin D
Beyond promoting bone and immune health, vitamin D is also necessary for muscle function and repair. Research shows that a vitamin D deficiency can lead to decreased muscle strength, especially in older adults. Adults need 600 international units of vitamin D per day; People over 70 years of age should take at least 800 IU. You can get this amount through foods like salmon (570 IU per 3 ounces), fortified milk (120 IU per cup), and fortified cereals (80 IU per serving).
If you are deficient in vitamin D (check with your doctor to see if a blood test is necessary), a supplement may help. According to a 2024 study, people ages 40 to 69 with low levels of vitamin D who took a supplement for nine months showed increased grip and leg strength. However, choose your supplement with caution; Extremely high doses can lead to serious side effects.
Creatine
Creatine is a compound that provides energy to muscles. You need about 2 to 3 grams a day, says Richard B. Kreider, PhD, director of the Sports and Exercise Nutrition Laboratory at Texas A&M University in College Space. The body makes about half that amount, and the rest can be obtained from meat, poultry, and fish. “Creatine alone won’t make you stronger,” Barnhart points out. However, consuming enough can help you push harder during workouts. In older people, creatine can also help slow muscle loss. According to Kreider, daily intake of 5 to 10 grams is currently safe.
protein powder
Without enough protein, you may lose muscle mass and strength. The recommended daily protein intake for the average healthy adult is 0.36 grams per pound of body weight, or 54 grams per day for a 150-pound person. However, people 65 and older may have difficulty using protein as efficiently and may need more: between 0.5 and 0.55 grams of protein per pound of body weight per day, which is about 68 to 83 grams for a 150-pound person.
Try to get all or most of the protein you consume from foods such as meats, dairy products, eggs, beans, and nuts. According to recent testing by CR, supplements often contain high levels of heavy metals. However, if your diet is insufficient, consider opting for a protein powder that is low in contaminants and limit your weekly consumption.
Avoid these supplements
There is not enough evidence that they offer benefits.
• BCAA. These acronyms correspond to branched chain amino acids, which your body needs to build muscle. However, if you consume enough protein from dairy, eggs, and meat, you don’t need additional BCAAs, Barnhart says. If you’re vegan, these might be an option to consider.
• CoQ10. Your body builds this antioxidant, which is used to generate energy. Currently, there is simply not enough evidence to support the claim that, in its supplement form, CoQ10 can actually help increase strength or improve workout performance.
• Pre-workout pills. Many of these contain niacin, a B vitamin that has not been shown to improve strength. They may also contain caffeine; However, high doses of caffeine can cause insomnia and anxiety. An easier option to boost energy is to have a cup of coffee half an hour to an hour before exercising.
Editor’s note: This article originally appeared published in the March 2026 issue of Consumer Stories On Properly Being.
Consumer Stories is an impartial, nonprofit organization that works aspect by aspect with consumers to keep a fairer, safer, and healthier world. CR doesn’t endorse merchandise or products and companies, and doesn’t settle for advertising and marketing. Copyright © 2026, Consumer Stories, Inc.
