Sports Nutritionist Cited in 5,000+ Papers Ranks Top 8 Muscle Supplements. One Delivered Gains Identical to Steroids (And It’s Affordable)

A renowned doctor of sports nutrition, cited in over 5,000 research papers, recently ranked the top eight supplements for building muscle.

The goal was simple: separate the supplements that actually deliver muscle gains from those that just drain your wallet.

Some supplements showed results that looked almost identical to taking steroids.

But the most shocking discovery? One supplement outperformed everything else on the list—and it’s been hiding in plain sight for decades.

Creatine: The King of Fast Results

Creatine tops most muscle-building supplement lists for good reason. It works by pulling water into muscle cells, making them appear fuller and more pumped within weeks.

But does this visual change translate to actual muscle growth?

Definitely part of the gain in fat-free mass that we see in creatine studies is due to the fact that it’s coming into the muscle for extra storage and it’s bringing a little bit of water with it. We also see tangible effects on strength and power performance and the longer term data would suggest that this does materialize into actual muscle proteins and muscle tissue.

Research shows creatine provides approximately 3 pounds of lean mass gain in just 8 to 12 weeks compared to placebo. You only need 5 grams daily to saturate muscles, making it incredibly cost-effective at just $7.70 per pound of lean mass gained.

Does Creatine Cause Hair Loss?

Many people avoid creatine due to hair loss concerns stemming from a single 2009 study linking it to elevated DHT, a hormone associated with male pattern baldness.

However, closer examination revealed the group taking creatine already had higher DHT levels before the study began. A 2024 study finally put these fears to rest, finding no changes in DHT or hair follicle health from creatine supplementation.

You’ll probably lose more hair worrying about creatine than from actually taking it.

The Creatine Gummy Problem

Creatine gummies flooded the market recently as convenient alternatives to powder. But independent lab testing revealed a dirty secret: many contain only a fraction of labeled creatine content, sometimes none at all.

The issue isn’t corporate greed—it’s chemistry. When dissolved in water, creatine slowly breaks down into creatinine, a useless molecule for muscle growth. Gummies sit on shelves for months, giving creatine plenty of time to degrade.

Verdict: Creatine monohydrate powder earns S tier. Creatine gummies drop to D tier.

Turkesterone: Plant Steroids With Big Claims

Influencers have hyped turkesterone as a natural anabolic substance promising steroid-like gains without dangerous side effects. It’s an ecdysteroid—a plant steroid that protects plants against insects.

Theory suggested these plant steroids could trigger muscle growth in humans. Reality told a different story.

A 2023 study tested turkesterone products purchased off shelves and found most didn’t contain even 1% of labeled turkesterone. While manufacturers have since improved product quality, there’s still no compelling data showing turkesterone provides meaningful muscle-building benefits.

You could spend thousands without gaining a single additional pound of muscle.

Verdict: D tier. More research needed, but current evidence doesn’t justify the cost.

HMB: The Supplement That Looked Too Good to Be True

Beta-hydroxy beta-methylbutyrate (HMB) burst onto the scene with extraordinary claims. Early studies reported 7 to 8 kilograms of lean mass gained over 12 weeks—results that looked almost identical to steroid use.

In the months and years that followed, these papers started to get a lot of scrutiny from really respected reputable researchers in the area. We have very low faith in the results of these papers for a variety of reasons.

Follow-up studies never replicated those dramatic results. HMB shows no detectable benefit for trained lifters, but may provide a small boost of half to one pound of lean mass in beginners.

At approximately $20 per pound of potential lean mass, it’s relatively affordable for new lifters willing to experiment.

Verdict: C tier. Lack of consistent evidence prevents a higher ranking.

Protein Powder: Essential or Overrated?

Protein powder ranks among the most well-studied, safe supplements available. But many people—including younger versions of fitness enthusiasts—waste money drinking multiple shakes daily hoping to supercharge gains.

Protein really gets its time to shine if your baseline protein intake is low. If you’re eating 0.8 to 1.0 grams of protein per kilogram of body mass and you decide you’re going to use supplementation to bump that up, we can realistically expect some pretty substantial increases in fat-free mass. On the other side, if you are already at 1.8 grams per kilogram and you decide you’re going to start supplementing with protein, we may really not see anything meaningful in terms of additional gains.

The key is baseline intake. Calculate your protein-to-bodyweight ratio by dividing total daily protein grams by your body weight in pounds. If that number falls below 0.55, adding one to two scoops of protein powder daily can help you gain 1 to 2 pounds of lean mass over three months.

Average cost: $77 per pound of lean mass gained.

Whey vs. Plant-Based Protein

For years, whey protein dominated as the superior choice due to higher muscle protein synthesis rates immediately post-consumption. But longer-term studies measuring actual muscle growth reveal plant-based proteins can be just as effective.

Whether you choose vegan or animal sources, you’ll likely end up at the same destination if total protein intake remains adequate.

Verdict: Both whey and plant-based protein earn A tier.

Mass Gainer: Convenient Calories at a Premium

Mass gainers combine protein powder with massive amounts of carbohydrates—often sugar or maltodextrin—delivering up to 1,000 calories per serving.

For hard gainers who struggle to eat enough, mass gainers provide an easy 500-calorie boost that could translate to an extra pound weekly. But you’re paying a premium for what essentially amounts to a protein shake mixed with sugar.

Why not just drink a normal protein shake and eat a candy bar?

Depending on usage frequency, cost per pound of lean mass ranges from $50 to over $300.

At the end of the day, will it work? Yes. Is it the best way to do it? Probably not.

Verdict: B tier. Effective but not optimal for most people.

Fish Oil: Heart Health Meets Muscle Growth?

Rich in omega-3 fatty acids, fish oil has long been associated with cardiovascular and cognitive benefits. Recent research suggests it may also support muscle growth, particularly in specific populations.

Studies show very high doses may help with recovery from intense training and potentially increase hypertrophy. Effects appear stronger in older adults—untrained individuals taking 2 grams daily of omega-3s for 12 to 24 weeks gained up to 1 to 2 pounds of lean mass in some studies.

Younger adults showed much smaller effects. Cost per pound of lean mass: approximately $105.

While excellent for overall health, muscle-building benefits remain limited for most people.

Verdict: C tier for muscle growth specifically.

Testosterone Boosters: Overpromised, Underdelivered

Testosterone plays a crucial role in muscle development, leading many to assume testosterone boosters would accelerate gains. Research tells a different story.

There have been studies that have kind of done all the math of what kind of testosterone increase you would need in order to really move the needle in terms of total muscle mass and this kind of normal physiological range really don’t do a whole lot unless you’re going from like 300 to 1,000.

Most testosterone boosters provide at best a 15% increase—beneficial for mood and libido if you’re on the low end, but nowhere near enough to meaningfully impact muscle growth.

Verdict: F tier for muscle building.

The Exception: Micronutrient Support

Some testosterone support products contain key micronutrients like boron, magnesium, and zinc. If you’re deficient in these nutrients, supplementation can boost testosterone, improve well-being, and enhance muscle growth.

These supplements only help if dietary intake is insufficient. Blood tests or food logging apps can reveal deficiencies.

Verdict for micronutrient-based testosterone support: B tier (if deficient).

The Number One Supplement: The Placebo Effect

The most powerful supplement for muscle growth has been known for decades, yet rarely discussed. A 1972 study recruited well-trained college athletes and tracked their progress over 8 weeks on a standard training program.

• Bench press improved by 4.5 kg
• Squat improved by 2.7 kg

Solid results. But then researchers introduced the “secret sauce” for the next 4 weeks.

• Bench press increased by 13.3 kg
• Squat increased by 18.9 kg

That’s three to seven times greater gains in half the time. The secret? Every athlete believed they were taking an approved steroid. They were actually taking a placebo.

The Dennis Experiment

To test this effect, one fitness researcher gave his friend Dennis a sample of “Muscle Max 100″—supposedly a supplement that increases oxygen delivery to muscles, helping users hit personal records on every exercise.

Tastes good. This is like apple or something, right? Sour apple.

Dennis’s previous records: 2 pull-ups, specific weights on dumbbell press and squats.

After taking “Muscle Max 100,” Dennis shattered his pull-up record and attempted squats with 10 pounds more than his usual weight.

I don’t feel the fatigue and I don’t feel the burn as much. Especially when I finish a set. It’s like I didn’t do anything.

Dennis hit three major PRs. The supplement was fake—just flavored water.

What was really causing the effects was they expected effects. They believed in themselves. They got in the gym every day. They trained their ass off. And they really believed I’m going to be stronger today than I was yesterday.

Verdict: Placebo effect earns S+ tier.

The Real Secret to Muscle Growth

Even the best supplements account for only a small fraction of muscle growth. You’ll gain five to ten times more by optimizing training, nutrition, and recovery.

Belief matters. Consistency matters more. Walking into the gym confident you’ll be stronger than yesterday—that mindset combined with proper programming produces the real magic.

Final supplement rankings:

• S+ Tier: Placebo effect (belief and consistency)
• S Tier: Creatine monohydrate
• A Tier: Protein powder (whey and plant-based)
• B Tier: Mass gainer, testosterone support (if micronutrient deficient)
• C Tier: HMB, fish oil
• D Tier: Creatine gummies, turkesterone
• F Tier: Testosterone boosters

The truth lives in your mind, your dedication, and your willingness to push harder than yesterday. Supplements can help—but they’ll never replace the fundamentals.