“The right supplement can significantly enhance training gains, provided your foundational nutrition and programming are dialled in,” says Marvin Jacobs, a biokineticist at the Sports Science Institute of South Africa. “If you are lacking a few important nutrients in your diet, like magnesium or protein, supplements fill that gap.”
Key supplements have been shown to deliver benefits for muscle growth, endurance and recovery. However, they are not strictly regulated the way medications are, so when buying, look for internationally recognised third-party testing certifications on labels such as Informed Sport, Informed Choice or NSF Certified for Sport, to ensure product purity and avoid banned substances.
“It’s best to consult a registered dietitian or certified sports nutritionist to tailor a plan for your specific health and fitness profile and training regimen,” says Jacobs.
Here are five of the most scientifically backed supplements to consider.
Creatine monohydrate
What it does: creatine is a natural organic compound that supplies energy to your muscles and brain cells. It converts to phosphocreatine (PCr) in the muscles, which helps regenerate adenosine triphosphate (ATP), the primary energy source for cells, during high-intensity exercise.
The benefits: decades of sports science research have shown creatine monohydrate increases power output and lean muscle mass and aids cell recovery, Jacobs says. A 2025 meta-analysis and systematic review in the journal PeerJ concluded that “creatine supplementation significantly improves muscle strength”.
Whey protein
What it does: whey provides your body with a fast-digesting source of quality, complete protein rich in the essential amino acid leucine, that is critical for triggering muscle protein synthesis and recovery.
The benefits: whey stimulates muscle protein synthesis, and consuming enough protein alongside resistance training maximises muscle hypertrophy (an increase in the size of existing cells, rather than an increase in the number of cells) and strength, says Jacobs. A 2026 review of studies in the journal Translational Sports Medicine concluded that whey protein and collagen are the only protein supplements effective in enhancing strength training effects.
Beta-alanine
What it does: beta-alanine is an amino acid produced naturally in the body, that combines with the amino acid histidine to form carnosine – this is a chemical your muscles use to help them function during intense workouts, acting as a buffer against acid accumulation, the primary cause of temporary muscle fatigue.
The benefits: “Beta-alanine won’t eliminate fatigue, but it’s known to slow down neuromuscular fatigue, especially in high intensity type exercise,” says Jacobs.
Omega-3 fatty acids
What they do: omega-3 fatty acids, particularly eicosapentaenoic acid (EPA), can boost the body’s muscle-building response when combined with enough protein and carbohydrates. They also improve cell membrane fluidity, allowing proteins and lipids to move freely and helping muscles adapt to strength training, and they regulate the body’s inflammatory response, says Jacobs.
The benefits: omega-3s have been found to help minimise muscle soreness and ease joint stiffness after hard workouts, and speed up muscle repair, he says. They also help improve blood vessel elasticity and heart efficiency, boosting endurance capacity.