Can Supplements Help With Muscle Growth?

There’s not enough evidence that they offer benefits.

• BCAA. This stands for branched-chain amino acids, which your body needs to build muscle. But if you’re eating enough protein from dairy, eggs, and meat, you don’t need extra BCAAs, says Barnhart. If you’re vegan, these may be worth considering.

• CoQ10. Your body makes this antioxidant, which is used to produce energy. At the moment, there’s simply not sufficient evidence to back up any claims that, in its supplement form, CoQ10 can really help build strength or make workouts better.

• Preworkout Pills. Many of these contain niacin, a B vitamin that hasn’t been shown to improve strength. They may also have caffeine, but high doses of caffeine can trigger insomnia and anxiety. A simpler option to boost power: Have a cup of coffee about a half-hour to an hour before exercise.

Editor’s Note: This article originally appeared in the March 2026 issue of Consumer Reports On Health