Many supplements promise significant muscle growth, but scientific evidence often doesn’t support these claims. This article examines five popular supplements that lack robust scientific backing for muscle growth or fat loss.
The first category is testosterone boosters. A 2020 study analyzed the five top-selling testosterone boosters on Amazon, evaluating the ingredients for effectiveness. Three of the five products didn’t disclose the precise amount of each ingredient, raising concerns about proper dosing. Even with transparent labeling, most ingredients lack substantial scientific support. Common ingredients like horny goat weed, boron, ashwagandha, and fenugreek were included. Half of these ingredients had no human studies demonstrating positive effects on testosterone. Some ingredients, like saw palmetto and boron, had a few positive studies, but more studies showed no effect.
Ashwagandha showed some promise, with a few studies indicating potential testosterone increases. While the overall number of studies for or against a supplement isn’t the only factor, it provides a general overview. Even the most promising compounds in the best studies deliver underwhelming results compared to the substantial testosterone increases seen with injections. Natural testosterone boosters pale in comparison to the effects of steroids. There are better ways to boost testosterone naturally, such as getting sufficient sleep, maintaining a healthy weight, consuming adequate dietary fat, and addressing potential micronutrient deficiencies like zinc, magnesium, or vitamin D.
Next are turkesterone supplements. While some research exists on related ecdysteroids, human evidence specifically for turkesterone is lacking. A 2019 study showed muscle gains with an ecdysterone supplement, but the product contained only a fraction of the claimed dose, highlighting quality control issues. Independent lab tests on popular turkesterone supplements revealed significant discrepancies between labeled and actual ingredient amounts, further raising red flags. These quality control issues, combined with a weak scientific base, make turkesterone a supplement to avoid.
Third on the list are BCAAs (branched-chain amino acids). While BCAAs are essential for muscle growth, supplementing with them in isolation is ineffective. Leucine is crucial for triggering muscle protein synthesis, but it requires the presence of all nine essential amino acids to function properly. Studies consistently show no benefit from BCAA supplementation on performance, strength, or muscle mass when consumed without other essential amino acids. Focus on getting enough total protein from whole foods or complete protein sources instead.
Another popular category is fat burners. These supplements often claim to reduce appetite or increase energy expenditure. However, meta-analyses show no significant benefit from fat burners compared to exercise or a combination of diet and exercise. While caffeine and green tea extract can slightly increase energy expenditure, the effect is minimal compared to the impact of diet and exercise. Caffeine can improve training performance, but specialized fat burner blends with unsubstantiated ingredients are generally not recommended.
Lastly, beta-alanine is effective, but not for typical resistance training. It works by reducing muscle acidity, allowing for longer muscle exertion. However, increased acidity isn’t a limiting factor for sets lasting less than 30 seconds. Beta-alanine is beneficial for endurance training and high-rep sets but offers minimal benefits for typical muscle-building rep ranges (6-15 reps).
Focusing on proven strategies like proper training, nutrition, and adequate sleep will yield far better results than relying on these ineffective supplements. Prioritize these fundamental principles for optimal muscle growth.
