Supplements for Muscle-Growth
Ashwagandha
✓ WorksStrong evidence for anxiety and cortisol reduction. Moderate for strength. Weak for testosterone despite marketing …
Collagen
? MaybeJoint pain evidence is solid. Skin benefits look good until you remove industry-funded studies. Gut health claims have …
Creatine
✓ WorksStrong evidence for strength and muscle mass from massive meta-analyses. Emerging evidence for cognition, especially in …
Vitamin D
? MaybeStrong evidence for immune function, respiratory infections, and fall prevention at 800-1000 IU daily. Daily dosing may …