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Nutritional supplements to increase muscle mass.

P M Clarkson1, E S Rawson

  • 1Department Exercise Science, University of Massachusetts, Amherst 01003, USA.

Critical Reviews in Food Science and Nutrition
|August 12, 1999
PubMed
Summary
This summary is machine-generated.

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Many popular muscle-building supplements lack scientific evidence. Creatine may increase body mass, but research on others like chromium, boron, and DHEA shows limited effectiveness for lean body mass gain.

Area of Science:

  • Sports Nutrition
  • Dietary Supplements
  • Exercise Physiology

Background:

  • Numerous nutritional supplements are marketed to enhance muscle mass.
  • Many lack robust scientific data to substantiate their efficacy claims.
  • The regulatory landscape allows marketing without pre-approval for safety or effectiveness.

Purpose of the Study:

  • To review the scientific evidence supporting popular muscle-building nutritional supplements.
  • To critically evaluate research on minerals, hormones, and amino acids for muscle gain.
  • To inform athletes about the efficacy and safety of these products.

Main Methods:

  • Literature review of scientific studies on specific supplements.
  • Analysis of research data concerning minerals (chromium, vanadyl sulfate, boron), dehydroepiandrosterone (DHEA), beta-methyl-hydroxy-beta-methylbutyrate (HMB), creatine, protein, and amino acids.

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  • Assessment of claims versus scientific findings.

    • Main Results:

    • Chromium, vanadyl sulfate, and boron show no significant effect on lean body mass.
    • Dehydroepiandrosterone (DHEA) studies do not support muscle gain claims.
    • Beta-methyl-hydroxy-beta-methylbutyrate (HMB) shows preliminary anticatabolic effects, but human data is limited.
    • Creatine ingestion is associated with increased body mass, likely due to water retention, with some evidence for lean mass increase.
    • Protein supplements are generally unnecessary for athletes with adequate dietary intake.
    • Amino acid studies do not support claims of increased growth hormone or insulin secretion.

    Conclusions:

    • Most popular muscle-building supplements lack sufficient scientific evidence for efficacy.
    • Creatine shows potential for body mass increase, primarily water retention.
    • Athletes should exercise caution regarding unsubstantiated claims, quality control, and long-term safety of supplements.
    • Dietary protein intake is typically sufficient for athletes, negating the need for protein supplements.