Supplements for strength

Compared by effect and evidence certainty. Cost is not currently assessed, and nothing here is sold to you.

Creatinegrade Ahigh certainty— reliable improvement in strength/power with resistance training

Safety: no modeled interaction found; coverage unknown, not proven safe. Cost: not assessed. Evidence gaps: no major structured gap flagged; review the claim limitations.

Ashwagandhagrade Bmoderate certainty— Ashwagandha supplementation was more efficacious than placebo for improving strength/power variables in healthy individuals.

Safety: moderate — Ashwagandha with an SSRI may carry additive sedative/serotonergic risk; evidence is limited.. Cost: not assessed. Evidence gaps: studied dose not reported.

Caffeinegrade Bhigh certainty— reliable ergogenic effect on power and endurance performance

Safety: minor — Commonly paired; L-theanine is said to smooth caffeine’s jitter. Low-stakes.. Cost: not assessed. Evidence gaps: no major structured gap flagged; review the claim limitations.

Creatinegrade Clow certainty— Post-menopausal females may experience benefits in skeletal muscle size and function with high-dose creatine.

Safety: no modeled interaction found; coverage unknown, not proven safe. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

Ashwagandhagrade Clow certainty— A single 8-week randomized controlled trial in men doing resistance training found greater gains in muscle strength and size, and better recovery, with ashwagandha versus placebo. One small trial cannot anchor a strong grade; independent replication is needed.

Safety: moderate — Ashwagandha with an SSRI may carry additive sedative/serotonergic risk; evidence is limited.. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.

Vitamin Dgrade Clow certainty— Systematic review and meta-analysis in community-dwelling older adults: vitamin D monotherapy showed limited and inconsistent effects on sarcopenia-related measures such as muscle strength; benefit, where present, was concentrated in those who were deficient.

Safety: minor — Magnesium is a cofactor in vitamin D metabolism; the two are complementary.. Cost: not assessed. Evidence gaps: certainty or evidence strength remains limited.