By clicking on the product links in this article, we may receive a commission fee at no cost to you, the reader. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Read the full affiliate disclosure here.
When looking to build muscle and lose weight, in addition to following a healthy lifestyle and spending quality time in the gym, many people need that extra push in the form of supplements to help them achieve their goals.
Some of the best supplements for weight loss and muscle gain will be a beneficial addition to your already healthy diet and regular exercise regimen, with clean formulas that help promote optimal function of all your body systems while shedding those extra pounds of fat.
The Best Supplements for Weight Loss and Muscle Gain - Our Top Picks
- Appetite Suppressant
- Meal Replacement
- Testosterone Booster
- L-Carnitine
- Mass Gainer
- Pre-Workout
- Fat Burner
- Creatine
- Casein Protein
- Nitric Oxide
Why Trust Us?
The health and safety of ACTIVE’s readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We’ve consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Disclaimer: Exercise caution when taking supplements. Always make sure to consult with your doctor before trying a new supplement or pill. Weight-loss supplements are not a substitute for a balanced diet and regular exercise. Any supplements taken should be used in accordance with a healthy lifestyle. Any weight loss of more than a pound per week over a long period of time is unusual and should be monitored by a doctor.
Appetite Suppressant - PhenQ Appetite Suppressant
SPECS
- Dosage: 2 tablets
- Form: Tablets
- Price per serving: 2.33/serving (full 2 tablet dosage)
Appetite suppressants work by blocking neurotransmitters in the central nervous system to help increase levels of satiety—or fullness—therefore; reducing our overall food intake or cravings and helping aid in weight loss.(1) A common ingredient you're likely to see on appetite suppressant labels is capsaicin, which is derived from chili peppers and has been shown to help suppress energy intake (the food you eat).(2) Weight loss occurs when the energy that you're expending—energy out—is higher than the energy your consuming through foods and beverages—energy in.
If you're looking for a solid appetite suppressant to aid in your weight loss goals, we recommend PhenQ. This natural formula targets all aspects of your metabolic health to help burn fat, reduce cravings, and support natural energy levels. PhenQ contains ingredients, like the previously mentioned capsaicinoids, that reduce your body's ability to store excess fat cells and chromium picolinate to improve insulin sensitivity and curb your sweet tooth.
PhenQ does not contain any artificial ingredients, so it's safe and shouldn't create any unwanted side effects. It's not the most inexpensive product you'll find on the market, but PhenQ does offer huge discounts when you bundle your order.
How To Take
- Take 1 tablet with breakfast and 1 tablet with lunch
What We Like
- Natural formula
- Clean ingredients and no artificial additives
- Highly reviewed
- Vegan-friendly
What We Don't Like
- Expensive
- Caffeine content may be too high for some
BUY: PhenQ Appetite Suppressant
Meal Replacement - Instant Knockout Complete
SPECS
- Dosage: 2 scoops
- Form: Powder
- Price per serving: $4.21/serving (1-month supply)
Whether you're looking for a nutrient-rich method of tackling your macro intake for weight loss or muscle gain, incorporating a meal replacement shake into your regular diet regimen could be just the thing you need to hit those pesky numbers with ease. For weight loss in particular, these convenient shakes can provide you with high levels of protein and other goal-supporting nutrients when you're on the go, rather than resorting to unhealthy options like fast food or energy bars that are loaded with sugar.
We both like and highly recommend Instant Knockout Complete in this category because it contains 26 essential vitamins and minerals—including a hefty 35 grams of plant-based protein from peas, soy, and rice—at only 400 calories per serving. It also contains 35 grams of energy-enhancing carbohydrates to help you power through your most intense workouts and 13 grams of fiber for easy digestion and energy. According to reviewers, it also mixes well and tastes great, especially when combined with your milk of choice.
How To Take
- Mix 2 scoops of powder with 500mL of your beverage of choice in a shaker bottle and vigorously shake for 10-15 seconds
What We Like
- 35g of protein per serving
- 1-month supply includes free Boss Shred transformation program
- Easy-to-mix
- Vegan-friendly
- Free shipping
What We Don't Like
- Uses some artificial sweeteners
- Only 1 flavor option
- Doesn't offer subscribe-and-save program
BUY: Instant Knockout Complete
Testosterone Booster - TestoPrime
SPECS
- Dosage: 4 capsules
- Form: Capsules
- Price per serving: $2.17/serving
Men naturally start losing testosterone once they reach their 30s and 40s, but the demands and stress of today's life seem to speed up that decline.(3) Testosterone also plays an important role in stimulating muscle protein synthesis, which can help the body build muscle and burn excess calories.(4)
Testosterone-boosting supplements like TestoPrime aim to help elevate your testosterone levels with 12 natural ingredients like Panax ginseng, ashwagandha, fenugreek, and D-Aspartic Acid. TestoPrime is one of the best supplements for muscle growth, as thousands of satisfied customers will confirm. With a safe formula that requires no prescription and natural ingredients with zero known side effects, Testoprime helps keep your testosterone levels high so you can have energy, build muscle, and burn fat.
Lastly, the TestoPrime formula contains no sugar, gluten, dairy, soy, or GMOs and features FDA-approved ingredients. It's also free of artificial fillers, thickening agents, colorings, or flavors.
How To Take
- For best results, take 4 capsules every morning prior to eating breakfast
What We Like
- Natural and clean ingredients
- Sugar, gluten, dairy, soy, and GMO-free
- Highly-rated among customers
- Bundle discounts available
What We Don't Like
- Pricey
- 4 pills per serving might be a lot for some people
L-Carnitine - Hunter Evolve Focus
SPECS
- Dosage: 6 capsules
- Form: Capsules
- Price per serving: $3/serving
Carnitine is an amino acid that helps the body produce energy and is closely associated with the preservation of muscle and the oxidation of fat, or fat burning.(5) You can get the majority of your daily required intake through a diet rich in red meat, chicken, fish, and dairy products; however, there still could be gaps left, especially if you're on a restrictive diet or have an underlying medical condition that prevents natural carnitine absorption.
There are many supplements available that are simply L-carnitine, but when considering you may not be as deficient in this amino acid, we recommend Hunter Evolve Focus because not only does it have 800 milligrams of natural acetyl-l-carnitine per serving, but it also has several nootropic ingredients to help boost mood, concentration, and memory. This formula may help you lift your carnitine levels and enhance your overall focus, leading to better training sessions.
How To Take
- Take 6 capsules daily, preferably in the morning as it contains 100mg of caffeine
What We Like
- 800mg of acetyl-l-carnitine per serving
- Highly-dosed, science-backed formula
- Gluten, preservative, synthetic, soy-free, and non-GMO
- FDA GMP-compliant
What We Don't Like
- Expensive
- 6 daily capsules
Mass Gainer - Transparent Labs Mass Gainer
SPECS
- Dosage: 2 scoops (196.76g)
- Form: Powder
- Price per serving: $5.33/serving
To build muscle, you're going to need a larger intake of macronutrients like protein, carbohydrates, and fats to ensure a clean bulk, rather than consuming excess calories from less-than-ideal sources to hit your numbers. Building mass in that way—aka a dirty bulk—can be harmful to your goals because any gains you make will most likely come from fat instead of muscle.
So, if you're in your bulking phase and aren't skimping on carbohydrates, we believe a weight gainer supplement like Transparent Labs Mass Gainer is one of your best options for obtaining clean mass. The natural, quality formula contains 53 grams of protein and 109 grams of carbs per serving, making it quite effective in building lean muscle and helping you gain weight. The whey protein concentrate powder comes from 100% grass-fed cows and is one of the quickest and easiest proteins to absorb.(6) Paired with adequate carbs, this is an easy way to bulk up and build muscle.
How To Take
- Mix 2 scoops with 16 oz. of nonfat or low-fat milk, beginners should start with half the serving at first
What We Like
- Clean, transparent ingredients
- 53g of protein per serving
- Highly reviewed
- Contains 3g of creatine monohydrate
- Subscribe-and-save option
What We Don't Like
- Not suitable for vegans
- Contains maltodextrin which might cause digestive issues in some people
- Expensive
BUY: Transparent Labs Mass Gainer
Pre-Workout - Huge Supplements Wrecked Pre-Workout
SPECS
- Dosage: 1 scoop (15.5g)
- Form: Powder
- Price per serving: $1.25/serving
Consistent training, whether in the gym or on the track, is crucial to building muscle and losing weight. Using a pre-workout supplement to help give you that extra push to complete your workout is like having a secret weapon. These supplements have ingredients like caffeine, beta-alanine, and betaine anhydrous that work together to help prevent training fatigue and boost muscle protein synthesis.(7,8,9)
If you're searching for a pre-workout with energy, focus, and pump, we recommend Huge Supplements Wrecked Pre-Workout. Wrecked contains 125 milligrams of caffeine anhydrous, 50 milligrams of slow-release di-caffeine malate, 1,750 milligrams of beta-alanine, and 1,500 milligrams of betaine anhydrous, among other potent ingredients. It's also relatively affordable at $1.25 per serving and comes in five delicious flavors.
How To Take
- Take 1 scoop 20-30 minutes before training, beginners should start with a half scoop to assess tolerance
What We Like
- 17 effective ingredients for energy and focus
- Highly-dosed and buildable depending on tolerance
- Great flavor variety
- Budget-friendly
What We Don't Like
- Not for those who are caffeine-averse or train at night
- Some reviewers report that the 1 scoop serving size isn't enough
BUY: Huge Supplements Wrecked Pre-Workout
Fat Burner - PhenQ
SPECS
- Dosage: 2 tablets
- Form: Tablets
- Price per serving: 2.33/serving (full 2 tablet dosage)
A fat burner is a dietary supplement that is formulated to help fire up your metabolism. This is achieved with ingredients like alpha-lipoic acid (ALA) that have been shown to help reduce body fat by decreasing your food intake and increasing your body's energy expenditure.(10) When used correctly with a well-balanced diet and consistent exercise, a fat burner supplement may be the thing that can help push you past the finish line for your weight loss goals.
Not only is PhenQ an excellent appetite suppressant, it uses a five-angle approach to weight loss to help burn more fat, reduce fat accumulation, lower cravings, boost energy, and balance your mood. The star ingredient in PhenQ is the 25 milligrams of a-Lacys Reset®, a combination of compounds including the previously mentioned ALA. It also contains well-established ingredients for fat loss and appetite suppression, like caffeine and capsaicin, and no artificial sweeteners.
Lastly, PhenQ offers its customers a 60-day money-back guarantee, so if you're not seeing the results you desire after the first month, you can return it for a full refund.
How To Take
- Take 1 tablet with breakfast and 1 tablet with lunch
What We Like
- Natural formula
- Clean ingredients and no artificial additives
- Highly reviewed
- Vegan-friendly
What We Don't Like
- Expensive
- Caffeine content may be too high for some
Creatine - Kaged Creatine HCl
SPECS
- Dosage: 1 scoops, 2x
- Form: Powder
- Price per serving: $0.33/serving
If you're a regular bodybuilder or athlete, creatine supplementation should be pretty familiar. If you're not as familiar with creatine, this amino acid can be utilized in supplement form as an ergogenic that can potentially help increase your training capacity, help you retain muscle, and help you recover faster after exercise. It has also been shown to be beneficial for men and women, as well as for bodybuilding and aerobic training.(11)
Our favorite creatine product is Kaged Creatine HCl. Kaged is a brand that we often recommend because of their commitment to producing highly dosed and absorbable supplements with the cleanest ingredients. They are also Informed-Sport certified and banned-substance free. With Kaged Creatine HCl, you're only getting one ingredient, 750 milligrams per serving of patented creatine hydrochloride. It's also friendly to your budget and easier on your gut than other forms of creatine.
How To Take
- Mix with 4-6 oz. of water before or during workout, take up to 4 servings per day if not consuming other creatine sources
What We Like
- Only ingredient is creatine HCl
- Available in unflavored, lemon-lime, or in caps
- Informed-Choice certified
- Budget-friendly
What We Don't Like
- May require extra servings
- May cause indigestion
Casein Protein - Transparent Labs Casein Protein
SPECS
- Dosage: 1 scoop (35g)
- Form: Powder
- Price per serving: $2/serving
Casein protein may not be as flashy as its whey counterparts because it is slow digesting, but it can help aid muscle-building just as well. We'd say "don't sleep on" this form of protein, but that's exactly what you want to do for the best results. Studies have shown that taking casein protein roughly 30 minutes before bed as a shake or pudding can help you retain muscle, perform better, and recover faster.(12)
We recommend Transparent Labs Casein Protein because it's 25 grams of 100% grass-fed casein protein per scoop. It is also free from additives and sweetened with Stevia extract. Due to the high-quality ingredients, Transparent Labs may feel more expensive, but they offer an excellent subscribe-and-save program that will get you 10% off your regular order and free shipping.
How To Take
- Mix 1 scoop with 6-8 oz. beverage of choice, take 1-3 scoops per day for max results
What We Like
- 100% grass-fed casein protein (25g)
- Transparent labeling
- Naturally-flavored and sweetened
- Great taste and mixability
- Subscribe-and-save for 10% off and free shipping
What We Don't Like
- Only available in chocolate flavor
- You will run out faster if taking max amount
- Not vegan or lactose-intolerant-friendly
BUY: Transparent Labs Casein Protein
Nitric Oxide - Kaged In-Kaged®
SPECS
- Dosage: 1 scoop (15.5g)
- Form: Powder
- Price per serving: $1.20/serving
Nitric oxide (NO) is a free radical and antioxidant that can act as a vasodilator in your body, meaning it can help expand your blood vessels in increase the flow of blood to the muscles to create that heavily sought-after workout "pump."(13) Advanced bodybuilders and regular gym-goers alike often use NO-boosting supplements to help optimize their workouts and overall muscle appearance.
For an intra-workout supplement with plenty of NO power, we recommend Kaged In-Kaged®. This product features an "Endura-Pump Matrix" of 3 grams of fermented L-citrulline, 1.6 grams of patented CarnoSyn® beta-alanine, and 500 milligrams of coconut fruit water powder. L-citrulline, in particular, is a powerful nitric oxide booster that helps aid in performance, focus, energy, and muscle pump.(14) Last but not least, In-Kaged® is wallet-friendly and comes in three delicious flavors.
How To Take
- Mix 1 scoop with 12-16 oz. of water and sip during workout
What We Like
- Nitric oxide Endura-Pump Matrix
- 3 flavor options
- Budget-friendly
- Informed-Choice Certified and Banned-Substance free
What We Don't Like
- Does contain Stevia and sucralose
- 124mg caffeine content may be too high for some
How to Lose Weight and Gain Muscle
Building muscle and losing weight isn't that complicated, but it also cannot be achieved with supplements alone. They should be used as an addition to an already healthy diet and regular exercise that makes a large part of your daily lifestyle. These supplements can only complement what's already working for you and your fitness goals and aren't magic pills that can do wonders on their own.
Diet
Fine-tuning your nutrition is one of the most essential factors in losing weight and building muscle the optimal way. Clean up your diet from ultra-processed products, unnecessary sugars, artificial ingredients, and all chemicals that promise on delivering results overnight.
Instead, focus on whole foods and their natural macro and micronutrients to support your overall physical and mental health, reduce inflammation, and allow them to optimize your body's functions from the inside out.(15) Think vegetables, fruit, nuts, seeds, lean meat, fish, beans, and legumes, and stay away from fast foods, vegetable oils, and refined sugars.
Exercise
The other essential factor in reaching your optimal body weight and composition is regular exercise that's best for you, your lifestyle, your schedule, and your abilities. There is no point in running four times a week if you absolutely hate it and what good will high-intensity interval training do if they only aggravate your stress response?
The best workout regimen for you is the one you can enjoy and maintain, as consistency is key. Find the workout styles you enjoy doing and make them a regular part of your weekly routine. Even three workouts a week can do plenty when paired with a healthy diet.
When to Use Supplements
Supplements for weight loss and muscle growth are great additions to a healthy diet and regular exercise, especially if you feel like what you're doing isn't enough. Sometimes we hit a plateau and we need that extra push to stimulate our bodies to do more, and this is where supplements can play a huge role. Just make sure that whatever you're adding to your daily regimen is clean and free of inflammatory ingredients or sugars, and you're actually noticing results after a few months of consistent use.
Alternatives to Supplements
On the other hand, if you're not interested in supplements or for some reason aren't medically allowed to use them, there are other alternatives you can try adding to your routine to support weight loss and muscle gain. Some of these methods include:
- Infrared sauna: Known to decrease inflammation, reduce muscle soreness, and support weight loss.(16)
- Cryotherapy: Helps reduce inflammation and improve muscle recovery.(17)
- Lymphatic drainage: improves the elimination of toxins and water retention.
- Acupuncture: Based on Chinese medicine, acupuncture helps optimize your body.(18)
Our Final Takeaway
We thoughtfully chose the products on this list to help you meet your fitness goals. That said, a healthy diet and regular exercise routine should always be your go-to method when you're attempting to build muscle or lose weight—or both—because it's the most scientifically-proven way to reach your goals. It's also healthier for your body and much more sustainable than "quick-fix" options. Supplementation can provide noticeable benefits but should only be used as a tool to help enhance your progress rather than a solution.
FAQs
What protein is best for weight loss and muscle gain?
The best protein for weight loss and muscle gain is a complete protein containing all essential amino acids. It also comes in a clean formula without any artificial ingredients and sweeteners.
How do I build muscle and lose fat?
The best way to do so is through regular exercise, a clean diet, and additional supplements that support both.
How can I lose belly fat?
The best way to lose belly fat is to implement healthy lifestyle routines into your daily life such as maintaining a clean diet, regular exercise, reducing overall stress, improving sleeping habits, and adding clean supplements to support your efforts.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Bray G. A. (2005). Drug Insight: appetite suppressants. Nature clinical practice. Gastroenterology & hepatology, 2(2), 89–95. https://doi.org/10.1038/ncpgasthep0092
- Zheng, J., Zheng, S., Feng, Q., Zhang, Q., & Xiao, X. (2017). Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Bioscience reports, 37(3), BSR20170286. https://doi.org/10.1042/BSR20170286
- Zirkin, B. R., & Tenover, J. L. (2012). Aging and declining testosterone: past, present, and hopes for the future. Journal of andrology, 33(6), 1111–1118. https://doi.org/10.2164/jandrol.112.017160
- Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports medicine (Auckland, N.Z.), 40(12), 1037–1053. https://doi.org/10.2165/11536910-000000000-00000
- National Institutes of Health (2023). Carnitine - Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Retrieved May 17, 2023, from https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://doi.org/10.1186/s12970-018-0215-1
- Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4
- Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y
- Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., Craig, S. A., & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
- Kucukgoncu, S., Zhou, E., Lucas, K. B., & Tek, C. (2017). Alpha-lipoic acid (ALA) as a supplementation for weight loss: results from a meta-analysis of randomized controlled trials. Obesity reviews: an official journal of the International Association for the Study of Obesity, 18(5), 594–601. https://doi.org/10.1111/obr.12528
- Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915
- Kim J. (2020). Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Physical activity and nutrition, 24(2), 6–10. https://doi.org/10.20463/pan.2020.0009
- Chen, K., Pittman, R. N., & Popel, A. S. (2008). Nitric oxide in the vasculature: where does it come from and where does it go? A quantitative perspective. Antioxidants & redox signaling, 10(7), 1185–1198. https://doi.org/10.1089/ars.2007.1959
- Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European journal of applied physiology, 121(12), 3283–3295. https://doi.org/10.1007/s00421-021-04774-6
- Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065
- Mero, A., Tornberg, J., Mäntykoski, M., & Puurtinen, R. (2015). Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 4, 321. https://doi.org/10.1186/s40064-015-1093-5
- Wiecek, M., Szymura, J., Sproull, J., & Szygula, Z. (2020). Whole-Body Cryotherapy Is an Effective Method of Reducing Abdominal Obesity in Menopausal Women with Metabolic Syndrome. Journal of clinical medicine, 9(9), 2797. https://doi.org/10.3390/jcm9092797
- Cho, S. H., Lee, J. S., Thabane, L., & Lee, J. (2009). Acupuncture for obesity: a systematic review and meta-analysis. International journal of obesity (2005), 33(2), 183–196. https://doi.org/10.1038/ijo.2008.269
About the Author
For the past 13 years, Erin Chancer has worked in digital publishing in the fitness and sports nutrition field. Erin has experience writing and editing workout-based, human interest, and advertorial stories within the fitness industry.
Discuss This Article