What is the best supplement for building muscle?

Creatine monohydrate (5g/day) is the most researched and effective supplement for building muscle and strength. Whey protein is useful for convenience but not necessary if you meet protein targets through food.

Are BCAAs worth taking?

No, if you consume adequate protein (0.7-1g per pound of body weight). BCAAs are already present in complete protein sources. Supplementing separately provides no additional benefit.

Supplement Guide — Evidence-Based Reviews & Ratings

Evidence Tiers

Tier 1 — Essential

Strong scientific consensus. Proven effective in multiple meta-analyses: Creatine Monohydrate, Whey Protein, Caffeine, Vitamin D.

Tier 2 — Helpful

Good evidence but not essential: Omega-3 Fish Oil, Magnesium, Zinc, Ashwagandha, Melatonin.

Tier 3 — Situational

May help specific populations: Beta-Alanine, Citrulline, HMB, Collagen.

Tier 4 — Skip

No reliable evidence or overhyped: BCAAs (if protein is adequate), Glutamine, Testosterone Boosters, Fat Burners.

Red Flags

Proprietary blends that hide ingredient doses
Claims of "clinically proven" without citing actual studies
Before/after photos without disclaimers
Products that claim to replace a good diet