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Whether you’re trying to increase your muscle mass or having difficulty maintaining your body weight, the most important factor for gaining weight is to increase your calorie consumption.
However, consuming enough calories from foods alone can sometimes be difficult, especially if you don’t have much of an appetite.
Supplement powders offer a convenient way to boost your calorie intake and support weight gain.
This article takes a closer look at the kinds of supplements that can be helpful for gaining weight, as well as our picks of the best ones to buy.
Supplements can be effective for weight gain because they provide a concentrated source of calories and nutrients. However, they should be used only to supplement your diet — not as a replacement for whole, nutrient-rich foods.
“A weight gain supplement should not be the first point of attack when wanting to gain weight,” said Laura Asbury, a registered dietitian and strength and conditioning coach. “Calories and nutrients must be in line in order to gain weight in a healthy and sustainable way.”
Also keep in mind that while some supplements may more directly help you gain weight by providing a boost of calories, others may have a more indirect effect by supporting muscle gain.
Several types of supplements — protein powders, mass gainers, creatine, and pre-workouts — can help you gain weight if you use them in combination with a balanced diet.
In general, protein powders and mass gainers are your best bets if you’re simply looking to boost your calorie intake.
On the other hand, if you’re hoping to gain muscle mass through strength training, creatine powders and pre-workouts are worth considering.
Here is a closer look at each type.
Protein plays an essential role in building and maintaining muscle mass. However, protein intake without a calorie surplus and an appropriate resistance training program will not result in building lean muscle mass.
In fact, research suggests that high protein diets may aid in weight loss because protein helps people feel full (1).
For this reason, if you use a protein supplement in a weight gain diet plan, it’s important to make sure you also maintain a calorie surplus.
One way to find out whether you’re eating enough calories is to track your diet on a few typical days to determine whether you need to adjust your total calorie intake. From there, you can also adjust your macronutrient intake as needed.
The recommended daily protein intake for active adults to build and maintain muscle is 0.6–0.9 grams (g) per pound (1.4–2.0 g per kilogram) of body weight per day. This amount has been found to support muscle growth and maintenance (2).
Keep in mind that protein supplements are not necessary if you can meet your daily protein needs through whole food sources. However, supplements may be a convenient way to fit more protein into a busy schedule.
Sometimes called mass gainers, these supplements are often marketed as a way to gain muscle mass. Their ingredients and nutrition content can vary widely.
In general, mass gainers are higher in calories, fat, and carbs than traditional protein powders, though some may contain only carbohydrates.
According to Asbury, these products generally contain 300 or more calories per serving.
Adding weight gainers to your diet can certainly increase the number of calories you’re eating. However, some people find the taste and consistency of these products unpleasant.
Additionally, although these supplements can be convenient when you’re on the go, another option is simply to eat more food, such as trail mix or smoothies, which would also provide other beneficial nutrients.
Creatine may have an indirect effect on lean muscle mass gains because of its potential to boost exercise performance.
When you take creatine as a supplement, the creatine concentration in your muscles increases. This can lead to performance benefits and muscle gain over time. However, most creatine supplements are low in calories and need to be combined with other ingredients to provide enough calories to support weight gain (4).
Creatine monohydrate is recognized as the most effective form of creatine and is the most common type used in creatine supplements (3).
The typical recommendation for creatine supplementation is to begin by taking a loading dose of approximately 20 g per day, split into 4 servings, for 5–7 days (4).
After this initial period, a dose of approximately 3–5 g per day is recommended for maintaining creatine levels.
Some people may experience short-term weight gain when starting creatine supplements, which can be attributed to changes in fluid balance.
“Total body water is increased with creatine supplementation, which could increase body weight. However, once creatine supplementation is stopped, phosphocreatine stores are diminished after 4–8 weeks, which may decrease body weight,” explained Asbury.
Exercise, especially resistance training, is a necessary component of most weight gain plans. Pre-workout supplements may enable you to work out longer and at a higher intensity, which may indirectly lead to weight gain by contributing to muscle mass gain.
However, don’t depend on most pre-workout supplements to boost your daily calorie intake.
“At the end of the day, for someone to gain weight, they must be in a caloric surplus (eating more calories than they are metabolically burning), and pre-workout supplements are typically little to no calories,” explained Asbury.
The most common ingredients in pre-workout supplements are caffeine, beta-alanine, nitrates, creatine, and citrulline malate, all of which may help boost exercise performance (5, 6, 7, 8).
Below, we recommend specific supplements that can be helpful for gaining weight.
We selected these products using the following criteria:
Here are the 6 best supplements for weight gain.
Supplement prices vary and may depend on where you shop. We’ve included dollar signs ($–$$$) to indicate the average pricing of each supplement:
IronVegan Athlete’s Gainer is a plant-based weight gain supplement that features a mix of carbohydrates, protein, and fat. The primary protein is pea protein, and the carbohydrates come from a mix of sprouted grains.
The supplement also includes a mix of plant-based additives such as spirulina, tart cherry, beet root, and spices like cinnamon and ginger.
Plus, the powder is certified gluten-free and Informed Sport Certified, a third-party certification that ensures dietary products are free of substances banned by competitive sports organizations.
Nutrition stats per 2-scoop (190-g) serving of Natural Chocolate (9):
If you’re looking for a quick way to boost both calories and total carbohydrates, NOW Sports Carbo Gain Powder is an easy solution.
With only one ingredient, pure maltodextrin, this unsweetened powder is easy to mix into juice, water, or a smoothie.
Eating carbohydrates before exercise benefits your performance by providing your muscles with their main energy source, glucose. Additionally, carbohydrate intake after exercise replenishes muscle glycogen stores, which play a role in recovery (10).
These effects can indirectly affect weight gain by helping you make the most of your workout. Remember, it’s essential to maintain a calorie surplus to gain weight, and it’s important to consider your activity level when calculating your calorie needs.
This supplement is also third-party tested and Informed Sport Certified.
Nutrition stats per 1/2-cup (63-g) serving (11):
True Athlete Natural Gainer offers a mix of protein, carbs, and fat and is one of the best options if you’re looking for a product made without artificial colors, flavors, or sweeteners.
However, it is sweetened with monk fruit and stevia, natural sweeteners that can have an aftertaste that some people dislike.
The blend also contains milk, one of the nine major allergens, so if you have a milk or dairy allergy, you will want to skip this one.
True Athlete Natural Gainer is NSF Certified for Sport, which means it’s a good option for competitive athletes.
Nutrition stats per 4-scoop (135.5-g) serving of Chocolate (12):
At 650 calories per serving, this weight gainer tops our list for best high calorie option. It’s also NSF Certified for Sport.
Muscle Milk is a well-known sports supplement brand that offers a range of products, including weight gain supplements. The Pro Series includes protein powders, weight gainers, amino acids, casein supplements, and ready-to-drink protein shakes.
However, this product may not be appropriate for everyone because it is not allergen-free — it contains both milk and soy. It also has sucralose, an artificial sugar substitute, which may not be appealing to some people.
Nutrition stats per 4-scoop (162-g) serving of Chocolate (13):
Gnarly Pre-Workout is our pick for best pre-workout supplement because it contains an optimal mix of ingredients to boost exercise performance.
Each 1-scoop (14-g) serving of the Strawberry Lemonade flavor contains 180 milligrams of caffeine, 2.5 g of beta-alanine, and 5 g of citrulline malate. However, the Strawberry Lemonade flavor is also available in a caffeine-free version. (14).
All flavors are NSF Content Verified, and the Strawberry Lemonade is NSF Certified for Sport.
Nutrition stats per 1-scoop (14-g) serving of Strawberry Lemonade (14):
Klean Athlete Klean Creatine is a third-party tested creatine supplement that contains 5 g of creatine monohydrate per 1-scoop (5-g) serving (15).
Research suggests that taking 3–5 g of creatine per day, after the initial loading dose, results in performance-enhancing benefits (4).
Klean Athlete Klean Creatine is vegan-friendly and NSF Certified for Sport.
Keep in mind that because this supplement is calorie-free, you will need to pair it with a high calorie diet to support muscle and weight gain.
Here’s a quick look at how our picks compare:
-PriceTypeCertificationsCalories per servingVeganFlavorsIronVegan Athlete’s Gainer$$$mass gainerInformed Sport720yes• Natural Chocolate• Natural VanillaNOW Sports Carbo Gain Powder$carb gainerInformed Sport240yesunflavoredTrue Athlete Natural Gainer$$$mass gainerNSF Certified for Sport510no• Chocolate• VanillaMuscle Milk Pro Series Gainer Protein Powder$$$mass gainerNSF Certified for Sport650no• Chocolate• Vanilla• Cookies & CreamGnarly Pre-Workout$$pre-workout• NSF Content Verified• 1 flavor NSF Certified for Sport10yes• Strawberry Lemonade• Mango• Strawberry Lemonade Caffeine-FreeKlean Athlete Klean Creatine$creatineNSF Certified for Sport0yesunflavoredYou may want to consider the following factors when shopping for a weight gain supplement:
Supplements that increase your calorie or protein intake could help you gain muscle when combined with an appropriate exercise program, typically weight training (16, 17).
Other supplements that improve your exercise performance can provide a larger stimulus that your body must adapt to. This could lead to more muscle or weight gain over time.
However, some supplements have little evidence to suggest that they can increase weight or muscle gain on their own.
BCAAs are critical for muscle growth (18).
Nearly all protein sources contain them, and any time you eat a complete protein source, you’re consuming BCAAs.
Research does not support the benefits of BCAA supplements for muscle gain (18).
Additionally, BCAA supplements are very low in calories and will not contribute much to the calorie surplus required for weight gain.
Despite their popularity, these supplements are not necessary for muscle gain if you’re consuming enough protein, and they’re not beneficial for increasing your total calorie intake.
The hormone testosterone plays an important role in the anabolic processes of your body, which are responsible for muscle growth (19).
Testosterone boosters are a broad category of supplements that claim to increase levels of this hormone while enhancing muscle growth.
Ingredients commonly found in these supplements include tribulus terrestris, fenugreek, D-aspartic acid, ashwagandha, and DHEA.
Research shows mixed results on the effect these ingredients have on testosterone levels. A small number of studies have shown possible benefits of some ingredients in these products, but more evidence is needed (20, 21).
Some of these supplements could be more effective in people with low testosterone. But regardless, testosterone boosters do not typically live up to their marketing claims.
CLA is a type of fatty acid found in animal products, specifically dairy and meats.
CLA supplements may affect body composition by contributing to a reduction in body fat and an increase in lean muscle mass. However, the research is inconclusive and shows mixed results (22).
Many studies suggest that CLA may be effective for weight loss (23).
Total calorie intake from food is the most important component of weight gain. But if you’re interested in increasing muscle mass, you’ll also need to regularly engage in resistance exercise.
Here are two tips from Asbury for increasing your calorie intake from foods:
Weight gain goals related to increasing muscle mass for aesthetic or performance reasons are unlikely to require medical intervention. However, it’s always best to consult a doctor or another trusted healthcare professional before starting a new supplement regimen.
When you’ve lost weight as a result of illness or experienced unexplained weight loss, you should discuss it with your doctor to identify the underlying cause and the next steps for weight gain.
Additionally, if you have a history of disordered eating, consider working with a health professional, such as a registered dietitian. They will be able to help you identify the best way to reach your weight goals while ensuring that you’re getting the nutrients you need for a healthy diet.
Learn more about how to gain weight in our expert guide.
Weight gain supplements and other dietary supplements are not regulated in the same way as food or pharmaceuticals. Therefore, it is important to choose a supplement that is third-party tested for potency and purity.
Third-party testing can help ensure that the supplement you choose meets the quality standards you’d expect. However, the safety and effectiveness of any supplement is not guaranteed, and it’s best to consult a health professional before taking a supplement.
Weight gain supplements and other dietary supplements are not regulated in the same way as food or pharmaceuticals. Therefore, it is important to choose a supplement that is third-party tested for potency and purity.
Third-party testing can help ensure that the supplement you choose meets the quality standards you’d expect. However, the safety and effectiveness of any supplement is not guaranteed, and it’s best to consult a health professional before taking a supplement.
Like other dietary supplements, weight gain supplements should accompany a balanced diet that meets your nutrient needs.
“Weight gain supplements are not advised when dietary changes are not made first,” explained Ashbury.
Supplements also should not be your sole source of nutrition.
Additionally, individuals who have experienced unexplained weight loss or weight loss due to an illness should consult a healthcare professional before adding a weight gain supplement to their diet.
Like other dietary supplements, weight gain supplements should accompany a balanced diet that meets your nutrient needs.
“Weight gain supplements are not advised when dietary changes are not made first,” explained Ashbury.
Supplements also should not be your sole source of nutrition.
Additionally, individuals who have experienced unexplained weight loss or weight loss due to an illness should consult a healthcare professional before adding a weight gain supplement to their diet.
Weight gain supplements can be a convenient way to increase total calorie and macronutrient intake. This is especially helpful for athletes with busy schedules, people with very high nutrient needs, and people with limited appetite.
Weight gain supplements can be a convenient way to increase total calorie and macronutrient intake. This is especially helpful for athletes with busy schedules, people with very high nutrient needs, and people with limited appetite.
Weight changes take time and are influenced by a variety of individual factors, including total calorie intake and activity level. Maintaining a calorie surplus, whether by consuming additional calories from food or from weight gain supplements, will likely result in weight gain over time.
Weight changes take time and are influenced by a variety of individual factors, including total calorie intake and activity level. Maintaining a calorie surplus, whether by consuming additional calories from food or from weight gain supplements, will likely result in weight gain over time.
Exercise is important for building and maintaining lean muscle mass. If your goal for weight gain is to modify your body composition by increasing lean muscle mass and reducing body fat, then exercise should be part of your weight gain plan.
However, keep in mind that working out contributes to a calorie deficit and it’s important to consume enough calories to support your weight goals.
Exercise is important for building and maintaining lean muscle mass. If your goal for weight gain is to modify your body composition by increasing lean muscle mass and reducing body fat, then exercise should be part of your weight gain plan.
However, keep in mind that working out contributes to a calorie deficit and it’s important to consume enough calories to support your weight goals.
The most important lifestyle factors that will allow you to gain weight and muscle are proper nutrition and strength training.
Specifically, you need to eat more calories than your body uses and eat more protein than your body breaks down.
Some products, such as mass gainers, offer a concentrated source of calories and nutrients to directly help you gain weight, while others may help boost athletic performance and support muscle gains.
If you want to gain weight, be sure to talk with a healthcare professional to make sure that your exercise regimen and nutritional habits are optimized to help you reach your goals.