Everyone needs a little help.

If you want to lose weight and gain muscle, you might want to consider dietary supplements.

Supplements for weight loss and muscle gain can help you tone up the muscles and lose weight faster.

If you are just getting started, you might be unsure of the supplement that will give you the best results. This is a brief guide on the best supplements on the market and when to use them.

What Are Weight Loss and Muscle Gain Supplements?

These are supplements that are used to increase muscle mass as you lose weight.

They are often used in conjunction with other health and fitness routines. For the best results, it is advisable to maintain a proper workout routine and a healthy diet.

These supplements accelerate weight loss, boost muscle strength, and hasten work out recoveries. They also ensure that the body has the nutrients to keep it healthy through the muscle-building process.

Top Supplements for Weight Loss and Muscle Gain

You can lose weight and add muscle mass naturally by consistently engaging in the right exercises and proper diet.

However, in order to accelerate the process, you may need to take supplements. Here is a brief guide to some of the top supplements on the market today.

1. Creatine Supplements

Creatine is a compound that is made up of glycine, arginine, and methionine amino acids. According to studies, creatine dramatically increases strength.

This allows you to have more intense and longer work out sessions. With more reps, your muscles are likely to become more developed.

Creatine has been found to increase long term growth in the muscles.

It achieves muscle growth in 2 ways. First, it draws water into the muscle cells, thereby elongating them and boosting long term growth.

Secondly, it increases the levels of the IGF -1 in the body, a hormone that stimulates muscle growth.

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2. Whey Protein Supplements

Whey is a byproduct of milk processing – it is the liquid part of the milk that remains after cheese is processed.

It has high levels of amino acids with branched structures, collectively referred to as BCAAs.

These supplements can help reduce fatigue and improve exercise performance. BCAAs also reduce body fat and can improve lean mass.

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3. Casein Protein Supplements

Casein is the main milk component that is used to make cheese.

While some milk derivatives such as whey proteins are easily digested, casein takes longer to break down. Casein products, however, make for a great bedtime snack as they provide a dose of protein that is necessary to prevent catabolism.

Casein protein supplements are best taken after a workout to boost the synthesis of muscle proteins.

Some trainers recommend taking whey and casein protein supplements together for better muscle growth. Take the supplements right before bed. You can add them to your protein shake or regular meals.

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4. Carnosine Supplements

Carnosine is made up of two amino acids; Histidine and Beta-Alanine.

According to research, high levels of carnosine in the muscles results in higher endurance and strength. This amino acid helps the muscles to keep moving without getting easily fatigued.

Some studies on athletes showed that those who took carnosine or beta-alanine and creatine supplements lost more body fat and gained more muscle mass than those who took just creatine.

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5. Glutamine Supplements

This supplement has been used for decades by bodybuilders. Glutamine is a crystalline amino acid that occurs naturally in the body. It is required for essential body processes, heals muscles after a workout, and prevents muscle wasting.

These supplements are best taken before a workout to reduce muscle fatigue. Glutamine also increases the amount of fat and calories burned during exercise.

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6. Nitric Oxide Supplements

This is a simple molecule (NO) that occurs naturally in the body.

It is needed for multiple body functions such as dilation of blood vessels and blood flow to the muscles.

NO ensures that the muscles get enough oxygen, water, and nutrients, thereby providing enough energy during a workout. It also boosts muscle growth and faster post-workout muscle recovery.

NO is not available as a molecule. Most supplements contain arginine amino acid, which is converted to NO upon ingestion.

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7. ZMA Supplements

This is one supplement that is popular in the sports world. And this is for good reason. It ensures that athletes do not face deprivation of critical nutrients such as vitamin B6, zinc, and magnesium aspartate. These are essential for sporting or workout sessions.

ZMA is essential in aiding rest – which is essential for muscle repair. ZMA boosts IGF – 1 and testosterone hormones in the body, especially during muscle training.  These two hormones are essential in muscle mass gain.

ZMA is best taken on an empty stomach to increase uptake. Take it about an hour before bedtime.

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8. Carnitine Supplements

This is one of the most popular supplements when it comes to fat loss and muscle growth. Carnitine plays a critical role in energy production in muscles. It also transports toxic substances away from the muscles.

It also hikes the levels of testosterone hormone and IGF – 1 in the blood after a workout, which stimulates muscle growth.

Carnitine supplements can be taken in shakes and smoothies before or after a workout.

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9. Chromium Supplements

This is a weight loss supplement that increases fat burning and muscle building. Chromium is a mineral that is found in a variety of vegetables such as potatoes, broccoli, and green beans, among other foods.

The mineral is known for its ability to regulate the action of insulin in the body and speeds up lipid metabolism. This can help reduce fat in the body, leaving you lean and open for muscle growth when you exercise. Chromium supplements are best taken with meals and are most effective when taken right before a workout session.

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10. Glucosamine Supplements

Glucosamine is a substance that naturally occurs in the body. It is usually found around joints and helps in building cartilage. Glucosamine sulfate supplements are taken to help with joint movement. They can also be used together with chondroitin to alleviate joint pain and reduce inflammation.

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11. CLA Supplements

CLA (conjugated linoleic acid) is used to enhance the body’s leanness by reducing body mass. According to a study, short term use of CLA was proven to reduce body fat. The conclusion of the study was that long term use of CLA could help give a lean body mass in healthy, overweight adults.

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12. BCAAs Supplements

BCAA is an acronym for branched amino acids. It refers to tissue repair and building amino acids such as Isoleucine, Valine, and Leucine. According to research, Leucine amino acid is the most critical of the three as it stimulates the muscle tissues to synthesize its own protein.

However, it is best to take a supplement with all three BCAAs to boost muscle growth and increase strength during workout. The trio also delays the onset of muscle soreness after a workout and inhibits catabolic hormones that increase muscle breakdown.

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13. Ecdysterone Supplements

Ecdysterone is a phyto-steroid that is found in plants and is similar in structure to a hormone found in crustaceans.

According to a study, ecdysterone can enhance performance.

This phytochemical works by stimulating the body to synthesize proteins, which can increase muscle growth and size. This supplement is best taken with a meal pre/post-workout.

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Why Should You Take Supplements for Weight Loss and Muscle Gain?

There are endless benefits of using supplements in your health and fitness journey. The body already synthesizes some of the nutrients needed for muscle gain, though in smaller quantities.

Taking supplements boosts the body’s ability to grow tissue required for muscle growth. It also quickens the processes necessary for weight loss.

Do you want to lose weight and gain muscle mass? Here are some reasons why supplements should be part of your health and fitness routine.

In order to get the most out of your supplements, it is important to take them at the right time. Take note of the following.

  • Muscle building and fat burning supplements are best used before a workout session
  • Strength building supplements are best taken during workout to avoid depleting nutritional stores and allow you to work out more with less fatigue.
  • Workout recovery supplements are best used during and after workout to enhance muscle growth as well as heal any strains or injuries sustained during workout
  • Muscle building supplements are best-taken post-workout. Consider taking them during bedtime to stimulate muscle repair as the body rests

What Should You Know Before Taking Supplements for Weight Loss and Muscle Gain?

If you are just starting your journey of supplements, it is important to note that the supplement market is flooded with all sorts of products. This means that you are likely to encounter counterfeit products. Additionally, some manufacturers and distributors use misleading marketing information to woe people into buying.

This means that you may end up with an ineffective or harmful product.

It is advisable to consult your doctor before you buy any supplements. This is especially important if you are currently under medication for chronic conditions such as kidney or heart disease. Here are a few things you should have in mind before taking supplements.

1. Wide Spectrum Industry

This means that while some supplements can be taken off the counter, others can only be purchased with a prescription. Notwithstanding, you can find supplements for a variety of desired results.

2. Always Research on the Supplement that Piques Your Interest

Some supplements have been known to cause kidney issues and other serious health issues. As such, if you are in doubt about your health, consult your doctor before using any supplements.

3. Excessive Blood Mineral Build up Can Cause Organ Failure

Some of the weight loss and muscle gain supplements contain minerals such as potassium.

High levels of such minerals in the blood can cause kidney disease or aggravate the problem.

Therefore, you need to have a health practitioner check your blood mineral levels before taking a mineral supplement to avoid putting yourself at risk.

4. Get Custom Supplements

Supplements should suit your health status, gender, body type, current dietary requirements, and fitness goals.

As such, it is advisable to work with a dietician to choose the right regimen for your body.


There are many weight loss and muscle gain supplements available on the market, but you only need to know what works best for you.

Always make sure to buy from reputable vendors. Anyone who displays ignorance or who doesn't seem knowledgeable enough about a product they stock should be treated with a generous amount of skepticism.


Where Can I Buy muscle Gainers and Weight Loss Supplements?

Most weight loss and muscle gain supplements can be bought online on large e-commerce stores such as Amazon. Additionally, you can check your local drug store or visit other online supplement stores. Simply search the supplement you want, and you will have a list of stores from where you can make a purchase.

How Much do Weight Loss and Muscle Gain Supplements Cost?

This will depend on a range of factors such as the type, quality, quantity, brand, and the store from which you make your purchase. While buying online, note that you may be required to pay for shipping as well. You can check out sites such as Amazon to get a rough idea of the costs of purchasing the supplements you like.

Do Weight Loss and Muscle Gain Supplements Really Work?

Yes, they do, but only when used together with other solutions such as exercise and a healthy diet. Supplements are not a quick fix; neither are they to be used as the sole solution. They only work to enhance the effects of a healthy lifestyle.

Are Protein Supplements Better than the Regular Protein in Meals?

While protein supplements are convenient and packed with benefits such as immunity boosters, they shouldn't be your sole source of protein. They should be taken to boost your dietary intake of the essential nutrients. Therefore, in order to ensure that you remain healthy throughout your weight loss and muscle gain journey, it is essential to maintain a balanced diet.

Can I use weight loss and Muscle Gain Supplements if I am not a Body Builder or Professional Athlete?

Yes, you can. Supplements aim at building muscle strength and endurance in preparation for workouts. Additionally, some supplements are meant to help in muscle recovery after a workout. As such, anyone who has a regular workout routine can use supplements to enhance their workout sessions.

How much weight loss and muscle gain supplements should I take per day?

This will depend on the supplement you are taking. It is important to note that these supplements come with recommended daily dosage.

Are all Protein Weight Loss and Muscle Gain Supplements the Same?

No. This is because the supplements come from different sources of protein, and their characteristics are equally varying. There are some protein supplements that are quickly absorbed in the body, while others take a while to be fully absorbed. Protein supplements can be sourced from soy, milk or eggs, and will, therefore, differ in practically all aspects, including recommended daily dosage.

Is There too much Protein Weight loss and Muscle gain Supplements?

Yes, you can take too much protein supplements. If you take too much proteins and your body cannot process all of them into amino acids, the excess proteins, which are rich in nitrogen, have to be excreted through the kidneys and the liver. The kidneys have to work harder to excrete the excess nitrogen in the body, which can cause damage. Always take the right dosage.

Do Weight loss and Muscle Gain Supplements Have Side Effects?

Yes, supplements have side effects. These vary from one person to the other, and so does the severity. All supplement packages come with such information as allergen cautions, as well as the list of the side effects that others have previously experienced. If you are making a purchase online, you can find this information on the product description section.

Can I Take my Weight Loss and Muscle Gain Supplements in Smoothies?

This depends on the form in which you get the supplement. The supplement package contains information on how and when to take the supplement.

Will the Caffeine Weight Loss and Muscle Gain Supplements Give me Insomnia?

Most supplements contain up to 20mg of caffeine for every 25g. The recommended daily caffeine dosage is about 400mg. Most of the supplements that are meant to be taken before bedtime contain herbs that are calming to help you sleep better. If you experience any insomnia, it is advisable to evaluate your day’s intake of caffeine or other stimulants.

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