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Muscle & Workout Supplements (Creatine and BCAAs)

Find the best muscle and workout supplements with creatine and branched-chain amino acids (BCAAs), tests for contamination with dicyandiamide, evidence for increasing muscle strength and endurance, improving your workout, dosage, safety, side effects and more. Find out which ones passed or failed our tests and why.

Muscle & Workout Supplements (Creatine and BCAAs) Review

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CL Answer

Do essential amino acid (EAA) supplements help build muscle better than dietary protein or protein supplements?

Comparison of essential amino acids vs dietary protein and protein supplements for building muscle.

Hands holding essential amino acid capsules and protein powder

CL Answer

Can heat and humidity destroy whey protein and other sports nutrition supplements (e.g., creatine, BCAAs, digestive enzymes) during shipping or while storing at home?

Find out if heat and humidity can degrade creatine, BCAAs, digestive enzymes, and other muscle enhancing supplements.

How Heat Effects Whey Protein and Creatine -- Scoop of Protein Powder

CL Answer

Supplements for Age-Related Muscle Loss

Find out if protein supplements, fish oil, vitamin D, and other supplements can help older adults build and maintain muscle, and help prevent age-related muscle loss (sarcopenia).

CL Answer

I do moderate exercise for about an hour a few times a week. Which supplements might help me, and which should I consider avoiding?

Info on what supplements are best for work out & exercise regimens, including electrolytes, protein, creatine, and BCAAs.

Supplements for Moderate Exercise

CL Answer

Which supplements may benefit people with essential tremor, and which should be avoided?

Learn about supplements used for treating essential tremor, including caprylic acid (also called octanoic acid), thiamin (vitamin B1), cannabidiol (CBD), GABA (gamma-aminobutyric acid), and branched-chain amino acids. Find out which work and which don't. Also find out which supplements and food may make essential tremors worse.

Man with essential tremor holding a cup with his right hand and bracing his wrist with his left hand

Clinical Update

12/06/2020

Do Creatine or BCAAs Boost Strength?

When coupled with resistance exercise, does supplementation with creatine or branched chain amino acids (BCAAs) further boost muscle strength? Find out what separate recent studies showed for creatine and BCAAS in the "What It Does" section of our Muscle & Workout Supplements Review. Also, see our Top Pick for creatine and BCAA supplements.

Clinical Update

3/28/2023

BCAAs for Post-surgery Recovery?

Does taking branched-chain amino acids (BCAAs) after lower back surgery help with recovery? Find out what a recent study showed in the BCAAs section of our Muscle & Workout Supplements Review.

Also see our Top Picks among BCAA supplements.

CL Answer

Must I take amino acid supplements on an empty stomach? Can I take them with other amino acids or with food to help with swallowing capsules?

Find out if you should take amino acid pills on an empty stomach or with food in order to maximize absorption, and more about the best way to take amino acid supplements.

Amino Acids

Product Review

Prostate Supplements Review (Saw Palmetto and Beta-Sitosterol)

Find the Best Prostate Supplement for Symptoms of BPH. See Which Prostate Supplement Passed or Failed CL's Tests of Quality.

CL Answer

Can glycine improve sleep, reduce depression, or reduce nighttime urinary frequency?

Can glycine really help improve sleep, reduce depression, or reduce nighttime urinary frequency? Lean more about glycine and its uses and benefits.

Glycine for Sleep and Nighttime Urinary Frequency? -- Older Man Sitting on Bed, Awake at Night

CL Answer

Are supplements with amino acid chelated minerals better than those with other forms of minerals?

Learn more about chelates, including evidence from clinical studies on selenium, iron, and magnesium.

Woman Examining Supplements

CL Answer

What is the difference between cysteine and cystine?

Find out the difference between cysteine and cystine amino acids, including where each is found and their functions.

Young Woman Taking Supplement

Product Review

Protein Powders, Shakes, and Meal Replacements Review

Find Out Which Protein Products Passed or Failed Our Tests

CL Answer

What is the best protein supplement for vegetarians and vegans?

Find out which protein supplements for vegetarians and vegans are best, including those made from whey, casein, soy, rice, pea, and hemp. ConsumerLab.com's answer explains.

Protein Powder Scoop

Product Review

Taurine Supplements Review for People, Dogs, and Cats

Find the Best Taurine Supplements. Learn When to Use Taurine and Which Supplement is Best.

Taurine Supplements Reviewed by ConsumerLab.com

Product Review

GABA Supplements Review

Does GABA Work As a Supplement?

CL Answer

Does taking creatine affect tests for creatinine in urine samples or creatine kinase in blood samples?

Find out if creatine can affect creatinine levels and kidney function and whether creatine affects creatine kinase activity, a measure of muscle injury.

scoop of creatine with creatine powder on table

Product Review

Electrolytes & Sports Drinks Review

See Which Sports Drinks, Powders, and Pills Deliver the Right Electrolytes

Product Review

Olive Leaf Extract Supplements Review

Learn What Olive Leaf Does and the Best Brands

Product Review

Boron Supplements Review (Including Calcium, Magnesium, and Vitamins D & K)

Is Boron Needed for Bone Health? Find Out and See Our Top Pick Among Supplements

Product Review

Joint Health Supplements Review (Glucosamine, Chondroitin, MSM, Boswellia, Collagen and Turmeric)

One-Third of Joint Health Supplements Failed to Pass Our Tests. See Which Passed or Failed, and our Top Picks.

Review of Supplements for Joint Pain

CL Answer

Taking 2 grams of L-glutamine in water on an empty stomach (as directed) caused me to be nauseous, dizzy and anxious. Is this a normal side effect of glutamine?

Find out how to prevent nausea, dizziness and anxiety when taking monosodium glutamine in water on an empty stomach.

Glutamine Powder in Scoop for Water

News Release

June 08, 2023

Best Muscle and Workout Supplements With Creatine or BCAAs, According to ConsumerLab Tests

White Plains, New York, June 8, 2023 — Creatine supplements are promoted to increase muscle size, strength, and endurance, while supplements with branched-chain amino acids (BCAAs) are promoted to improve exercise recovery.

CL Answer

Which dietary supplements are most often linked to adverse reactions by users?

Find out which types of supplements are most likely to cause adverse effects such as nausea, dizziness, racing heart, or insomnia based on a study of supplement users. Also learn how often adverse effects are reported when taking workout and bodybuilding supplements, weight loss supplements, and more.

Man Experiencing Chest Pain

CL Answer

How much should I expect to pay for supplements? Are higher-priced supplements any better than low-priced brands?

Learn about the cost of supplements. Info including the best pricing on fish oil, CoQ10, vitamins C & D, magnesium, and calcium.

Cost and Quality of Dietary Supplements -- supplement bottles on store shelves

CL Answer

Immunocal is much more expensive than other whey protein isolates - is it worth the extra cost?

Find out how Immunocal, from Immunotec, compares to other whey protein isolates and understand it's costs.

Immunocal: A better whey protein? -- box of Immunocal

CL Answer

Do glutathione supplements work to prevent aging or for other conditions?

Do glutathione supplements help with aging or other conditions such as cancer and diabetes?

Spoon filled with glutathione supplement capsules and held over a white plate

CL Answer

Does citrulline improve exercise performance or recovery?

Information on citrulline supplements helping with exercise endurance, performance, muscle strength, fatigue or soreness after exercise. ConsumerLab.com's answer explains.

Citrulline for Exercise and Muscle Recovery -- bag of citrulline powder

CL Answer

I have heard that caffeine can interfere with the benefits of creatine supplementation. Is that true?

Find out if creatine supplements are impacted by caffeine intake.

CL Answer

What is BPC-157, what is it used for and is it safe?

Find out about BPC-157, including what it's promoted for and if it is safe.

White capsules vials and a syringe on a blue background

CL Answer

Top 8 vitamins and nutrients for vegetarians and vegans

Find out which 8 supplements may be needed by vegetarians or vegans to meet all their daily nutrient requirements and learn ways to find supplements that do not contain ingredients objectionable to people following vegetarian or vegan diets.

Woman pouring supplements into her hand while sitting in front of a table on which vegetables are placed

News Release

January 15, 2014

Problems Found with the Quality and Labeling of Some "Muscle Enhancement" Supplements -- Review of Creatine and Branched-chain Amino Acid Supplements Published by ConsumerLab.com

White Plains, New York, January 15, 2014 — Athletes often turn to supplements such as creatine and branched-chain amino acids (BCAAs) to enhance muscle strength and recovery. These supplements may also benefit people with muscular diseases and those recovering from knee surgery.

Clinical Update

9/15/2020

Preventing Muscle Loss with Leucine?

Do supplements with leucine (a branched-chain amino acid or BCAA) prevent muscle loss when muscles are immobilized (such as in a leg brace)? See what a recent study showed in the What It Does section of our Muscle & Workout Supplements Review.

CL Answer

Are there side effects from collagen supplements?

Find out if there are collagen side effects from supplements (collagen hydrolysate, collagen peptides, etc.) such as nausea, constipation, skin rash and others. ConsumerLab.com's answer explains.

Collagen Supplement Side Effects -- woman with stomach pain

Clinical Update

2/23/2022

Leucine for Muscle Loss?

Did leucine supplementation improve physical function in people ages 70 and older with age-related muscle loss in a recent study? Find out in the Branched-chain amino acids (BCAAs) section of our Muscle & Workout Supplements Review.

Also see our answer to the question: Which vitamins and minerals should someone over 70 take?

CL Answer

What are the health benefits of nutritional yeast and is it safe?

Learn about the nutritional content and health benefits of nutritional yeast (nooch), evidence for or against nutritional yeast for boosting the immune system, lowering cholesterol and blood sugar, plus safety and side effects of nutritional yeast.

Nutritional Yeast

CL Answer

Do "Mr. Happy Stack" supplements improve memory, cognition and mood, and are they safe?

Find out if Happy Stack supplements really work to enhance memory and cognition, plus safety and side effects. ConsumerLab.com's answer explains.

Happy Stack for Memory? -- Person holding a capsule

CL Answer

I heard the S-form of alpha-lipoic acid is bad for me. Why is it in my supplement?

Learn more about R-form alpha-lipoic acid and S-form alpha-lipoic acid and their activity, as described by experts at ConsumerLab.com.

Chemical Structure of Alpha Lipoic Acid on Pink Background

CL Answer

Do any supplements help relieve stress?

Are there actually supplements for stress relief and panic attacks? Learn more about holy basil, fish oil, L-theanine, and ginseng.

CL Answer

What is inositol hexaphosphate (IP6) and myo-inositol? Are they helpful in treating cancer or other conditions?

Inositol hexaphosphate (IP6): Find out if IP6 (also known as phytic acid) can prevent or treat cancer. Clinical evidence, dosage, safety and how IP6 differs from myo-inositol. Consumerlab.com's answer explains.

Wooden spoon filled with white inositol capsules

CL Answer

What are human growth hormone (HGH) supplements? What are the benefits? Are they safe?

Learn about the benefits and risks of human growth hormone (HGH) supplements and injections. Get science-based insights on usage and effects.

Man at gym taking supplement

Clinical Update

9/28/2022

Plant Protein Pairings

What are the best combinations of plant-based foods to ensure proper intake of essential amino acids? Find out in the ConsumerTips section of our Protein Supplements Review.

News Release

July 21, 2010

Tests of "muscle enhancement" supplements show quality problems with some creatine and branched-chain amino acid products -- Review of Muscle Enhancement Supplements published by ConsumerLab.com

WHITE PLAINS, NEW YORK — July 21, 2010 — Athletes often turn to supplements to enhance muscle strength and recovery. New tests of such supplements by ConsumerLab.

Clinical Update

11/10/2013

Amino Acids Speed Recovery From Knee Surgery

A study of men and women receiving knee replacement surgery showed that taking essential amino acids (including branched-chain amino acids) twice daily before and after surgery reduced muscle loss and speeded recovery. For details, including dosage, plus our reviews of amino acid supplements, see the updated Muscle Enhancers Review >> 

Clinical Update

10/05/2018

Amino Acids After Knee Replacement?

Does taking amino acids after knee replacement surgery help maintain muscle volume, mobility, and strength? See what a recent study found in the What It Does section of the Muscle & Workout Supplements Review. (Also see our Top Picks in this category).

Clinical Update

1/24/2023

Exercise While Fasting

To build muscle and burn fat, some people exercise without having eaten since the prior day. Having some protein or amino acids around the time of exercise can help with building muscle – but what’s the best time to do that? Find out what research suggests, in our updated CL Answer about essential amino acids.

Also see: I do moderate exercise for about an hour a few times a week. Which supplements might help me?

Clinical Update

1/20/2023

Creatine & Weight Gain?

Does supplementation with creatine cause water retention or weight gain? Find out what a recent study suggests in the updated Concerns and Cautions section of our Muscle & Workout Supplements Review. Also see our Top Picks for creatine and BCAA workout supplements.

Clinical Update

6/09/2023

Creatine and the Brain?

Does taking creatine improve memory? See what studies have shown in the What It Does section of our Creatine and BCAA Supplements Review. Also see our Top Pick for creatine.

Clinical Update

12/09/2017

Creatine Pumps Up Muscles

Giving creatine during a resistance-training program significantly boosted muscle size more than placebo in a recent study — and certain muscles increased in size more than others. Learn more in the "What It Does" section of the Muscle & Workout Supplements Review (Creatine & BCAAs). (Also see our Top Picks and Cautions and Concerns for creatine).

News Release

May 19, 2009

Review of Magnesium Supplements by ConsumerLab.com Shows One-Quarter Fail Quality Tests

WHITE PLAINS, NEW YORK — MAY 19, 2009 — ConsumerLab.com reported today that among twelve magnesium supplements selected for testing, only nine met quality standards. One supplement contained only 45.

Clinical Update

10/05/2021

Glycine for Urinary Frequency?

Can supplementation with the amino acid glycine improve symptoms of overactive bladder or reduce urinary frequency? See what a new study found in our updated answer to the question: Can glycine improve sleep or reduce nighttime urinary frequency?

Clinical Update

10/23/2021

How Good Is Pea Protein?

How does the amino acid quality and digestibility of pea protein compare to casein? Find out what a new study showed in the ConsumerTips section of our Protein Supplements Review, which also explains the differences between whey, soy, rice, and other sources of protein. Also see our Top Picks among protein powders, including our Top Pick for pea protein.

Clinical Update

12/20/2020

Probiotic for Protein Absorption?

Can a probiotic improve the absorption of amino acids from protein supplements? Find out what a recent study showed in the What It Does section of our Probiotic Supplements Review. Also, see our Top Picks for probiotics.

Clinical Update

5/15/2018

Casein at Night?

It has been suggested that casein protein be taken at bedtime because it is absorbed relatively slowly, providing a more continuous supply of amino acids throughout the night to maintain muscle. A study recently put this theory to the test. See the results in the Casein section of the Protein Powders Review. Also see our Top Picks among products.

Clinical Update

6/15/2018

Better Bone Broth

How a bone broth is prepared can significantly affect its content of amino acids - building blocks for muscle and collagen, according to a recent study. Learn how to find or make better bone broth in the ConsumerTips section of the Bone Broth Review. (Also see our Top Picks among bone broths.)

Clinical Update

10/15/2019

Collagen Peptides vs. Gelatin

It has been generally believed that amino acids are more bioavailable from hydrolyzed collagen (collagen peptides) than from gelatin (which is partially hydrolyzed collagen). A new study put this to the test. See what the researchers found in the What It Is section of the Collagen Supplements Review. Also see our Top Picks among collagen supplements.

Clinical Update

2/17/2015

Creatine Tested for Parkinson Disease

Taking creatine daily for at least five years did not slow the progression of Parkinson disease according to a recently reported study involving nearly 1,000 patients. For more details about the study, other studies with creatine (for strength, fibromyalgia, etc.), and our tests of creatine supplements, see the Product Review of Muscle Enhancers (Creatine and Branched-chain Amino Acids) >> 

Clinical Update

4/15/2015

Muscle Supplements and Testicular Cancer

A study of men who have used muscle-building supplements shows a disturbing increase in the risk of testicular cancer. More information is in the Muscle Enhancers (Creatine and Branched-chain Amino Acids) Review >>

Clinical Update

5/19/2013

Creatine for Fibromyalgia

A new study shows that creatine might have a role in boosting muscle strength in patients with fibromyalgia. Get the details, plus quality ratings for creatine supplements in our updated Muscle Enhancers (Creatine and Branched Chain Amino Acids) Review >>

Clinical Update

9/04/2018

Glutamine for IBS?

Glutamine, an amino acid, plays a role in maintaining the digestive tract. Can taking it as a supplement help people with irritable bowel syndrome (IBS)? Find out what a recent study showed in the Glutamine section of the Muscle Enhancers Review.

Clinical Update

2/19/2019

Kidney Stones Due to Supplement?

An unusual type of kidney stone has been reported in several people who regularly consumed large amounts of a vitamin and amino acid supplement containing a particular form of choline and vitamin C. For details, see the Concerns and Cautions section of the Choline Supplements Review.

Clinical Update

9/16/2022

Are Plant Proteins Enough?

A CL Member asked if plant-based proteins provide all the essential amino acids people must get from their diet. Find out in the Protein section of our article: Top 8 Supplements for Vegetarians and Vegans.

Clinical Update

9/20/2016

Omega-3 and -6 Improves Reading Skills in Children

A combination of the omega-3 fatty acids EPA and DHA plus an omega-6 fatty acid improved reading skills and comprehension in school-age children. For details, including dose, see the "What It Does" section of the Fish Oil and Omega-3 and -7 Supplements Review >>

Clinical Update

8/28/2020

Acetyl-L-carnitine + Alpha-Lipoic Acid for Lowering Blood Pressure?

We were recently asked if taking a combination of acetyl-L-carnitine and alpha-lipoic acid can help lower blood pressure. Find out what research shows in the What It Does section of the Acetyl-L-Carnitine Supplements Review. Also see our answer to the question: Which supplements can help to lower blood pressure?

Clinical Update

1/20/2016

Omega-3's May Be Important in Preventing Cognitive Decline

We have reported in the past that a certain combination of B vitamins slowed cognitive decline as well as brain shrinkage in older people. Now, further analyses finds that these benefits only occurred in people having certain blood levels of omega-3 fatty acids (as found in fish oil). Get the details in the B Vitamins Supplements Review >>

Clinical Update

10/06/2023

Krill Oil for Osteoarthritis?

Can knee pain from osteoarthritis be reduced by a combination of krill oil, astaxanthin and hyaluronic acid? Find out what a recent study showed in the Osteoarthritis section of our Omega-3 Supplements Review, which includes our Top Picks for krill and fish oil supplements.

Also see: Which supplements help with arthritis?

News Release

November 13, 2006

Tests of "muscle" supplements finds some "weak" products but most contain expected creatine, HMB, or amino acids — Review of muscular enhancement supplements published by ConsumerLab.com

WESTCHESTER, NEW YORK — MONDAY, NOVEMBER 13, 2006 — Bodybuilders and athletes often turn to supplements to enhance muscle size and strength.

Recalls & Warnings

May 02, 2017

Seller of Amino Acid Supplements & More Warned for Manufacturing Violations

On April 20, 2017 the FDA issued a warning letter to Naturecom Inc.

Recalls & Warnings

November 11, 2014

Seller of Sexual, Muscle Enhancement Supplements Warned for Manufacturing Violations and Drug Claims

On August 26, 2014, the FDA issued a warning letter to GE Pharma LLC following a facility inspection which found the company's products, including Fire Burn, Fire Storm, Creatine, Amino Fire, Nitric Fire, Jet Fire, Oxy Fire, HGH, Cissus, Hydro shield, Performa-Test, Raspberry Ketones, Fire Drol, ...

Recalls & Warnings

May 23, 2016

Amino Acid Supplements Recalled

On May 18, 2016, Ultimate Nutrition Inc. issued a recall of its Amino Gold amino acid tablets and capsules because they contain undeclared milk in the form of hydrolyzed whey protein.

Recalls & Warnings

September 12, 2012

Distribution of Weight Loss Product Containing DMAA Should Be Stopped Immediately, Warns FDA

On August 28, 2012, the FDA issued a warning letter to Regeneca stating that the company's RegeneSlim, which was promoted as a dietary supplement for weight loss, is adulterated with dimethylamylamine (DMAA) and that failure to immediately cease distribution of this product could result in FDA ...

Recalls & Warnings

April 29, 2014

Seller of B Vitamins, CoQ10, Amino Acids and Other Supplements Warned for Manufacturing Violations and Drug Claims

On April 1, 2014, the FDA issued a warning letter to Bio-Recovery, Inc.

Recalls & Warnings

September 10, 2012

Maker of Concussion Recovery Supplement Warned For Making Drug Claims

On August 28, 2012, the FDA issued a warning letter to Trinity Sports Group, Inc. after a review of the company's websites found statements about Neuro Impact Concussion Response Formula constituted drug claims not permitted on supplements. 

Recalls & Warnings

October 08, 2016

Seller of Cell Power and Super Silica Warned for Manufacturing Violations, Misbranding

On September 23, 2016, the FDA issued a warning letter to SSO, Inc.

Recalls & Warnings

April 29, 2012

FDA Says DMAA Can't Be Sold as a Supplement -- Warns Sellers

On April 27, 2012, the U.S.

Recalls & Warnings

August 09, 2012

FDA Warns Sports Nutrition Manufacturer of GMP Violations

On June 26, 2012, the FDA issued a warning letter to Parrillo Performance subsequent to a manufacturing and packing facility inspection which found Parrillo products to be adulterated due to current Good Manufacturing Practices (cGMP) violations.

Recalls & Warnings

August 28, 2013

Maker of Sexual Enhancement Supplement Warned for Manufacturing Violations

On July 11, 2013, the FDA issued a warning letter to Precise Nutrition International Inc.

Recalls & Warnings

April 19, 2013

Recall: Protein Powder May Have Been Contaminated During Packaging

On March 14, 2013, F.H.G Corporation, dba Integrity Nutraceuticals, issued a voluntary recall of MusclePharm Cookies 'N" Cream Combat Powder and Banana Cream Combat Powder protein powders because they may be contaminated with extraneous materials due to problems on the packaging line.

Recalls & Warnings

June 24, 2014

CELLFOOD Recalled in Canada

On June 23, 2014, Health Canada recalled CELLFOOD (Nu Science), a supplement promoted for improved energy, endurance and natural health, because it was found to be an unauthorized health product.

Recalls & Warnings

January 16, 2015

CVS Sued for Eye Health Supplement Claims

A class-action lawsuit has been filed against CVS for promoting the company's Advanced Eye Health supplement as comparable to the formula used in the large National Institutes of Health (NIH) eye disease study known as AREDS2, despite the fact that it does not contain the same ingredients.