Best Supplements for Muscle & Recovery
Preserving muscle is one of the highest-leverage longevity moves — strength predicts healthspan. These compounds have human evidence for lean mass, strength, or recovery when paired with resistance training (which does the heavy lifting).
The top pick
The top-ranked pick here is GlyNAC Tier A — Glutathione Synthesis. Next best-evidenced: Creatine Monohydrate and R-Alpha Lipoic Acid.
Ranked by strength of human evidence (Tier A > B > C) and mechanistic fit — computed from the compound registry, not hand-picked. Every entry links to its full evidence deep-dive with PubMed citations. Educational only, not medical advice.
- Creatine MonohydrateTier A
Phosphocreatine (PCr) / ATP Buffering
3–5g/day monohydrate (optional 20g/day loading, 5–7 days)AM/PM3 PMIDs - Omega-3 (EPA + DHA)Tier A
Specialized Pro-resolving Mediators (SPMs)
2–4g combined EPA+DHA daily (with fat-containing meals)AM/PM3 PMIDs - GlycineTier B
Glutathione Precursor / Multi-Pathway
3g PM (sleep) or up to 15g/day divided (metabolic)PM3 PMIDs The strongest RCT evidence for preventing muscle loss during bed rest, hospitalization, and sarcopenia
3 g/day divided TID (1 g × 3)AM/PM4 PMIDs
The aging mechanisms behind this goal
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What is the best supplement for building muscle after 50?
Creatine monohydrate has Tier A evidence in older adults — added to resistance training it produced significantly greater lean mass and strength versus training alone. It does nothing without a training stimulus.