Categories: Workout Supplements

The 11 Best Supplements for Weight Loss and Muscle Gain

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If you are you looking for the best supplements for weight loss and muscle gain, the 10 supplements on this list are exactly what you need.

Over the course of my basketball career, I have used a variety of natural supplements to improve my physical conditioning, build lean muscle mass, and lower my body fat percentage.

In my opinion, the 10 best supplements for muscle gain and weight loss are (in no particular order):

Throughout the article, I will also provide suggestions for each of these products which I have used before or believe to be the best quality, for the best price. Feel free to check out my suggestions!

If you are interested in learning more about each of these weight loss and muscle building supplements, keep reading below!

Citrulline Malate

Although citrulline malate is one of the best supplements for weight loss and muscle gain, it is still relatively unknown.

Citrulline malate creates vasodilation, which is when your blood vessels dilate and allow for better blood flow throughout your body. Due to this, citrulline malate increases human growth hormone (HGH) production, increases the flow of nutrients throughout your body, and stimulates better responses from your circulatory system.

Studies have shown that taking citrulline malate before training increases your work capacity and decreases muscle soreness after training.

The best options for using citrulline malate are about 30-minutes before your training sessions, or about 1-hour before you go to sleep.

In my opinion, the best citrulline malate product is:

Bulk Supplements Citrulline Malate


L-carnitine is generally known only as a weight loss supplement, but it is useful for building muscle as well. In fact, l-carnitine is one of the best supplements for weight loss and muscle gain.

According to a study published in the journal Current Drug Metabolism,

“L-carnitine transports the chains of fatty acids into the mitochondrial matrix, thus allowing the cells to break down fat and get energy from the stored fat reserves.”

Due to this, L-carnitine is useful for both building muscle and losing weight. In fact, it is one supplement which helps you build lean muscle mass and burn body fat nearly at the same time!

L-carnitine also helps your body feel stronger and more energized, which will help you have more successful workouts.

Personally, my favorite l-carnitine product is:

RSP Nutrition L-Carnitine Capsules (500mg)

Creatine Monohydrate

Outside of whey protein powder (which you might be surprised to not see on my list) creatine monohydrate is probably the most widely used of the best supplements for weight loss and muscle gain.

Creatine monohydrate increases your muscle size and helps you have more energy for training by drawing additional water into your cells and improving your conversion of energy.

According to a study published in the International Sport Med Journal,

“Creatine supplementation may alter skeletal muscle directly, by increased muscle glycogen and phosphocreatine, faster phosphocreatine resynthesis, increased expression of endocrine and growth factor mRNA, or indirectly, through increased training volume.”

Creatine is a relatively easy supplement to use, and most people have excellent results simply taking 5 grams of creatine per day with a source of carbohydrates. Although you can take creatine specifically before or after training, the effect is relatively similar no matter when you take your dosage.

After a course of 6-8-weeks, you will notice the lean muscle mass building and fat loss properties of creatine!

There are many good creatine monohydrate products, but I prefer:

Optimum Nutrition Micronized Creatine Monohydrate


CBD oil is legally not a supplement or a medication, but regardless it is one of the best products for both muscle gain and weight loss.

For those of you who don’t know, CBD oil is produced from the cannabis plant. CBD is known as a “cannabinoid,” and there are over 80 known cannabinoids in existence. Unlike the other well-known cannabinoid THC, CBD does not cause any psychoactive effects, and it does not create any overwhelming sense of hunger.

Instead, the main role of CBD is to create homeostasis within your body. Notably, other commonly experienced beneficial effects of using CBD oil include reducing inflammation, decreasing chronic pain, and improving mood.

CBD oil also contains a plethora of healthy fatty acids, which are excellent for stimulating both testosterone and human growth hormone over time.

There are many different CBD products, including CBD oil tinctures, capsules, topical products, and much more, and all types of CBD products can improve your ability to lose weight and build muscle!

For example, you can start your morning with a matcha tea/CBD oil “latte” like I do! Check out this video to see:

Although CBD oil is not a conventional weight loss or muscle building supplement, it is certainly one of the 10 best because it can improve your body in so many ways!

If you are new to CBD products, two of my favorite CBD companies are:

PhytoLogica and Infinite CBD

Branch Chain Amino Acids (BCAAs)

Of all the best supplements for weight loss and muscle gain on this list, BCAAs are probably the most traditional muscle building and weight loss supplements.

Branch chain amino acids are essentially just grams of extremely easily digestible amino acids. Unlike complete proteins, these amino acids do not need to go through your stomach to be digested. Instead, they are absorbed directly through the blood stream to your muscles.

You can drink BCAAs before, during, or after your training sessions to help build more lean muscle mass and lower your body fat percentage.

According to a study produced in The Journal of Nutrition,

“BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.”

Although there are many excellent BCAA products, without a doubt my two favorite products are:

RSP Nutrition Amino Lean and Scivation Xtend

Beta Alanine

Beta alanine is another muscle mass building and weight loss supplement which helps your body through increasing your workout capacity.

Beta alanine is especially effective because it buffers lactic acid build-up within the body, increasing your ability to do intense anaerobic workouts. Over time, you will develop much more lean muscle mass because you will be able to lift more weight and perform longer workouts.

Studies have shown that taking 3.2 grams of beta alanine per day is the optimal dose, and you should split this dosage up throughout your day.

In my opinion, the best beta-alanine supplement is:

Bulk Supplements Beta Alanine


Whether you drink a pre workout drink, coffee, or green tea before your workout, caffeine is one of the best supplements for muscle gain and weight loss.

There are many benefits of caffeine intake, including:

  • Improved Focus and Concentration
  • Increased Motivation for Training
  • Increased Fat Oxidization
  • Less Connection with Fatigue Receptors
  • Reduced Soreness Following Training Sessions

Taking caffeine before a workout is directly beneficial for increasing your strength and training capacity, as well as your metabolic rate and fat burning.

Honestly, caffeine is one of the most important supplements to use before working out!

Although there are tons of pre workout products which can help you both build muscle and lose weight, my favorite is:

Cellucor C4 Original


In my opinion, there is no doubt that l tyrosine is one of the best supplements for weight loss and muscle gain, although it is entirely different than the other supplements on my list.

According to a study published in the Journal of Chemical and Pharmaceutical Research,

“Tyrosine is used by the body to make the neurotransmitter noradrenaline. Noradrenaline is believed to be in short supply in the brains of people who are depressed. Tyrosine may help athletes avoid overtraining, due to its ability to offset fatigue.”

Since L-tyrosine is a pre-cursor of dopamine, usin an L-tyrosine supplement can:

  • Heighten Mental Alertness
  • Increase Feelings of Well-Being
  • Decrease Feelings of Depression
  • Combat Physical and Mental Fatigue

Along with being an amino acid itself, l-tyrosine will also help you build muscle and lose more weight through keeping your body physically and mentally “fresh.”

I believe the most effective L-tyrosine supplement is:

NOW L-Tyrosine 500mg Capsules

Fish Oil

Fish Oil is a substance composed of Essential Polyunsaturated Fatty-Acids, an Omega-3 Fatty Acid.

Although most people consider fish oil as a supplement for joint health, it is also one of the best supplements for weight loss and muscle gain! Fish oil is excellent for helping you both lose weight and build lean muscle.

According to a study published in Diabetologia,

“DHA/EPA (from fish oil) and rosiglitazone exerted additive effects in prevention of obesity, adipocyte hypertrophy, low-grade adipose tissue inflammation, dyslipidaemia and insulin resistance, while inducing adiponectin, suppressing hepatic lipogenesis and decreasing muscle ceramide concentration. The improvement in glucose tolerance reflected a synergistic stimulatory effect of the combined treatment on muscle glycogen synthesis and its sensitivity to insulin.”

In other words, fish oils helps your body work more effectively through improving your body’s sensitivity to insulin and improving muscle glycogen synthesis. Both of these effects are excellent for your health, and for creating an aesthetic body!

When you are looking for a fish oil supplement to use, the main characteristics to look for are the content of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Also, I highly suggest you choose a product that is specifically labeled “no fish burps” because those are extremely unpleasant!

Amongst numerous other benefits (which I will discuss below), fish oil contains squalene and other sterols which offer health benefits such as antioxidant and cardio-protective actions.

Natural Sources for Obtaining Fish Oil

Fish Oil is obtained by eating fish or taking easy-to-find supplements, rich in fish oils and beneficial for the body.

If you choose to try to add more fish to the diet, the following types of fish all provide large amounts of health benefits!

  • Mackerel
  • Tuna
  • Salmon
  • Sturgeon
  • Gray mullet
  • Anchovies
  • Anchovy
  • Sardines
  • Herring
  • Trout
  • Menhaden

These all provide about 1 gram of Omega 3 fatty acids per every 3.5 ounces of weight.

Fish Oil supplements are usually made from mackerel, herring, tuna, salmon, halibut, mackerel, cod liver, and whale blubber.  Supplements often also include small amounts of Vitamin-E to optimize the conservation of its formula.

Benefits of Fish Oil Supplements

Fish oil is effective in reducing the level of triglycerides (fats that are related to “bad” cholesterol) or blood pressure level.  There is scientific evidence that suggests that it is possible to lower these high triglyceride levels with the supplementation of fish oil.

According to one study produced in the Annals of Internal Medicine,

“findings indicate that relatively small amounts of fish oil can have beneficial effects on plasma triglyceride levels in hypertriglyceridemic patients.”

Furthermore, fish oil supplementation also appears to prevent several health issues, such as:

  • Heart disease and stroke risk can be reduced by approximately 27% through moderate consumption of fish according to research. However overly-large quantities of fish consumption appear to double the risk of strokes! So make sure you are only eating a controlled-steady diet of fish, but eat enough to obtain its many benefits!
  • High blood pressure is effectively regulated with fish oil supplementation, as well as those with mild and moderate forms of hypertension.
  • Rheumatoid Arthritis
  • Menstrual pains
  • Attention Deficit Disorder (ADD) and Attention Deficit Hyper Activity Disorder (ADHD) both can be treated to a certain extent with fish oil supplementation.
  • Kidney Problems
  • Various Eye Diseases
  • High Cholesterol

An important part of fish oil is taking it at the right time. Taking your fish oil supplement at the proper time ensures you get the full benefits out of your omega-3 product. You can learn here the best time to take fish oil.

The most important part of obtaining all of these benefits is that you must find a quality product.

Fish oil, in any form that is not overwhelmingly pure, can have minor yet annoying negative side effects, and will not provide nearly as many benefits as it otherwise would.

Best Fish Oil Supplement

I have tried tons of different fish oil supplements, but my all-time favorite is Optimum Nutrition Fish Oil Capsules.

One of the issues with different fish oil supplements is that they can cause “fishy burps.” It is an obnoxious issue and one you don’t want to experience.

The Optimum Nutrition Fish Oil Capsules don’t cause that- or at least they never have for me!

Outside of the Optimum Nutrition fish oil product, I believe the best fish oil supplement is:

Sports Research Omega-3 Wild Alaskan Fish Oil

Shark Cartilage

While you might know about fish oil already, you certainly need to know more about shark cartilage as well!

Shark cartilage is similar in some ways, with even more remarkable benefits in others!  Unlike fish oil (which you can get an adequate amount of from your diet), shark cartilage supplements are truly the only option.

Shark cartilage and fish oil are both very rich in Omega-3 fatty acids and have a multitude of various health benefits. Whether you are trying to get an aesthetic body, reduce joint pain, or simply improve your overall health, these two supplements are excellent for many people.

Keep reading below to find out more about why shark cartilage is one of the best supplements for weight loss and muscle gain.

Benefits of Shark Cartilage Supplements

Shark cartilage has been used for literally thousands of years to treat ailments in the body, although it is far more popular in Eastern Hemisphere cultures.  Shark cartilage consists of the very tough connective tissue removed from the shark’s skeleton, which is then processed for supplementation.

After the skin is removed, it is dried and compressed to supplement form.

Although shark cartilage is much more common in the Eastern Hemisphere, you can easily purchase shark cartilage supplements.

Some of the key nutrients in shark cartilage include:

  • Protein
  • Calcium
  • Phosphorus
  • Collagen
  • Sulfur
  • Mucopolysaccharides, (a substance having a gelatinous appearance, and found in the body’s cells).

Shark cartilage has legitimate anti-inflammatory, analgesic, anti-tumor and immune boosting power. It also protects your own bodies cartilage and synovial fluid in the joints.  Shark cartilage is commonly used to treat several diseases such as:

  • Arthritis
  • Rheumatism
  • Osteoporosis
  • Osteoarthritis
  • Enteritis (Inflammation of the Intestine)
  • Diabetes
  • Reduce Joint Deterioration
  • When Consumed with Vitamin-D, Helps Regulate Calcium In the Body

Shark cartilage also has attributes that remove damaged blood vessels located in our joints, and it significantly helps to reduce pain because of this property.

As I said before, you can utilize shark cartilage in various ways depending on your need. Not only can you take an oral supplement, but you also could use a topical product.

Recently, I have begun using the topical shark cartilage with great success!  It has done wonders for my consistent knee tendinitis, especially while driving long distances!  I can say that without a doubt shark cartilage cream is the best supplement to use while traveling if you have aches and pains that bother you.

The topical shark cartilage products increase blood flow so rapidly that you will feel almost immediate relief and relaxation!

Although people have commonly used shark cartilage for various treatments for thousands of years, the researched evidence to confirm its effectiveness in any treatments is presently insufficient.  Despite the lack of sufficient evidence, it is frequently used for several treatments, and accepted as a legitimate plan or strategy.

Safety of Shark Cartilage Supplement Use

Presently there are no overwhelming indications to suggest that there are any serious negative side effects with the usage of shark cartilage, and it is considered safe (especially when the length of time and dosage are appropriate).

Shark cartilage can have a bad taste when taken orally; and there is potential to cause vomiting, dizziness, fatigue, and an upset stomach.

However, these symptoms are rare and are not overwhelming.

There is no information about the reliability of shark cartilage for pregnant women and breastfeeding mothers, and people with high calcium levels should avoid taking it because it may increase the calcium level in your body.


The last one of the best supplements for weight loss and muscle gain on my list is melatonin!

Melatonin is the only true “sleep” supplement on this list, and it helps you lose weight and build muscle through improving your nightly sleep. However, that isn’t the only benefit of melatonin!

Melatonin is a naturally occurring hormone within the human body, although with years humans are producing less and less of it. Due to this, we have a much more difficult time sleeping well each night, and we are consistently piling up “sleep debt.”

Along with improving your health through improving your nightly sleep and overall sleep cycle, melatonin stimulates growth hormone production which helps with increasing your basal metabolic rate, improving muscle recovery, and stimulating muscle growth.

As stated in a study published in Clinical Endocrinology,

“Our data indicates that oral administration of melatonin to normal human males increases basal GH (growth hormone) release and GH responsiveness to GHRH through the same pathways as pyridostigmine.”

For melatonin, it is normally more important to consider the dosage than the brand. Most melatonin products are equally effective (in my opinion), but the dosage is very important.

For most people, 1-3mg of melatonin each night is all that is necessary to make a positive impact. Although melatonin does not cause addiction or severe dependency, you still don’t want to overuse the product. There are many products which contain 5-10mg of melatonin, but I personally don’t ever use that much per night.

In my opinion, the best melatonin supplement is:

NOW Foods Melatonin 3mg

Concluding Thoughts – The Best Supplements for Weight Loss and Muscle Gain

Although I have tried hundreds of different natural supplements, I know I can always count on these 11 to give me the results I am looking for, which is why i believe they are the best supplements for weight loss and muscle gain.

One of the biggest problems with the dietary supplement industry is that many people are scammed by fancy marketing, and they never get to use products which will actually help them.

Choosing to use these 10-muscle growth and weight loss supplements will help you make positive changes to your body, because the research and evidence says they will work!

Adam Kemp

Hello! My name is Adam Kemp, and I am a professional basketball player with a wealth of worldly knowledge about health and fitness! Check out my website to find a variety of fitness tips and health advice that I have learned throughout my basketball career. I have just begun my 6th year of playing professional basketball, and I have played in many countries throughout Europe and Eur-Asia. Along with my career as a professional basketball player, I graduated from Marist College in 2014 with a B.A. in Sports Communications and a Minor in Psychology. My areas of expertise pertaining to health and fitness include helping people lose weight, gain muscle mass, and become a better athlete. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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Adam Kemp
Tags: Creatine

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