Top 5 Supplements for Bone Strength, Muscle Growth & Fat Loss

When it comes to fitness, supplements can help fill nutritional gaps and optimise results. Here are the top five scientifically backed supplements for stronger bones, muscle growth, and fat loss.

1. Whey Protein (Muscle Growth & Recovery)

• Why it matters: Provides essential amino acids to repair and build muscle.

• Scientific backing: Enhances muscle protein synthesis post-workout (Tang et al., 2009).

• Best dosage: 20–40g post-workout.

2. Creatine Monohydrate (Strength & Performance)

• Why it matters: Boosts ATP production for strength, endurance, and muscle mass.

• Scientific backing: Proven to enhance lean body mass and exercise performance (Kreider et al., 2017).

• Best dosage: 3–5g daily.

3. Calcium & Vitamin D (Bone Health & Strength)

• Why it matters: Calcium is vital for strong bones, and Vitamin D enhances absorption.

• Scientific backing: Deficiency leads to weaker bones and higher fracture risk (Holick, 2007).

• Best sources: 1,000–1,200mg of calcium + 800–1,000 IU of Vitamin D daily.

4. Caffeine (Fat Loss & Performance Boost)

• Why it matters: Increases metabolism, energy levels, and fat oxidation.

• Scientific backing: Boosts metabolic rate and fat oxidation (Dulloo et al., 1989).

• Best dosage: 100–300mg pre-workout.

5. Omega-3 Fatty Acids (Inflammation & Recovery)

• Why it matters: Supports joint health, reduces inflammation, and aids muscle recovery.

• Scientific backing: Omega-3s can decrease muscle soreness and improve overall recovery (Jouris et al., 2011).

• Best sources: Fatty fish (salmon, mackerel) or 1–3g of high-quality fish oil daily.

  
  

Final Thoughts

These five supplements have solid scientific support for improving bone health, muscle growth, and fat loss. While helpful, they work best alongside proper training and nutrition. Always choose high-quality supplements and consult a healthcare professional before adding them to your routine.