Menno Henselmans
Only protein (when deficient) and creatine show consistent muscle growth benefits; most other supplements lack meaningful evidence.
Protein and creatine are the only supplements with strong evidence for muscle growth; others show minimal or no direct benefit.
We checked the science
our breakdown of the video
10 claims, each mapped to its moment in the video
Taking collagen supplements does not help muscles grow larger if you are already consuming enough total protein and vitamin C, because collagen does not contain the right amino acids or biological mechanism to directly stimulate muscle growth.
Evidence points in both directions — no clear conclusion yet.
Taking HMB supplements does not significantly increase muscle growth in people who already eat enough protein, but might slightly affect muscle growth when calorie intake is very low or training intensity is extremely high.
Multiple causal studies (randomized trials and reviews) support this claim.
Taking fish oil supplements containing EPA and DHA may lead to very small or negligible gains in muscle size and strength for most people, and these changes are not large enough to be meaningful in a clinical or practical sense.
Multiple causal studies (randomized trials and reviews) support this claim.
Many fish oil supplements sold commercially do not contain the amount of EPA and DHA claimed on their labels, show signs of degraded fats beyond safe limits, and may contain harmful contaminants like heavy metals.
Shows a real connection between these things — genuine evidence, though it can't prove cause and effect, and stronger studies could still change it.
Taking citrulline supplements may help improve blood flow and allow more repetitions during high-repetition, short-rest workouts, but it does not cause measurable increases in muscle size over time.
Evidence points in both directions — no clear conclusion yet.
Taking caffeine before exercise may make the experience more enjoyable, but it does not cause muscles to grow larger or stronger over time.
Evidence points in both directions — no clear conclusion yet.
Taking creatine supplements leads to higher levels of creatine in muscles, improves the ability to regenerate energy during intense workouts, and over 8 to 12 weeks, allows for more total training and measurable muscle growth.
Evidence points in both directions — no clear conclusion yet.
Taking creatine supplements may enhance thinking and memory in older people or those who are sleep-deprived or have cognitive difficulties, but it does not noticeably change thinking skills in healthy young adults.
Multiple causal studies (randomized trials and reviews) support this claim.
Taking extra protein supplements can lead to greater muscle growth only if your total daily protein intake is less than 1.6 grams per kilogram of body weight. If you already consume more than this amount, additional protein supplements do not result in further muscle growth.
Evidence contradicts this claim.
Using drugs to block myostatin can reduce the amount of muscle lost when a person is consuming fewer calories, by about half compared to not using such drugs.
Not enough evidence yet — take this with caution.
Key Takeaways
Summary
Based on the video transcript only.
- 1Problem: People think taking many supplements will make them grow muscle faster, but most don't actually help.
- 2Core methods: Protein supplementation, creatine monohydrate, collagen with vitamin C, HMB, omega-3 fatty acids, citrulline.
- 3How methods work: Protein fixes muscle if you don't eat enough; creatine helps you lift more by giving muscles quick energy; collagen supports tendons but doesn't build muscle; HMB might help only if you're starving or overtraining; omega-3s reduce swelling and help joints; citrulline makes blood flow better during workouts but doesn't make muscles bigger.
- 4Expected outcomes: You gain 1–2 kg of muscle-like mass with creatine if you're not getting enough protein, and protein helps if you're deficient. Everything else gives tiny or no muscle growth.
- 5Implementation timeframe: Creatine and protein show results in weeks to months; other supplements may take months to show minor recovery benefits, but no significant muscle growth.
Related videos
Menno Henselmans
The Top 3 Reasons You’re Not Gaining Muscle
Menno Henselmans
You need this many carbs to maximize muscle growth
Menno Henselmans
How to get perfect skin: a no-BS lifter's guide
Menno Henselmans
Why is nobody in fitness talking about this?
Menno Henselmans
Stop Obsessing Over Your Macros. Only 2 Things Matter
Menno Henselmans