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December 15, 2024 6 min read
The world of bodybuilding and fitness is filled with promises of fast gains, shredded physiques, and the ultimate performance edge. While scientifically proven supplements like caffeine, protein, and more can be a valuable part of your daily routine, not all supplements live up to the hype that they are said to have.
In fact, some popular supplements once believed to be effective for muscle growth and testosterone have since been debunked by scientific research, and knowing which ones to avoid can save you money, time, and potential disappointment.
So in this article we’re providing a list of supplements that were once celebrated for their supposed effects on muscle growth, testosterone, and more, but have since been proven ineffective for their claimed intended purposes.
Let’s get started.
This one has been debunked for years, yet this ingredient still finds its way into test boosters and debunked testosterone claims continue to be used for marketing purposes.
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The bodybuilding claim: Boosts testosterone levels and enhances muscle growth.
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The reality: While Tribulus terrestris was marketed as a natural testosterone booster, and it does have these effects in animals such as rats, rabbits, and primates(1), numerous studies have found it has little to no effect on testosterone levels in humans. For bodybuilders and athletes hoping for increased strength and muscle growth, the results simply aren’t there.
• While it does not have any effect on test, some studies suggest beneficial effects on blood lipid profiles, although this research is limited(2).
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What to do instead: Focus on resistance training, proper nutrition including
adequate protein intake, hydration, and sufficient sleep. These have the most proven impact on testosterone and muscle growth.
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The bodybuilding claim: Enhances muscle growth.
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The reality: Glutamine is a naturally occurring amino acid that is the most abundant non-essential amino acid in your body. It’s important for gut health, immune function(3), and more, but studies have shown that it doesn’t enhance muscle growth. However, it has been shown to have positive effects on burn victims and other individuals who have experienced high levels of stress that cause muscle catabolism(3). While Glutamine does not enhance muscle growth, one meta-analysis did show it had a positive effect on weight reduction(4). Some research suggests it is effective for reducing muscle soreness(5), while others suggest its effects on muscle recovery are unclear(6).
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What to do instead: Stick to whole foods to meet your amino acid needs, and supplement with
a high-quality protein powder with a full profile of essential amino acids if you need help reaching your daily intake. If you’re looking for something to reduce muscle soreness after intense training, high dose BCAA’s have been shown to help(7). You can grab a bottle of BCAA’s
here.
ZMA is a formula that combines the two minerals zinc and magnesium with vitamin B to create a supplement that’s a blend of all three.
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The bodybuilding claim: Boosts testosterone and improves strength and athletic performance.
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The reality: There’s nothing earth shattering about this supplement, as all three ingredients can all be obtained through your diet. While ZMA supplements gained popularity for their supposed ability to increase testosterone and
improve athletic performance, research shows no direct link between ZMA supplementation and enhanced performance(8), strength(9) or hormone levels in individuals who are not deficient in zinc(10) or magnesium. That being said, all three of these ingredients are necessary for many bodily functions including sleep, immune function, and more.
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What to do instead: If you want to take this supplement or any of the 3 included in it separately, you can certainly do so, just don’t take it thinking your test levels are going to improve as a result. If you want to take them separately, RDA for zinc is 50 mg, 400mg for Magnesium, and 1.3 mg for B6.
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The bodybuilding claim: Improves recovery, strength, and growth hormone levels.
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The reality: This flashy supplement once made headlines when pro baseball players used it for its supposed ability to enhance growth hormone levels, but studies fail to show any meaningful benefits. Its claims are largely anecdotal, with no substantial scientific backing. We have a detailed article on it
here.
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What to do instead: Focus on the basics. Muscle growth and hormone optimization is best achieved through consistent training, proper nutrition, rest and recovery, hydration, and consistent sleep habits.
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The bodybuilding claim: Prevents muscle breakdown and improves lipid profiles.
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The reality: HMB was hyped as a breakthrough for muscle growth, particularly for beginners or
those in a calorie deficit. However, while research suggests it may have minor benefits for untrained and elderly individuals(11,12,13), its effectiveness diminishes significantly for experienced athletes. One study measuring experienced athletes showed small improvements in fat free mass, but only where protein intake was suboptimal(14). In terms of lipid profiles, one meta-analysis looking at how HMB affected lipid profiles included a total of 10 RCTs (randomized control trials) comprising 421 participants showed small, but not statistically significant improvements(15).However, it is important to note that it has been shown to decrease cortisol concentration in resistance training endurance and have positive effects on testosterone in aerobic and anaerobic combined sports(16,17).
• What to do instead: If you’re not an advanced athlete or an elderly individual, you can skip this one and save your money. If you’re looking to build muscle and get lean, focus on the basic principles of progressive overload and adequate nutrition including meeting your daily protein needs to prevent muscle breakdown and promote growth. We’ve got an entire line of delicious whey and dairy-free protein options with all the essential amino acids which you can find
here.
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The bodybuilding claim: Improves recovery and reduces muscle soreness.
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The reality: While
antioxidants are certainly essential for overall health and immune function, when it comes to building muscle, taking high doses of antioxidant supplements interfere with your body’s natural adaptation to exercise, which actually blunt the benefits of your training. While oxygen is necessary for us to survive, in large amounts in our blood stream it binds with other molecules to form 'reactive oxygen species' (ROS) and can be toxic, as they attract electrons from other molecules around them. This means that ROS needs to be kept under control, and the body has a number of mechanisms to do it, including using antioxidants from the food you eat to mitigate their effects(8). But there appears to be another crucial mechanism at play. You see, intense muscle contraction activity can result in reactive oxygen species production in humans. In this context, ROS acts as a signaling molecule to the mitochondria of the cells that lead to muscle repair. In fact, antioxidant supplementation has been more consistently reported to have deleterious effects on the response to overload stress and high‐intensity training, suggesting that remodeling of skeletal muscle following resistance and high‐intensity exercise is more dependent on ROS/RNS signaling(19).
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What to do instead: While Vitamin C is valuable in terms of
improving immune function when you’re sick(20), Vitamin E in high doses has been shown to have negative effects in all cause mortality(21). Instead, get your antioxidants from whole foods like fruits and vegetables, which provide the right balance without overloading your system.
While there certainly are supplements that are backed by solid research to positively impact muscle growth and athletic performance like caffeine, protein, creatine, and more —make sure they align with your goals and are backed by solid research.
When it comes to building muscle, getting stronger, and burning fat, the fundamentals will always reign supreme. Stick to the proven basics: Consistent resistance training, a nutrient-dense diet, and recovery. For supplements that do work—like creatine, caffeine, and whey protein—make sure they align with your goals and are backed by solid research.
When it comes to building muscle and supplements, skip the hype and focus on what truly works and is backed by mountains of research, like this.
