Lean Mass
Research analysis lead by Kamal Patel
All content reviewed by Examine.com Team. Published:
Last Updated:
All content reviewed by Examine.com Team. Published:
Last Updated:
Human Effect Matrix
The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect lean mass
| Grade | Level of Evidence [show legend] |
|---|---|
|
Robust research conducted with repeated double-blind clinical trials |
|
Multiple studies where at least two are double-blind and placebo controlled |
|
Single double-blind study or multiple cohort studies |
|
Uncontrolled or observational studies only |
|
Level of Evidence
?
The amount of high quality evidence. The more
evidence, the more we can trust the results.
|
Outcome |
Magnitude of effect
?
The direction and size of the supplement's impact on
each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
|
Consistency of research results
?
Scientific research does not always agree. HIGH or
VERY HIGH means that most of the scientific research agrees.
|
Notes |
|---|---|---|---|---|
|
|
Conjugated Linoleic Acid |
Minor
|
Moderate See all 13 studies |
Some evidence that CLA can preserve lean mass during fat loss in an obese cohort of patients, but even in this subgroup the results are highly unreliable.
|
|
|
Creatine |
Minor
|
Very High See all 20 studies |
Does appear to have inherent lean mass building properties, but a large amount of research is confounded with water weight gains (difficult to assess potency).
|
|
|
Colostrum |
Minor
|
Moderate See all 5 studies |
Colostrum, inherently due to being a dietary protein, appears to promote lean mass accrual. This is comparable to a similar dose of whey protein as the growth factors in colostrum do not appear to provide an additional benefit.
|
|
|
Whey Protein | |||
|
|
Chromium | |||
|
|
Dehydroepiandrosterone | |||
|
|
HMB | |||
|
|
Arginine | |||
|
|
Beta-Alanine | |||
|
|
Coleus forskohlii | |||
|
|
L-Carnitine | |||
|
|
Leucic Acid | |||
|
|
Vitamin D | |||
|
|
Arachidonic acid | |||
|
|
D-Aspartic Acid | |||
|
|
Ecdysteroids | |||
|
|
Fenugreek | |||
|
|
Fish Oil | |||
|
|
Glutamine | |||
|
|
Hoodia gordonii | |||
|
|
Leucine | |||
|
|
Licorice | |||
|
|
Punicic Acid | |||
|
|
Tribulus terrestris | |||
|
|
Trimethylglycine | |||
|
|
Ursolic Acid | |||
|
|
Velvet Antler | |||
|
|
Yohimbine | |||
|
|
Eurycoma Longifolia Jack | |||
|
|
Safflower Oil | |||
|
|
Ashwagandha | |||
|
|
Cocoa Extract | |||
|
|
Mangifera indica | |||
|
|
Vitamin C | |||