By Leo
Gaining weight may not be as commonly discussed as weight loss, but it’s a very real concern for many people. Whether due to a fast metabolism, chronic illness, recovery from surgery, or simply struggling with low appetite, unwanted weight loss can affect energy, immunity, and overall well-being.
Fortunately, natural supplements can be a gentle, effective way to support healthy weight gain when combined with a balanced diet and strength training. Below are two evidence-backed supplements that can help promote muscle growth, improve appetite, and support calorie intake.
Whey Protein
Whey protein is one of the most effective supplements for healthy weight gain, especially when paired with resistance training. It provides high-quality protein that helps build muscle mass, improve strength, and support recovery.
- Mechanism of action: Delivers fast-absorbing amino acids to support muscle protein synthesis
- Dosage or usage tip: Mix 20–40 g of whey protein powder into smoothies or shakes daily, ideally after workouts
- Buy Whey Protein here
Creatine Monohydrate
Creatine is a well-researched compound that helps increase muscle size, power, and performance. While not a calorie-rich supplement, it can indirectly support weight gain by boosting strength and allowing for more intense training.
- Mechanism of action: Increases phosphocreatine stores in muscles, promoting cell volumization and muscle growth
- Dosage or usage tip: Start with a loading phase of 5 g, 4 times daily for 5–7 days, then 5 g daily for maintenance
- Buy Creatine Monohydrate here
Summary
Gaining weight in a healthy, sustainable way is about more than just eating more—it's about giving your body the right tools to build lean mass and absorb nutrients efficiently. Supplements like Whey Protein and Creatine Monohydrate can support your efforts by boosting muscle development and enhancing performance. As always, consult with a healthcare provider to ensure these supplements are appropriate for your unique needs and goals.
Medical disclaimer: This article is for informational purposes only and does not constitute medical advice.
See related:
Best Supplements for Weight Loss