Jim KwikFounder, Kwik Brain · Brain Coach

Best supplements for muscle growth 💪 @DrGabrielleLyon

30 Jan 2025 · 1 min

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0:58

In this interview segment, the host asks Dr. Gabrielle Lyon about supplements that support both muscle health and cognitive performance. Dr. Lyon highlights creatine, noting that it is an animal‑derived nutrient difficult to obtain in sufficient amounts from diet alone. She explains that a standard 5 g daily dose is effective for muscle strength and mass, while higher intakes of 10–12 g per day appear to confer additional cognitive benefits. The conversation also emphasizes creatine’s low cost, making it an accessible option for those seeking combined physical and mental performance gains.

Are there any specific supplements that you recommend for maintaining or improving muscle health that also could benefit potentially cognitive health?
What's fascinating is something like creatine. Creatine is a carnosine nutrient, and it's only found in animals. It's very difficult to eat enough to be effective. If someone takes 5 grams of creatine, it is good for muscle, but at 10 grams or 12 grams, it seems to have positive benefit on cognitive function, which is fascinating.
And it's very affordable too.
Very affordable, very well studied, and it is a simple thing that people could do. Another really important supplement is fish oil. Fish oil can have positive effects on skeletal muscle from an inflammatory standpoint. It can help lower inflammation. It might even aid in muscle growth. And we also know that it's critical for brain function. Things like DHA and EPA are critical for brain health from young to old, and it's very difficult to eat enough omega-3 fatty acids. But when you supplement, you know exactly what you're getting.