The 4 Supplements This Nutrition Scientist Takes Daily For Stronger Muscles*

As a key member of mindbodygreen's scientific affairs team, Emma Engler, M.S., has her nose in PubMed (basically a researcher's version of Google) all day. She meticulously combs through heaps of peer-reviewed studies on each of the ingredients in mindbodygreen's supplements+ formulas. Needless to say, she knows a thing or two about which supplements—and in what amounts—have the science to back them up.

"In general I struggle to reach my daily protein needs," says Engler. "Adding in a high-quality whey supplement is an easy and effective way to up my protein intake." 

Whey is one of two types of protein found in milk (the other being casein), and it's among the most well-researched dietary supplements1. "It not only helps address protein gaps in the diet as a high-quality source of protein but supports muscle protein synthesis, muscle strength and repair, and whole-body health."

What she looks for in a supplement: Engler prefers whey protein isolate supplements over concentrate. Because (contrary to the names), whey isolate is a more concentrated or filtered source of protein. It's made by removing fats, carbohydrates, and other nutrients, so the result is a product that's up to 95% protein and less than 1% lactose2. Engler also prefers grass-fed choices free of chemical flavoring (and other gross ingredients). She looks for options that provide 20 to 25 grams of protein per serving. 

Creatine is the newest addition to Engler's regimen, and there's no shortage of research showcasing its safety and efficacy. 

Creatine is a naturally occurring compound in the body from amino acids that plays a crucial role in energy production for muscle contractions. It's also available as a supplement and is a go-to choice for those looking to enhance their muscle mass, strength, and power. That's because it actually works: Studies show taking creatine supplements daily3 benefits everything from the muscles to brain health and bone health. 

What she looks for in a supplement: Engler looks for supplements that offer pure creatine monohydrate—no excipients—because it's virtually tasteless on its own and disperses easily into liquids. 

Biases aside, Engler truly loves mindbodygreen's ultimate multivitamin+, noting that it's the most comprehensive daily multivitamin on the market in just two capsules—providing 14 vitamins, 13 minerals, and six longevity antioxidants.*†

And each of these 33 ingredients comes in a premium form, designed to be bioavailable and gentle.*

"This is the first multivitamin that doesn't upset my stomach," says Engler. "Minerals like iron are known for being harsh on the stomach, but the chelated forms used in ultimate multivitamin+ make all the difference." 

What she looks for in a supplement: Clearly, ultimate multivitamin+ takes the cake here. But no matter which multi you choose, just be wary of ones that aren't complete (they're lacking key vitamins and minerals in efficacious amounts). That can include gummy multis. 

Fish oil is rich in healthy omega-3 fatty acids—namely EPA and DHA. While eating fish is a great (and tasty) way to load up on these nutrients, many fall short of reaching the recommended amounts of EPA and DHA. And even if you do eat fish, it's likely not enough to get you a therapeutic amount of these nutrients to make a difference in your heart4, brain5, or immune6 health.* 

"I'm thoughtful about the amount of omega-3s I consume in my diet. But earlier this year I decided to get my Omega-3 Index tested." This is a blood biomarker test that measures the quantity of EPA and DHA in the blood. 

"My score ended up coming in a bit under the 7% mark. Which is pretty good, but it's not optimal," says Engler. "An Omega-3 Index in the 8-12% range7 is shown to best support heart, brain, eye, and joint health. And of course, I would rather be reaching optimal omega-3 intake."* 

So Engler decided to add in a high-quality omega-3 supplement to bump up her Omega-3 Index even more. 

What she looks for in a supplement: Engler looks for a supplement with the triglyceride form of omega-3s (since it has better bioavailability) and ones that only use sustainably sourced, wild-caught fish. Also, you want to aim for a dose of 1,000 milligrams or greater. mindbodygreen's omega-3 potency+ fits the bill (and is the one Emma reaches for), but here are a few of our other favorites.

Engler's supplement routine prioritizes the foundations and amino acids that support muscle health (although she still loves this supplement for a productivity boost now and then). While everyone's ideal supplement routine will look a little different based on their goals and nutritional needs, hers is a solid jumping-off point when curating your own routine.