Struggling with Gaining Weight? These Supplements Can Help!
While some individuals find gaining weight to be a simple task, it can be a significant challenge for others, especially those with an ectomorph body type or a fast metabolism. Some underlying medical conditions, such as cancer, can also make weight gain a priority.
The Best Approach for Healthy Weight Gain
For those looking to naturally gain weight, increasing protein intake and incorporating whole grains, fruits, vegetables, and herbs into your diet is a safe and effective method. Consuming nutritious foods is the primary strategy to boost calorie intake, but there are cases where these efforts might not suffice.
A combination of proper nutrition and exercise, particularly resistance activities, is a key to healthy weight gain. However, many supplements can be highly valuable in achieving weight gain safely and successfully.
The Top 9 Weight Gain Supplements
1. Protein Supplements
Proteins are the fundamental building blocks of muscle tissue. Protein supplements, such as shakes and bars, are efficient for increasing protein intake, which should generally account for 30 to 35 percent of your daily calories. However, maintaining a balanced calorie intake is crucial to promote weight gain alongside protein supplements.
A naturally occurring compound, creatine helps produce energy during intense physical activities, promoting muscle development. Creatine supplements are particularly useful for those who don’t obtain enough creatine from their diet. Creatine monohydrate is often recommended by nutritionists.
3. Fish Oil
Rich in omega-3 fatty acids, fish oil is beneficial for weight gain and cardiovascular health. For effective weight gain, it should be paired with an increased calorie intake.
4. Weight Gainers
These calorie-dense supplements are ideal for individuals who struggle to acquire enough calories from their diet. They provide an easy way to increase calorie intake without the need for additional food. Most weight gainer supplements contain a blend of carbohydrates and proteins.
5. Branched-Chain Amino Acids (BCAAs)
Essential amino acids that aid muscle recovery and growth. This supplement is beneficial for those looking to gain weight quickly but should be used under a doctor’s guidance.
6. Herbal Weight Gainers
Certain Ayurvedic herbs can be effective in treating malnutrition, nutritional malabsorption, and weakened immunity, which can limit weight gain. It’s advisable to consult with a nutritionist when incorporating these herbs into your diet.
7. Waxy Maize Supplement
This supplement promotes rapid glucose digestion, increasing insulin levels and replenishing muscle glycogen stores. It facilitates the transport of proteins and amino acids to muscle tissues and is gentle on the stomach.
8. Dextrose Monohydrate or Fast Carb Supplements
These are simple carbohydrate supplements used by bodybuilders and athletes to induce an insulin surge and restore glycogen reserves depleted during physical activity. It’s recommended to consume these soon after a workout with a high-quality protein source.
9. Krill Oil
Rich in dietary fats, krill oil can provide additional calories. It’s especially useful for ectomorphs and individuals looking to build muscle. Krill oil improves metabolism and offers healthy fats and antioxidants.
The Top 3 Vitamin Supplements for Weight Gain
1. Vitamin A Supplements
Studies indicate that vitamin A supports cell development in various organs. It’s found in animal foods like meat, fish, and liver, as well as plant sources like spinach, carrots, and tomatoes. Vitamin A supplements may help with weight gain.
2. Vitamin B Supplements
B vitamins stimulate hunger and food consumption, contributing to increased weight. They also aid in metabolism, energy generation, and nutrient utilization.
3. Vitamin D Supplements
Vitamin D can assist in weight gain by enhancing calcium absorption and increasing bone mass. Several studies have highlighted its role in weight control and overall health, particularly in gaining lean body mass.
In cases where gaining or maintaining a healthy weight is challenging, it’s advisable to seek guidance from a healthcare professional. These supplements can be valuable aids on your journey to achieving a healthy weight.