15 Best Weight Gain Supplements For Skinny Girl
Key Takeaways
- Understand the factors behind being underweight, from genetics to inadequate calorie intake, to address the root causes of your skinny frame.
- Explore a variety of supplements, from whey protein to vitamins, to support healthy weight gain and muscle development in a balanced way.
- Curious about the #1 supplement that could transform your weight gain journey? Read on to find the 15 best weight gain supplements for skinny girls.
Understanding Healthy Weight Gain
Before we get into the exact supplements you should be taking. First, you need to understand what healthy weight gain is. Healthy weight gain isn’t about adding a ton of fat to your body. Instead, it’s about adding muscle, bone density, and proportionally balanced body weight, increasing your beauty, strength, and health.
Factors that contribute to being underweight:
- Genetics
- High metabolism
- Inadequate calorie intake
- Underlying health conditions (e.g., hyperthyroidism, celiac disease)
- Eating disorders
- Chronic stress
- Excessive physical activity without proper nutrition
However, to do this, you must work on the underlying issues with supplements and dietary changes. Or, you won’t get far on your weight gain journey, or if you do (which is rare), you won’t stay there for very long.
Top 15 Weight Gain Supplements for Skinny Girls
Whey Protein
Whey protein is a fast-absorbing protein derived from milk. It’s rich in essential amino acids and adequate for muscle growth and recovery. For skinny girls who want to gain weight, whey protein can be an excellent supplement to increase their protein intake and support muscle development.
Supplements for weight gain for females - Source: Unsplash
Recommended usage: 1-2 daily scoops (25-50g). You can take them after exercise or between meals.
- Rapid absorption and utilization by the body
- High in branched-chain amino acids (BCAAs)
- Supports muscle growth and recovery
- Help increase overall calorie intake
- How to use: Mix the whey protein powder in milk or water for a quick shake. You can also enjoy more protein with smoothies, oatmeal, or baked goods.
Casein Protein
Unlike whey, casein is a slow-digesting protein that slowly releases amino acids over several hours. Because of this, casein is an ideal supplement for skinny girls to take before bed since it will help prevent muscle breakdown while you sleep and help with overall weight gain.
Weight gain shakes for underweight females - Source: Unsplash
Recommended usage: Take one scoop (20-30g) before bed or between meals to drip-feed muscles.
- Slow-digesting, providing a sustained release of amino acids
- Helps prevent muscle breakdown during fasting periods
- Improve feelings of fullness, helping to increase overall calorie intake
- May support better recovery and muscle growth over time
Mass Gainer Supplements
Next, the mass gainers are protein shakes. They're high-calorie and mainly meant for those who want to increase their weight. They usually come with a combination of proteins, carbohydrates, and fats. Thus, it becomes an effective way for skinny girls to help them boost their calorie intake.
Weight gain supplement for women - Source: Health
Recommended usage: Take 1-2 servings daily, depending on your calorie needs and goals.
Benefits:
- High-calorie content to support weight gain
- A balanced blend of macronutrients
- Convenient way to increase calorie intake
- Often fortified with vitamins and minerals
Creatine Monohydrate
Creatine is one of the most well-researched supplements for increasing muscle mass and strength. It improves the energy production in the muscle cells, which means more productive workouts and better muscle growth.
Weight gain supplements for females - Source: Unsplash
Recommended use: 3-5g per day, with a possible loading phase of 20g daily for the first week.
Benefits:
- Increases muscle strength and power
- Supports muscle growth and recovery
- May improve cognitive function
- Can help increase overall body weight
Omega-3 Fatty Acids
While omega-3 supplements don't specifically concern weight gain, they support overall health and muscle protein synthesis. They also have anti-inflammatory properties that help recover from workouts.
Best weight gain supplements for skinny girl - Source: Microbe Notes
Recommended usage: 1-3g of combined EPA and DHA daily.
Benefits:
- Support overall health and well-being
- Possible assistance in the synthesis of muscle protein
- Anti-inflammatory action for recovery
- Improve the health of joints and reduce soreness that might be induced by exercise
Vitamin D
Vitamin D is crucial in bone health, immune function, and muscle strength. Many people lack this vital nutrient, especially those with limited sun exposure. Supplementing with vitamin D can support overall health and potentially aid in weight gain efforts.
Vitamin D is one of the best weight gain supplements for skinny girl - Source: Unsplash
Recommended usage: 1000-2000 IU per day or as a healthcare professional advises.
Benefits:
- Support bone health and calcium absorption
- May improve muscle strength and function
- Boost immune system function
- Can help regulate mood and energy levels
Zinc
Zinc is one of the best weight gain supplements for skinny girls. It contributes to protein synthesis, the production of hormones, and, most importantly, immune function. Supplementation of zinc would help people who are lacking in this essential element to gain weight.
Zinc contributes to protein synthesis - Source: Unsplash
Recommended usage: 15-30mg daily, preferably with food.
Benefits:
- Assist in the synthesis of proteins, aiding in muscle growth.
- Help produce and regulate hormones in the body, such as testosterone.
- Enhance immune system function
- Increased appetite in some individuals
Vitamin B Complex
B vitamins are essential in energy metabolism and digesting proteins, fats, and carbohydrates. A supplement of B-complex can aid in overall energy levels and nutrient utilization and will be helpful for girls with a skinny physique, too.
A supplement of B-complex can aid in overall energy levels - Source: Carbamide Forte
Recommended usage: Take all as directed on the product label. One daily with food.
Benefits:
- Support energy metabolism and nutrient use.
- Increase appetite and digestion
- Help maintain good skin, hair, and nails.
- May have supportive benefits for mood and cognitive function
L-Glutamine
Glutamine is the most abundant amino acid in the body. It plays the utmost role in recovering and growing muscles. Supplementing with L-glutamine will provide insurance against muscle breakdown and foster overall weight gain.
Glutamine is the most abundant amino acid in the body - Source: amymyersmd
Recommended usage: Take 5-10g daily, divided into 2-3 doses.
Benefits:
- Muscle growth and recovery.
- Can help reduce muscle soreness
- Improves gut health and immune function.
- May improve exercise performance
How to use: Take L-glutamine before and after workouts, or take the daily dose in 2-3 servings daily.
Carbohydrate Powders
In skinny girls with problems getting complete nutrition, such as calories, by taking in foods, carbohydrate powders such as maltodextrin or waxy maize can also quickly boost calorie intake. These powders help without overloading the stomach.
Carbohydrate Powders - Source: topathlete
Recommended Use: Take 30-50g per serving, 1-2 times daily, preferably around workouts.Benefits:
- Provide a quick, easy source of calories
- Will help enhance performance and recovery after workouts.
- Assists in restocking the stores of glycogen.
- Applicable in case of small appetites or fast metabolism.
Branched-Chain Amino Acids (BCAAs)
BCAAs, leucine, in particular, are responsible for muscle protein synthesis. Taking BCAAs as a supplement can help you build and recover muscles, mainly during the workout.
Branched-Chain Amino Acids (BCAAs) - Source: JJMedicine
Recommended usage: 5-10g per day, preferably before or during workouts.- Stimulate muscle protein synthesis
- May reduce muscle soreness and fatigue
- Can improve exercise performance
- Support muscle recovery and growth
Beta-Alanine
Beta-alanine is an amino acid that primarily aims to reduce fatigue and improve exercise performance. This will make the workouts more intensive. As a result, beta-alanine allows for greater weight and muscle gain.
Beta-alanine allows for greater weight and muscle gain - Source: Medicalnewstoday
Recommended usage: A 2-5g daily should be divided into smaller doses since high amounts can create unpleasant tingling sensations.
Benefits:
- Increase carnosine levels in the muscle
- Improve exercise performance, especially high-intensity forms of exercise
- May increase muscle mass when combined with resistance exercise
- Can delay fatigue during workouts
Digestive Enzymes
The digestive enzymes supplement will help improve nutrient absorption and reduce discomfort for skinny girls who cannot digest a quantum of food.
Best weight gain supplements for skinny girl - Source: Wikipedia
Recommended usage: The usual adult dosage is taken as directed on the package label, usually with meals.
Benefits:
- Improve nutrient absorption.
- Relax gastrointestinal distress
- Improvement in calorie intake, possibly due to enhanced food tolerance
- Can support overall gut health
Calcium
Calcium is an essential mineral for bone health and muscle function. Its proper intake through diet and supplements may support health in general and contribute to efforts to gain weight.
Calcium - best weight gain supplements for skinny girl - Source: Unsplash
Recommended dosage: 1000 to 1200 mg daily, in divided portions, for better absorptive ability.
Benefits:
- Support the health and density of bones
- Necessary for muscle contraction and functioning.
- May help in managing body composition
- Essential to overall health and well-being
Iron
Iron is crucial in carrying oxygen around the body and in energy production. Some of the skinny girls might have an iron deficiency problem, which may impede their desire to win weight. The health professional will guide iron supplementation as it aids in overall health and energy levels.
Iron is crucial in carrying oxygen - Source: ProUcro
Recommended dosage: 18-27 mg daily for women, as instructed by a medical professional.
Benefits:
- Support energy production and other metabolic processes
- Carry oxygen around the body
- Exercise performance and recovery can be enhanced
- Can combat fatigue and weakness
Essential Nutrients for Healthy Weight Gain
While supplements can help, getting nutrients from a balanced diet is essential. Nutrients vital for healthy weight gain include:
- Protein: Seek 1.6-2.2 grams per kilogram of body weight per day as your goal. Rich sources are chicken, fish, dairy products, beans, and meat substitutes like tofu and tempeh.
- Complex Carbohydrates: Get your carbohydrates from whole grains, fruits, and vegetables. These will give you energy and provide fiber. Some of the best whole-grain carbohydrate choices are quinoa, sweet potatoes (not fries), oats (steel cut or regular—not instant), and brown rice.
- Healthy Fats: Add avocados, nuts, seeds, olive oil, and fatty fish to boost calories and overall health.
- Vitamins and Minerals: Be sure to get enough Vitamin A, C, D, E, K, and B-complex and minerals like calcium, iron, and zinc - by consuming a wide range of fruits, vegetables, cereals, and other whole foods.
How To Incorporate Supplements Into Your Diet
Adding supplements to your daily routine can be overwhelming — We get it. But we don’t think it should be. Here are some tips to make supplementing with us a part of your day as easy as a breeze:
- Start Slowly: Introduce one supplement at a time to see how it works. This will help you determine which supplements you respond well to and minimize the risk of any side effects.
- Be Consistent – Take your supplements daily: You should put them on your counter and put them in your hand just before breakfast. Sometimes, we don’t think about it, and it’s too late by then, but the picture below is what we see every morning for the most part.
- Make it enjoyable: Just because you are taking supplements doesn't mean you have to suffer. Find a way to enjoy it by turning it into a desired ritual. For instance, you may combine your supplements with a smoothie or take them with your favorite tea.
- Timing Is Everything: Time your supplement intake- perhaps around workouts- so that specific supplements can do the most good. Consider taking slow-digesting proteins like casein before bedtime to help with muscle recovery during sleep.
- Track Progress: Monitor your weight, measurements, and how you feel so that you can adjust your supplement routine as needed. Keep a log of when you took supplementation in correlation with diet and exercise to find what works best for you.
- Cycling Supplements: Some supplements are taken in a cyclical pattern. This can mean continuously taking a supplement daily for days or weeks and then not taking it for days or weeks. Check with your doctor or nutritionist to see if cycling certain supplements is right for you.
- Hydrate: Proper hydration, besides fortification of general health, helps in the absorption of supplements. Drink 8-10 glasses of water daily, adding more if highly active or in hot climates.
- Be Cautious with Potential Interactions: Skinny girls should know the potential interactions caused by the supplements interacting with each other or other medications you may be taking. Also, always consult a health professional before combining supplements in case you have an underlying condition or take different medicines.
Tips for Gaining Weight
There are many reasons why someone would want to gain weight. Usually, they are prompted by being naturally underweight, which is either related to genetics or having a fast metabolism. It can also indicate poor nutrition or some underlying health conditions.
Moreover, many people who are not clinically underweight may still try to gain muscle and bulk up for many other reasons.
No Gain Weight Unhealthy Way. Nonetheless, a healthy amount of weight gain varies by person.
No matter the reason you want to add weight, there is a variety of ways in which you can achieve your goal.
Below, we’ve outlined several tips that may help.
- Increase Caloric Intake: Maintain a balance of 300-500 calories above your daily maintenance level. Record intake with a food-tracking app to maintain consistency in the intake of your calories.
- Eat frequently: Instead of taking three large meals, one should consume 5 to 6 small meals daily. Skinny girls would increase overall intake without putting the digestive system in an overload situation.
- Focus on Nutrient-Dense Foods: Nutrient-dense foods, including healthy oils, nuts, and dried fruits, are high in calories. Aim to include calorie-dense foods with every meal and snack to help boost calories - adding nut butter to smoothies or drizzling healthy olive oil over vegetables.
- Resistance Training: Add exercises that will help you in developing bigger muscles. Always include compound exercises such as a squat, deadlift, bench press, and rows for most of your body to stimulate muscle growth.
- Stay Hydrated: Plenty of water aids metabolism and nutrient absorption. To gain calories, skinny girls should add calorie-containing beverages such as smoothies, protein shakes, or 100% fruit juices.
- Get Enough Sleep: The optimal sleep quality is 7-9 hours per night to ensure recovery and growth. Develop a consistent pattern of falling asleep and wake-up times, including a pre-sleep preparatory activity to enhance sleep quality.
- Manage Stress: Stress Management time and weight gain face much resistance because of a high stress level. Practice some stress-reduction techniques: meditation, yoga, or deep breathing exercises.
- Be patient: Healthy weight gain takes time. It's about 0.5-1 pound per week. Remember, healthy weight gain is a slow process.
- Focus on post-workout nutrition: Consume a high level of protein and carbohydrates in meals or shakes within 30 minutes after your workout to aid in recovery and muscle-building.
- Consider Liquid Calories. Sometimes, drinking calories feels far less burdensome on the stomach than eating them. Consider making some homemade weight gain shakes or smoothies using a mix of oats, protein powder, nut butter, and fruit.
- Be Careful with Cardiorespiratory Exercise: Cardio is a healthy exercise that ultimately helps attain overall health, yet too much of it is very effective at burning off too many calories. Instead of long steady-state cardio, go for shorter intervals of high-intensity training.
- Tracking Your Success: Log weight, measurements, and progress pictures. This is the best way to be motivated, PLUS you can make changes if your diet and supplement regimen must be shifted around.
- Be sure to eat all meals: As much as possible, stick to your meal plan, even if you are not hungry. Your body will get used to expecting more calories and eventually learn to take them quickly.