Arachidonic acid (ARA)

Tier 3 — weak evidence · Muscle growth · Inflammation signalling · Strength

An omega-6 fatty acid that drives the inflammatory signalling cascade needed for muscle repair and growth after resistance exercise. A 12-week RCT found 1.5 g/day ARA significantly increased lean body mass and upper body strength in trained males. Theoretically works by amplifying the exercise-induced inflammatory response that triggers muscle adaptation. Not for people with inflammatory conditions.

Dose: 1,000–1,500 mg/day arachidonic acid with meals; cycle 8 weeks on, 4 weeks off