Phosphatidic acid

Tier 3 — weak evidence · Muscle signaling · mTOR · Strength

Activates the mTOR pathway, which is the master switch for muscle protein synthesis. A 2024 review of 6 trials found 750 mg per day alongside resistance training significantly increased lean body mass and strength compared to training alone. The effect was most pronounced in trained individuals. Still a relatively new supplement with a small evidence base. Generally safe with no serious side effects reported in studies.

Dose: 750 mg/day soy-derived phosphatidic acid 30 min before resistance training