Arnold Schwarzenegger still takes his supplementation seriously. On Feb. 1, 2026, he broke down his top three most essential supplements that earn their keep in his regimen.
Schwarzenegger managed to claim seven Mr. Olympia titles in his prime. He defeated Golden Era stars, including his close friend Franco Columbu, his rival Sergio Oliva, and Tom Platz. It’s been decades since he stepped onstage, but long-lasting health has become his sole mission in retirement. This led him to examine why these three science-backed supplements keep him strong and fit at 78.
“Three supplements that earn their place. I want to start here, with what works, because that’s more useful (and a lot shorter) than leading with a list of what doesn’t.”
Arnold Schwarzenegger’s Top 3 Supplements
In the newsletter, Schwarzenegger broke down his top three supplements.
Protein
First and foremost, Schwarzenegger explained why protein topped his list. From hormone health to muscle maintenance, it’s a must-have.
“It’s easy to think about protein as only for building muscle. But it’s so much more. Protein is the building block of every cell in your body. It’s your enzymes, tissues, and hormones, and the key to form, structure, and function.
You don’t need to max out on protein, but you do need to prioritize it because it is essential.”
He noted that prominent studies showed that protein supplementation significantly increased strength, fat-free mass, and muscle fiber size.
“The most comprehensive meta-analysis on protein supplementation (49 randomized controlled trials, 1,863 participants) found that protein supplementation significantly increases strength, fat-free mass, and muscle fiber size.
Benefits plateau at approximately 1.6 to 2.2 grams per kilogram of body weight per day, roughly 0.7 to 1 gram per pound. Going higher doesn’t add much. And if you’re not active, as low as 1.2 grams per kilogram could be enough.”
He emphasized that the source matters less than hitting the daily recommended allowance (1.2 – 1.6 grams of protein per kilogram of body weight).
Whey protein isolate is the most studied form, but the source matters less than hitting the daily number. If you prefer a plant-based option, that works, too.”
“If you’d rather get it from whole food options, you don’t need a supplement. But if you’re not getting enough, it’s better to add protein powder than to deprive your body of what it needs.”
Creatine Monohydrate
Schwarzenegger’s second essential supplement is creatine monohydrate, a proven and study-backed performance-enhancer:
“I’ve probably recommended creatine to more people than any other single thing in my career. Not because it’s magical, but because the research is so consistent, it almost feels unfair to other supplements.
The largest body-composition meta-analysis on creatine, covering 143 randomized controlled trials, found increases in body mass, fat-free mass, and reductions in body fat percentage.”
He pointed to 23 studies showing that those who took creatine and resistance trained increased their upper and lower body strength. Schwarzenegger believes most individuals only need five grams a day, but cognitive protection starts at higher doses.
“A 2024 meta-analysis of 23 studies found that creatine plus resistance training increased upper-body and lower-body strength. A 2025 review confirmed these benefits extend well beyond young athletes. Older adults showed significant strength gains too, making creatine one of the most evidence-backed tools for aging well.
Five grams a day if you want muscle or strength. Anywhere from 10 to 20 grams per day for cognitive protection. Stick to creatine monohydrate because that’s where the research leads. No fancy forms needed (HCl, buffered, and other variations haven’t proven any advantage over plain monohydrate). If anything in the supplement world qualifies as backed by evidence, this is it.”
Vitamin D
Lastly, “The Austrian Oak” explained why Vitamin D is essential, especially since approximately half the global population is deficient.
“An estimated 35-50% of the global population has suboptimal Vitamin D levels. That number climbs higher if you live in northern latitudes, have darker skin, are over 60, or spend most of your day indoors. For that massive group, supplementation addresses a real biological gap.”
“Correcting a Vitamin D deficiency has meaningful effects. Accumulating evidence suggests reduced cancer mortality, better immune function (particularly for upper respiratory infections), and lower all-cause mortality.”
For the best results, he said to start using 1,000-3,000 IUs a day.
“The recommendation is straightforward: get tested. If your level is below 30 ng/mL, supplement with 1,000 to 3,000 IU daily. Or prioritize sunlight and fatty fish.”
Schwarzenegger continues to help the next generation of fans and athletes with their health. He believes if you are going to take supplements, these are the most studied and proven to make a difference.
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
