To safely gain weight and build muscle, the most effective and thoroughly researched supplements are whey protein and creatine monohydrate. Whey protein helps you meet your daily protein targets for muscle repair, while creatine safely increases strength and muscle volume. Both are highly safe with virtually no side effects when used in recommended doses, though you must drink plenty of water. Remember, supplements only work alongside a caloric surplus (eating more calories than you burn) and consistent strength training. Always consult your doctor before starting any new supplement regimen.

To improve body strength and muscle development, focus on regular strength training exercises like weight lifting, push-ups, squats, and resistance workouts at least 3-4 times a week. Support this with a protein-rich diet including eggs, milk, paneer, pulses, nuts, and lean meats, along with enough calories from healthy carbs and fats. Stay consistent, increase your workout intensity gradually, and allow proper rest and sleep for muscle recovery. Staying hydrated and avoiding junk food will also help you build strength in a healthy way over time

To gain weight safely, eat a balanced diet rich in protein, healthy fats, and complex carbohydrates, and have frequent meals and snacks. Include strength-training exercises to build muscle mass, get adequate sleep, and drink plenty of water. If you still struggle to gain weight, consult a doctor to rule out any underlying health issues.