The Rock’s Supplements – See What Dwayne Johnson Uses!


The Rock has risen to incredible prominence in recent years, rising from being a wrestling star popular within his specific field, to being one of the most profitable actors in all of Hollywood. He has an enormous following on social media, and the majority of what he posts there revolves around his fitness work and training in the gym in addition to promoting his upcoming movies.

Many people look at the size and muscle of The Rock’s body with amazement and ask questions like “what supplements does The Rock take?” and “what does The Rock take to get ripped?”. While we don’t know the precise details of what the rock takes to build muscle, we can piece together a fair bit of information from his social media posts and what he’s said in interviews, and use that to work out the sorts of supplements the rock takes in order to build muscle. As far as we can tell, there is no such thing as The Rock’s “secret supplement”, but below we’ll explore the range of different products and routines that The Rock uses.

It’s important to remember that you’re never going to achieve the same results as The Rock from supplements alone. You should never use gym supplements to paper over the cracks of an unhealthy lifestyle, and you should always start with a healthy regular exercise routine, a good diet, and a healthy sleep schedule before even beginning to think about using supplements. If you’ve already got a great gym routine in place, though, then taking fitness supplements can help to support your body goals in addition to your exercise habit.

Who is Dwayne “The Rock” Johnson?

If you’ve seen an action movie or a comedy in the last several years, you’ve probably encountered Dwayne “The Rock” Johnson, even if you don’t know him by name. He started out as a WWE wrestler in the 1990s, and has since mostly retired from wrestling in order to forge an incredibly successful career as a Hollywood actor. He also has a strong social media presence, and currently has one of the most followed Instagram accounts in the entire world.

Both his father and his grandfather were professional wrestlers, and The Rock followed them into the ring, with a successful career in WWE wrestling that lasted for about a decade. Since 2001, though, he’s moved into acting and producing, with an extraordinary level of success thanks to his action chops and brilliant comic timing. In 2016, he was the highest paid actor in all of Hollywood, and in 2017 and 2018 he has been in second place.

Is The Rock natural?

Yes and no, depending on exactly how you define “natural”. The Rock’s body has been primarily achieved by a frankly ruthless exercise and gym regime, as well as a strict diet. He also uses a range of fitness supplements to enhance the effects of his regime, as well as to help him maintain his hard earned muscle and fitness; diet and exercise is a vital part of achieving a body like his, but supplements are an important way of pushing it a little bit further.

If you consider dietary supplements to be natural, then yes, The Rock is entirely natural. He doesn’t have any surgical enhancements and doesn’t use steroids or any other questionable approaches to body building, preferring instead to combine strict exercise and diet with a number of helpful supplements to boost his performance.

What supplements does The Rock use?

The Rock may be very open about his diet and exercise routines, but he usually keeps pretty quiet about the supplements he uses, so it can be difficult to tell exactly which supplements The Rock takes. This is probably because he doesn’t have any sponsorships from the supplement companies and doesn’t want to promote any without that, but it’s impossible to know. What we know for certain, though, is that he’s occasionally mentioned certain supplements and his reasoning for taking them in interviews and social media posts over the years.

The Rock has been involved in incredibly active careers such as football, wrestling, and movies for over 30 years at this point. As he’s aged, the physical impact of that training on his body has become worse, and he’s specifically mentioned aging as a reason to want to take supplements in order to keep him safer and in better condition when he trains. Some of the supplements we’re going to cover below are for general performance enhancement, while others are in order to help his joints and other weaker points that have been most impacted by aging.


There are many supplements that we know The Rock takes, but there are very few that we know a specific brand for. One of these supplements for which the brand is a mystery is Glutamine, a naturally occurring amino acid. Glutamine is often used to help speed up recovery from surgery, transplants and injury, and it should theoretically help with muscle recovery after workouts. There is some debate over its effectiveness for athletes, but it is entirely possible that The Rock just uses it to speed up recovery when he sustains minor injuries on set. Ultimately, we can’t know any details of his use of Glutamine unless he decides to share more information.


We know that The Rock takes Chondroitin supplements to strengthen and support his aging joints, but he’s never publicly stated which brand he prefers to use. Chondroitin is a substance found in connective tissues like cartilage in humans and animals. It’s believed to be an important part of keeping joints healthy, saving your cartilage from the wear and tear associated with aging. Chondroitin supplements are often taken in conjunction with Glucosamine, another joint strength supplement that The Rock is known to take.


We don’t know which specific brand The Rock uses, but we know that he takes Glucosamine supplements for joint support. Glucosamine sulfate is a chemical found in the fluid around joints in everyone’s bodies, lubricating them and helping them to move as easily as possible. If there are problems with the amount or composition of the fluid, then joints can become painful and uncomfortable.

Glucosamine supplements help to strengthen and lubricate joints, and reduce the risk of joint pain, an important part of keeping The Rock able to exercise constantly and stay in shape for his demanding movie roles.

Branched Chain Amino Acids (BCAAs)

Branched Chain amino acids are a specific type of amino acid that are commonly used by athletes as part of the recovery process after working out, as they stimulate the building of proteins in muscles, as well as reducing muscle breakdown and fatigue from excessive training and old age. We don’t know which brand of branched chain amino acids The Rock likes to use but (as discussed below), we know he likes Optimum Nutrition Platinum HydroWhey, so he may well use Optimum Nutrition’s matching brand of branched chain amino acids.

Branched chain amino acids are an important dietary supplement for boosting muscle growth, as muscle growth occurs when your body repairs the tiny tears in your muscles that occur when you work out. BCAAs help your muscles to do this faster, so it makes a lot of sense that The Rock likes to take branched chain amino acid supplements in order to speed up the process of building and maintaining muscle mass of the sort of size that he displays!

Optimum Nutrition Platinum HydroWhey

Thanks to a 2016 tweet from The Rock himself, we know for a fact that this is a specific brand and product that The Rock uses as part of his workout routine to maintain his body. Whey protein is a common dietary supplement used by many athletes to help their muscles recover and repair themselves as quickly as possible after workouts. There are many different brands and flavors available in 2020, but we know for sure that The Rock uses Optimum Nutrition’s Platinum HydroWhey.

Optimum Nutrition claim that their HydroWhey product is different from other whey protein supplements thanks to a process known as hydrolysis. This means that they’ve broken down the larger whey protein chains into smaller pieces that are easier to absorb, getting the protein into your bloodstream (or The Rock’s bloodstream) as fast as possible, and helping your muscles to recover at maximum speed from intense training sessions.

Whey protein is a very versatile fitness supplement, as it can be taken at any time of day. Many athletes like to take it at the start of the day so they’re ready to face the day, while others like to use it as fuel just before a workout, and others prefer it as part of their recovery process after working out. The Rock has said that he usually drinks one protein shake every day while he’s training, although we don’t know when during his daily routine this occurs, and we know it’s this brand. What we don’t know, though, is which flavour of Optimum Nutrition HydroWhey powder he likes to mix into his shakes!

Source Naturals Wellness Formula

This is another supplement we can be confident about, thanks to a photo shared by The Rock on Instagram that clearly showed the brand. Source Naturals Wellness Formula is a simple immune system support supplement designed to support the immune system when it’s under severe physical stress. Given that The Rock’s daily routine definitely counts as physical stress, we can’t be certain whether this is something that he takes on a regular basis as part of his routine or just something he takes on occasion when he’s not feeling well.

Carlson Labs Liquid Fish Oil

Back in 2013, when he was filming Hercules, The Rock shared a picture on Twitter that confirmed that he was taking Carlson Labs Liquid Fish Oil. Fish oil is full of omega 3 fatty acids, which are generally believed to be good for your heart. It reduces blood pressure and arterial plaque and cuts down on the risk of heart disease and strokes. We don’t know why The Rock was taking fish oil at this time, or even if he still uses the supplement, but it could well just be as a general health boost as he ages.

Speed Stack

Another supplement that we know The Rock used at one point, but have no idea whether he still takes it, is Speed Stack. Thanks to a 2011 tweet, we know this one for sure, but he may well have stopped using it in the many years since that tweet. Speed Stack is a caffeine beverage usually used by athletes who work out early in the morning and need a little boost to get them started. Given that The Rock famously starts his day at around 4.00 AM, in order to get a workout in before the work day starts, it makes perfect sense that he’d want to have a little caffeine boost before he gets going every morning.


The Rock has stated that he takes “a multitude of multivitamins”, but has never specified exactly which ones. Whatever they are, though, he probably takes them as a general health boost, as his training routine is so intense that taking any possible supplements to help keep him in good working order must be worthwhile!


While we don’t know a full list of the supplements The Rock uses, we know that all of the products listed above are among the range of things The Rock supplements his diet and exercise routine with, or at least has used as part of The Rock’s muscle supplement routine at some point in the past. Unless he decides to explain more of his supplement list, we may never know the full extent of The Rock’s supplements for muscle and fitness, but this is a good start.

If you’re aiming for a body like The Rock, you’re going to need to take up his gruelling workout regime as well as the supplements, however!