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Muscle soreness can be caused by microdamage to muscle fibres and inflammation. This type of soreness usually peaks 2-3 days after a workout and is part of the process of muscles becoming conditioned to a new activity. There are many supplements available that can aid in muscle recovery and reduce soreness. For example, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up recovery by preventing excessive inflammation. Magnesium assists with muscle recovery by helping them relax, and protein is essential for muscle repair and growth. Other supplements that may help include omega-3 fats, zinc, calcium, bromelain, and branched-chain amino acids (BCAAs). While these supplements may be beneficial, it is important to note that not all supplements are effective or safe for everyone, and physical activity and a balanced diet are also crucial for muscle recovery.
Supplements for Muscle Soreness
| Characteristics | Values |
|---|---|
| Branched-chain amino acids (BCAAs) | Reduce soreness, minimize muscle injuries, and reduce inflammation after a workout. |
| Vitamin C | Helps the body make collagen, which maintains the integrity of bones, muscles, skin, and tendons. |
| Omega-3 fatty acids | Reduce blood markers of muscle damage and improve recovery from exercise-induced muscle damage. |
| Zinc | Needed for wound healing, tissue repair, and growth. |
| Turmeric | Alleviates muscle soreness. |
| Ashwagandha | Reduces muscle soreness and improves athletic and mental recovery. |
| L-theanine | Aids in mental recovery post-exercise. |
| N-acetylcysteine (NAC) | Has antioxidative properties. |
| Creatine | May build muscle strength and enhance performance. |
| Collagen | May improve joint pain and decrease muscle soreness. |
| Physical activity | Exercise is one of the best tools to keep your musculoskeletal system lubricated. |
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Branched-chain amino acids (BCAAs)
BCAAs are taken to boost muscle growth and exercise performance. They may also help with weight loss and reducing fatigue after exercise. BCAAs taken before or after strength training may reduce muscle soreness following a workout. Studies show that BCAAs may increase muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. BCAAs have been shown to decrease muscle damage, which may help reduce the length and severity of delayed onset muscle soreness (DOMS). DOMS develops 12 to 24 hours after exercise and can last up to 72 hours.
Oral supplements of BCAAs have not often been linked with harmful side effects when taken for up to six months. However, BCAAs may interfere with blood glucose levels during and after surgery. They should also be avoided if you have chronic alcoholism, branched-chain ketoaciduria, are pregnant, or breastfeeding. It is always recommended to consult a healthcare professional before starting any new supplement.
BCAAs are found in a variety of food sources, including meat, eggs, and dairy products. They are also available as whole protein supplements. Therefore, taking BCAA supplements may not be necessary if you are already consuming sufficient amounts through your diet or other supplements.
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Omega-3 fatty acids
Research studies have examined the effects of omega-3 supplementation on EIMD and muscle soreness. One study involved 14 male participants between the ages of 20-30 who were given either omega-3 supplementation or a placebo for 4 weeks. The omega-3 group showed significant improvements in perceived muscle soreness and decreased inflammatory markers such as IL-6. Another study with 14 healthy males randomised to 3 g/day of omega-3 supplementation or placebo for 4 weeks found that muscle soreness was significantly lower in the omega-3 group at 24 hours post-EIMD.
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Vitamin C
Research suggests that vitamin C supplementation can help reduce muscle soreness, particularly with prolonged use. One study found that participants who took vitamin C supplements before and after performing eccentric exercises experienced significantly reduced muscle soreness in the first 24 hours compared to a placebo group. Another study found that vitamin C supplementation reduced muscle soreness and oxidative stress markers immediately after exercise, but the effects were modest and did not significantly impact muscle damage markers or enhance overall muscle recovery and function.
In addition to vitamin C, other natural supplements such as omega-3 fatty acids and collagen have also been found to aid in muscle recovery and reducing inflammation. Physical activity and exercise are also important tools in managing muscle soreness and keeping the musculoskeletal system lubricated by bringing blood to areas of the body that may be lacking in circulation.
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Zinc
If you are looking for zinc supplements to support muscle growth, look for options that include zinc picolinate or zinc citrate, as these forms are highly bioavailable and easy for your body to absorb.
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Turmeric
To maximize the benefits of curcumin, it should be combined with healthy fats, such as plant oils, avocado, or hummus. This is because curcumin is lipophilic, meaning it requires fats to dissolve and be effectively absorbed by the bloodstream. Additionally, consuming turmeric with black pepper enhances its absorption. The piperine in black pepper can increase the bioavailability of curcumin by up to 2000%.
Several studies have confirmed the effectiveness of turmeric in reducing muscle soreness. The Arthritis Foundation recommends a dose of 400 to 600 milligrams of turmeric three times a day, or half to three grams of powdered turmeric, for inflammation relief. A study on adolescent athletes also found that a 12-week curcumin supplementation may relieve post-exercise muscle fatigue.
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Frequently asked questions
Natural supplements such as Vitamin C, omega-3 fatty acids, collagen, branched-chain amino acids (BCAAs), and turmeric can help with muscle soreness.
Vitamin C is an important water-soluble vitamin with antioxidant characteristics. It helps your body make collagen, which helps maintain the integrity of your bones, muscles, skin, and tendons. It also has anti-inflammatory properties, which may help speed up recovery by preventing excessive inflammation.
Vitamin C is easily obtained through diet alone. It is found mostly in fruits and vegetables, such as oranges, kiwis, strawberries, broccoli, and bell peppers.
Omega-3 fatty acids have anti-inflammatory properties and can help prevent excessive or prolonged inflammation, which is a common cause of muscle soreness. They may also help increase muscle protein synthesis and reduce muscle loss.
Good sources of omega-3 fatty acids include fish, seafood, nuts, flaxseed oil, chia seeds, and algae.
