Condition

Muscle Recovery

Muscle recovery is the repair process after hard exercise, when tiny muscle tears and inflammation bring soreness and lost strength for a few days. Tart cherry and omega-3 fats have the strongest evidence, and a pooled analysis found curcumin lowered creatine kinase, a marker of muscle damage. That effect was small, and most other options rest on studies of only a few dozen people.

Sources: PMID 39008500

Supplements studied: 34
Graded outcomes: 31
Trials: 79
People studied: 3,864

Evidence by supplement

Strong
Moderate
Limited
Very limited

34 supplements

Curcumin

Curcumin: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Creatine Kinase Small Decrease	Improves (the measure goes down)	Small effect	1 study	349 people
Studies that measured creatine kinase Meta-analysis of the effect of curcumin supplementation on skeletal muscle damage status.PLoS One · PMID 39008500
	Interleukin 6	Improves (the measure goes down)		1 study	349 people
Studies that measured interleukin 6 A Novel Curcumin-Galactomannoside Complex Delivery System Improves Hepatic Function Markers in Chronic Alcoholics: A Double-Blinded, randomized, Placebo-Controlled StudyBiomed Res Int · PMID 30345312
	Muscle Soreness	Improves (the measure goes down)			349 people
	Range of Motion	Improves (the measure goes up)			349 people

Rhodiola Rosea

Rhodiola Rosea: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	C-Reactive Protein (CRP) Small Decrease	Improves (the measure goes down)	Small effect	1 study	91 people
Studies that measured c-reactive protein (crp) Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med · PMID 15514725
	Monocyte Chemoattractant Protein-1	Improves (the measure goes up)		1 study	55 people
Studies that measured monocyte chemoattractant protein-1 Evaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun · PMID 24055627
	Creatine Kinase	Changes; see studies			67 people
	Granulocyte-colony stimulating factor	Improves (the measure goes up)			55 people
	Interleukin 10	Improves (the measure goes up)			55 people
	Interleukin 6	Improves (the measure goes down)			67 people
	Interleukin 8	Changes; see studies			55 people
	Lymphocyte Count	Improves (the measure goes up)			55 people
	Monocyte Count	Improves (the measure goes up)			55 people
	Muscle Damage	Changes; see studies			48 people
	Muscle Soreness	Improves (the measure goes down)			55 people
	Neutrophil Count	Improves (the measure goes up)			55 people
	TNF-Alpha	Improves (the measure goes down)			12 people

Creatine

Anaerobic Capacity: improves
Power Output: improves
Muscle Damage: changes; see studies

Creatine: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	11 studies	19 people
Studies that measured anaerobic capacity Short-term creatine supplementation does not improve muscle activation or sprint performance in humansEur J Appl Physiol · PMID 14574579 Creatine supplementation: effects on urinary excretion and anaerobic performanceJ Sports Med Phys Fitness · PMID 14625517 Creatine supplementation and performance in 6 consecutive 60 meter sprintsJ Physiol Biochem · PMID 15957245 and 8 more on the Creatine page
	Power Output	Improves (the measure goes up)		44 studies	469 people
Studies that measured power output Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism · PMID 11735088 Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performanceInt J Sport Nutr Exerc Metab · PMID 19033611 The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levelsJ Int Soc Sports Nutr · PMID 19228401 and 41 more on the Creatine page
	Muscle Damage	Changes; see studies		4 studies	469 people
Studies that measured muscle damage Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individualsJ Int Soc Sports Nutr · PMID 19490606 The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km raceLife Sci · PMID 15306159 Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activityEur J Appl Physiol · PMID 19956970 and 1 more on the Creatine page
	Creatine Kinase	Changes; see studies		1 study	234 people
Studies that measured creatine kinase Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trialsJ Food Biochem · PMID 34472118
	Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	27 people
Studies that measured oxidative stress biomarkers Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exerciseJ Strength Cond Res · PMID 22080314
	Skeletal Muscle Atrophy	Changes; see studies		1 study	22 people
	DNA Damage	Changes; see studies			27 people
	Exercise-Induced Oxidation	Changes; see studies			469 people
	Inflammation	Improves (the measure goes down)			469 people
	Injury Rehabilitation Rate	Improves (the measure goes up)			22 people
	Lactate Dehydrogenase	Improves (the measure goes up)			234 people
	Muscle Soreness	Improves (the measure goes down)			469 people

Sodium Bicarbonate

Blood Acidity: improves
Serum Bicarbonate: improves

Sodium Bicarbonate: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Blood Acidity Moderate Decrease	Improves (the measure goes down)	Moderate effect	4 studies	9 people
Studies that measured blood acidity Acidosis stimulates beta-endorphin release during exerciseJ Appl Physiol · PMID 7836218 Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestionInt J Sports Physiol Perform · PMID 19208932 Effects of sodium bicarbonate on nitrogen metabolism and ketone bodies during very low energy protein diets in obese subjectsMetabolism · PMID 2556622 and 1 more on the Sodium Bicarbonate page
	Serum Bicarbonate	Improves (the measure goes up)		26 studies	9 people
Studies that measured serum bicarbonate Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895 Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373 Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682 and 23 more on the Sodium Bicarbonate page

Panax Ginseng (Korean Ginseng)

Blood glucose: improves
Oxygen Uptake: improves
Creatine Kinase: changes; see studies

Panax Ginseng (Korean Ginseng): outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	3 studies	18 people
Studies that measured blood glucose Korean red ginseng (Panax ginseng C.A. Meyer) root fractions: differential effects on postprandial glycemia in healthy individualsJ Ethnopharmacol · PMID 21619921 Effect of Korean red ginseng on arterial stiffness in subjects with hypertensionJ Altern Complement Med · PMID 21235416 Effects of acute supplementation of Panax ginseng on endurance running in a hot & humid environmentIndian J Med Res · PMID 21321426
	Oxygen Uptake	Improves (the measure goes up)		2 studies	20 people
Studies that measured oxygen uptake Ginseng supplementation does not enhance healthy young adults' peak aerobic exercise performanceJ Am Coll Nutr · PMID 9791844 Ginseng treatment improves psychomotor performance at rest and during graded exercise in young athletesInt J Sport Nutr · PMID 10660868
	Creatine Kinase	Changes; see studies		1 study	20 people
Studies that measured creatine kinase Six weeks of Jilin ginseng root supplementation attenuates drop jump-related muscle injury markers in healthy female college studentsFood Funct · PMID 33507202
	Glycemic Control	Improves (the measure goes up)		1 study	18 people
Studies that measured glycemic control Ginseng and ginsenoside Re do not improve β-cell function or insulin sensitivity in overweight and obese subjects with impaired glucose tolerance or diabetesDiabetes Care · PMID 21411505
	Inflammation	Improves (the measure goes down)		1 study	18 people
Studies that measured inflammation Effects of Panax ginseng supplementation on muscle damage and inflammation after uphill treadmill running in humansAm J Chin Med · PMID 21598413
	Lactate Dehydrogenase	Improves (the measure goes up)		1 study	10 people
	Muscle Damage	Changes; see studies			18 people
	Muscle Soreness	Improves (the measure goes down)			10 people
	Rating of Perceived Exertion	Improves (the measure goes up)			10 people

D-Ribose

ATP Regeneration: improves
Ammonia
Power Output: improves

D-Ribose: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	ATP Regeneration Small Increase	Improves (the measure goes up)	Small effect	2 studies	28 people
Studies that measured atp regeneration D-Ribose improves diastolic function and quality of life in congestive heart failure patients: a prospective feasibility studyEur J Heart Fail · PMID 14607200 Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humansAm J Physiol Regul Integr Comp Physiol · PMID 14660478
	Ammonia No effect		NoneNo effect		20 people
	Power Output	Improves (the measure goes up)		3 studies	46 people
Studies that measured power output No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol · 1985 · PMID 11641371 The influence of D-ribose ingestion and fitness level on performance and recoveryJ Int Soc Sports Nutr · PMID 29296106 Effects of ribose supplementation on repeated sprint performance in menJ Strength Cond Res · PMID 12580655
	Oxidative Stress Biomarkers	Improves (the measure goes down)		2 studies	28 people
Studies that measured oxidative stress biomarkers The role of ribose on oxidative stress during hypoxic exercise: a pilot studyJ Med Food · PMID 19627222 Effect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr · PMID 32778175
	Blood glucose	Improves (the measure goes down)		1 study	26 people
Studies that measured blood glucose Oral administration of D-ribose in diabetes mellitus.Diabetes · PMID 5410096
	Blood Lactate (Exercise)	Changes; see studies			20 people
	Blood Urea Nitrogen	Improves (the measure goes up)			26 people
	Creatine Kinase	Changes; see studies			47 people
	Cycling Performance	Improves (the measure goes up)			8 people
	Glutathione (GSH)	Improves (the measure goes up)			7 people
	Lactate Dehydrogenase	Improves (the measure goes up)			21 people
	Maximal isometric voluntary contraction	Improves (the measure goes up)			20 people
	Muscle Soreness	Improves (the measure goes down)			21 people
	Muscle Strength	Improves (the measure goes up)			21 people
	Myoglobin	Improves (the measure goes up)			21 people
	Rating of Perceived Exertion	Improves (the measure goes up)			26 people
	Uric Acid	Improves (the measure goes down)			7 people

Citrulline

Blood Flow: improves
Blood Lactate (Exercise): changes; see studies
Muscle Soreness: improves

Citrulline: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Blood Flow Small Increase	Improves (the measure goes up)	Small effect	2 studies	10 people
Studies that measured blood flow Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adultsJ Int Soc Sports Nutr · PMID 32093766 L-citrulline improves splanchnic perfusion and reduces gut injury during exerciseMed Sci Sports Exerc · PMID 24621960
	Blood Lactate (Exercise)	Changes; see studies		6 studies	206 people
Studies that measured blood lactate (exercise) Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightliftersJ Strength Cond Res · PMID 25226311 The Effect of Citrulline/Malate on Blood Lactate Levels in Intensive ExerciseBiochem Genet · PMID 28664349 Citrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and WomenJ Diet Suppl · PMID 30458655 and 3 more on the Citrulline page
	Muscle Soreness	Improves (the measure goes down)		2 studies	206 people
Studies that measured muscle soreness Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis.J Sport Health Sci · PMID 33308806 Citrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult MenNutrients · PMID 29057836
	Muscular Endurance	Improves (the measure goes up)		2 studies	33 people
Studies that measured muscular endurance Acute Effect of Citrulline Malate Supplementation on Upper-Body Resistance Exercise Performance in Recreationally Resistance-Trained MenJ Strength Cond Res · PMID 29210953 Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained femalesEur J Nutr · PMID 26658899
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	206 people
Studies that measured rating of perceived exertion One Week of L-Citrulline Supplementation Improves Performance in Trained CyclistsJ Strength Cond Res · PMID 31860534
	Creatine Kinase	Changes; see studies			12 people
	Lactate Threshold	Improves (the measure goes up)			12 people

Coenzyme Q10

Exercise-Induced Oxidation: improves
Muscle Damage: changes; see studies

Coenzyme Q10: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Exercise-Induced Oxidation Small Decrease	Improves (the measure goes down)	Small effect	1 study	33 people
Studies that measured exercise-induced oxidation Oxidative stress and antioxidant defense in plasma after repeated bouts of supramaximal exercise: the effect of coenzyme Q10J Sports Med Phys Fitness · PMID 21681167
	Muscle Damage	Changes; see studies		1 study	18 people
Studies that measured muscle damage Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10Br J Nutr · PMID 18284711

Green Tea Extract

Exercise-Induced Oxidation: improves
Muscle Soreness: improves

Green Tea Extract: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Exercise-Induced Oxidation Small Decrease	Improves (the measure goes down)	Small effect	1 study	35 people
Studies that measured exercise-induced oxidation Green tea extract supplementation gives protection against exercise-induced oxidative damage in healthy menNutr Res · PMID 22118751
	Muscle Soreness	Improves (the measure goes down)		1 study	30 people
Studies that measured muscle soreness Intramuscular adaptations to eccentric exercise and antioxidant supplementationAmino Acids · PMID 19967420

Ashwagandha

Aerobic Exercise Metrics: improves
Blood glucose: improves
Red Blood Cell Count: improves

Ashwagandha: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	1 study	40 people
Studies that measured aerobic exercise metrics Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisJ Funct Morphol Kinesiol · PMID 33670194
	Blood glucose	Improves (the measure goes down)		1 study	40 people
Studies that measured blood glucose Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) rootIndian J Exp Biol · PMID 11116534
	Red Blood Cell Count	Improves (the measure goes up)		1 study	40 people
Studies that measured red blood cell count Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients · PMID 30463324
	White Blood Cell Count	Improves (the measure goes up)		1 study	40 people
Studies that measured white blood cell count Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med · PMID 23125505
	Body Fat	Improves (the measure goes down)			40 people
	Exercise Capacity	Improves (the measure goes up)			40 people
	Hematocrit	Improves (the measure goes up)			40 people
	Hemoglobin	Improves (the measure goes up)			40 people
	Kidney Function	Improves (the measure goes up)			40 people
	Muscle Mass	Improves (the measure goes up)			40 people
	Muscle Soreness	Improves (the measure goes down)			40 people
	Power Output	Improves (the measure goes up)			40 people
	Urea	Improves (the measure goes up)			40 people

Branched-Chain Amino Acids

Ammonia
Muscle Soreness: changes; see studies
Blood Lactate (Exercise): changes; see studies

Branched-Chain Amino Acids: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Studies	People
	Ammonia Mixed effect		1 study	12 people
Studies that measured ammonia Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle sorenessInt J Sport Nutr Exerc Metab · PMID 20601741
	Muscle Soreness	Changes; see studies	2 studies	78 people
Studies that measured muscle soreness Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled TrialsNutrients · PMID 34072718 Energy expenditure during 2-day trail walking in the mountains (2,857 m) and the effects of amino acid supplementation in older men and womenEur J Appl Physiol · PMID 21744005
	Blood Lactate (Exercise)	Changes; see studies		12 people
	Creatine Kinase	Changes; see studies		161 people
	Insulin	Changes; see studies		12 people
	Lactate Dehydrogenase	Improves (the measure goes up)		69 people
	Power Output	Improves (the measure goes up)		12 people

MSM

Exercise-Induced Oxidation: improves
Fatigue Symptoms
Muscle Damage: changes; see studies

MSM: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People
	Exercise-Induced Oxidation Moderate Decrease	Improves (the measure goes down)	Moderate effect	1 study	18 people
Studies that measured exercise-induced oxidation Effect of chronic supplementation with methylsulfonylmethane on oxidative stress following acute exercise in untrained healthy menJ Pharm Pharmacol · PMID 21899544
	Fatigue Symptoms No effect		NoneNo effect		8 people
	Muscle Damage	Changes; see studies		1 study	18 people
Studies that measured muscle damage Effect of methylsulfonylmethane supplementation on exercise - Induced muscle damage and total antioxidant capacityJ Sports Med Phys Fitness · PMID 22525653
	Muscle Soreness	Improves (the measure goes down)			8 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)			44 people
	Training Volume	Improves (the measure goes up)			8 people

Ginger (Zingiber officinale)

Inflammation: improves
Muscle Soreness: changes; see studies
Rating of Perceived Exertion: improves

Ginger (Zingiber officinale): outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Inflammation Small Decrease	Improves (the measure goes down)	Small effect	1 study	40 people
Muscle Soreness	Changes; see studies		1 study	65 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	25 people

Betalains

Exercise Recovery Markers: improves

Betalains: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Exercise Recovery Markers CK and LDH returned to baseline 24h post-exercise only with BRC; beetroot juice attenuated muscle damage (PMID: 26537365)	Improves (the measure goes up)	Small effect		43 people

Spirulina

Anti-Oxidant Enzyme Profile: improves
Muscle Soreness: improves
Muscular Endurance: improves

Spirulina: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Anti-Oxidant Enzyme Profile Small Increase	Improves (the measure goes up)	Small effect		16 people
Muscle Soreness	Improves (the measure goes down)		1 study	24 people
Muscular Endurance	Improves (the measure goes up)		1 study	16 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	16 people
Power Output	Improves (the measure goes up)		1 study	24 people
Creatine Kinase	Changes; see studies			16 people
Respiratory Exchange Ratio	Improves (the measure goes up)			16 people
Superoxide Dismutase Activity	Improves (the measure goes up)			16 people

Theaflavins

Cortisol: improves
Inflammation: improves
Muscle Soreness: improves

Theaflavins: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Cortisol Small Decrease	Improves (the measure goes down)	Small effect		18 people
Inflammation	Improves (the measure goes down)		1 study	18 people
Muscle Soreness	Improves (the measure goes down)			18 people
Power Output	Improves (the measure goes up)			18 people

Beef Protein

Early Phase MPS (0-2h): changes; see studies

Beef Protein: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Early Phase MPS (0-2h) Lower than whey in early phase (0-2h post-exercise) due to slower digestion; no difference at 0-5h	Changes; see studies	Small effect		20 people

Fish Oil

C-Reactive Protein (CRP)
Muscle Soreness: improves
TNF-Alpha: improves

Fish Oil: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
C-Reactive Protein (CRP) No effect		NoneNo effect	4 studies	14 people
Muscle Soreness	Improves (the measure goes down)		3 studies	63 people
TNF-Alpha	Improves (the measure goes down)		2 studies	14 people
Exercise-Induced Oxidation	Changes; see studies		1 study	36 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	36 people
Heart Rate	Improves (the measure goes down)			14 people
Muscle Damage	Changes; see studies			14 people
Nitric Oxide	Improves (the measure goes up)			36 people
Oxygen Uptake	Improves (the measure goes up)			14 people

L-Carnitine

Aerobic Exercise Metrics
Blood glucose: improves
Blood Lactate (Exercise): changes; see studies

L-Carnitine: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	12 people
Blood glucose	Improves (the measure goes down)		5 studies	8 people
Blood Lactate (Exercise)	Changes; see studies		5 studies	57 people
Power Output	Improves (the measure goes up)		5 studies	18 people
Muscle Soreness	Improves (the measure goes down)		3 studies	42 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		3 studies	53 people
Blood Carnitine	Improves (the measure goes up)		2 studies	8 people
Exercise-Induced Oxidation	Changes; see studies		2 studies	60 people
Muscle Damage	Changes; see studies		2 studies	38 people
Creatine Kinase	Changes; see studies		1 study	27 people
Hypoxanthine	Improves (the measure goes up)			8 people
IGF Binding Protein	Improves (the measure goes up)			18 people
IGF-1	Improves (the measure goes up)			10 people
Myoglobin	Improves (the measure goes up)			8 people
Testosterone	Improves (the measure goes up)			10 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			21 people
Uric Acid	Improves (the measure goes down)			10 people
Xanthine Oxidase	Improves (the measure goes up)			8 people

Vitamin C

Aerobic Exercise Metrics
Cortisol: improves
Oxidative Stress Biomarkers: improves

Vitamin C: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	28 people
Cortisol	Improves (the measure goes down)		5 studies	44 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		5 studies	28 people
Blood glucose	Improves (the measure goes down)		3 studies	28 people
Exercise-Induced Oxidation	Changes; see studies		2 studies	16 people
Inflammation	Improves (the measure goes down)		2 studies	30 people
Muscle Damage	Changes; see studies		2 studies	76 people
Uric Acid	Improves (the measure goes down)		2 studies	28 people
Heart Rate	Improves (the measure goes down)		1 study	28 people
Interferon Gamma	Improves (the measure goes up)		1 study	28 people
Plasma Vitamin C	Improves (the measure goes up)		1 study	28 people
Exercise-Induced Immune Suppression	Improves (the measure goes up)			44 people
IL-1Ra	Improves (the measure goes down)			28 people
Insulin	Changes; see studies			28 people
Interleukin 10	Improves (the measure goes up)			28 people
Interleukin 2	Improves (the measure goes up)			28 people
Interleukin 6	Improves (the measure goes down)			28 people
Interleukin 8	Changes; see studies			28 people
Lymphocyte Count	Improves (the measure goes up)			28 people
Monocyte Count	Improves (the measure goes up)			28 people
Muscle Soreness	Improves (the measure goes down)			18 people
Natural Killer Cell Content	Improves (the measure goes up)			28 people
Neutrophil Count	Improves (the measure goes up)			28 people
Rating of Perceived Exertion	Improves (the measure goes up)			28 people

Vitamin E

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Cortisol: improves

Vitamin E: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	38 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		3 studies	38 people
Cortisol	Improves (the measure goes down)			38 people

Magnesium

Cortisol
Muscle Soreness: improves
Creatine Kinase: changes; see studies

Magnesium: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Cortisol No effect		NoneNo effect	2 studies	18 people
Muscle Soreness	Improves (the measure goes down)		2 studies	31 people
Creatine Kinase	Changes; see studies		1 study	27 people
Testosterone	Improves (the measure goes up)		1 study	30 people
Creatinine	Improves (the measure goes up)			18 people
Exercise Recovery	Improves (the measure goes up)			9 people
Hematocrit	Improves (the measure goes up)			18 people
Hemoglobin	Improves (the measure goes up)			18 people
Interleukin 6	Improves (the measure goes down)			9 people
Lactate Dehydrogenase	Improves (the measure goes up)			18 people
Muscular Endurance	Improves (the measure goes up)			22 people
Myoglobin	Improves (the measure goes up)			18 people
Power Output	Improves (the measure goes up)			18 people
Rating of Perceived Exertion	Improves (the measure goes up)			22 people

Colostrum

Aerobic Exercise Metrics
IGF-1: improves
Oxygen Uptake: improves

Colostrum: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	30 people
IGF-1	Improves (the measure goes up)		2 studies	30 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	30 people
Heart Rate	Improves (the measure goes down)		1 study	30 people
Blood Lactate (Exercise)	Changes; see studies			30 people
Fat Oxidation	Improves (the measure goes up)			30 people
Lactate Threshold	Improves (the measure goes up)			30 people

Alcohol

Adrenaline
Testosterone: improves
Cortisol: changes; see studies

Alcohol: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Adrenaline No effect on adrenaline		NoneNo effect	1 study	9 people
Testosterone	Improves (the measure goes up)		5 studies	19 people
Cortisol	Changes; see studies		1 study	9 people
Power Output	Improves (the measure goes up)		1 study	10 people

Astaxanthin

Exercise-Induced Oxidation
Oxidative Stress Biomarkers: changes; see studies
Muscle Damage: changes; see studies

Astaxanthin: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Exercise-Induced Oxidation No effect		NoneNo effect	1 study	32 people
Oxidative Stress Biomarkers	Changes; see studies		3 studies	32 people
Muscle Damage	Changes; see studies			32 people
Training Volume	Improves (the measure goes up)			32 people

Saffron

Creatine Kinase
Muscle Soreness: improves
Creatine Kinase-MB: changes; see studies

Saffron: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Creatine Kinase No effect		NoneNo effect		23 people
Muscle Soreness	Improves (the measure goes down)		1 study	30 people
Creatine Kinase-MB	Changes; see studies			23 people
Lactate Dehydrogenase	Improves (the measure goes up)			23 people

Anatabine

Blood Pressure
Heart Rate: changes; see studies
Muscle Damage: changes; see studies

Anatabine: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect		20 people
Heart Rate	Changes; see studies		1 study	20 people
Muscle Damage	Changes; see studies			20 people
Muscle Soreness	Changes; see studies			20 people
Power Output	Improves (the measure goes up)			20 people

Taurine

Muscle Damage
Muscle Soreness: improves

Taurine: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Damage No effect		NoneNo effect		36 people
	Muscle Soreness	Improves (the measure goes down)		1 study	36 people

HMB

C-Reactive Protein (CRP)
Muscle Soreness: improves
Power Output: improves

HMB: outcomes studied for Muscle Recovery
Outcome	Effect	Size	Studies	People
C-Reactive Protein (CRP) No effect		NoneNo effect		20 people
Muscle Soreness	Improves (the measure goes down)		2 studies	40 people
Power Output	Improves (the measure goes up)		2 studies	46 people
Muscle Damage	Changes; see studies		1 study	370 people
Cortisol	Improves (the measure goes down)			46 people
Fatigue Symptoms	Improves (the measure goes down)			26 people
Range of Motion	Improves (the measure goes up)			14 people
Testosterone	Improves (the measure goes up)			46 people
Training Volume	Improves (the measure goes up)			46 people

Alpha-Lipoic Acid

Oxidative Stress Biomarkers: changes; see studies

Alpha-Lipoic Acid: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Oxidative Stress Biomarkers	Changes; see studies		4 studies	33 people

Caffeine

Rating of Perceived Exertion: improves

Caffeine: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	15 people

Bromelain

Muscle Soreness: improves

Bromelain: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Soreness Improvement	Improves (the measure goes down)		2 studies	39 people

Fenugreek

Glycogen Resynthesis: improves

Fenugreek: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Glycogen Resynthesis	Improves (the measure goes up)		2 studies	14 people

Vitamin D

Power Output: improves

Vitamin D: outcomes studied for Muscle Recovery
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Power Output	Improves (the measure goes up)		1 study	20 people

Key findings

Creatine KinaseCurcuminImproves (the measure goes down)
C-Reactive Protein (CRP)Rhodiola RoseaImproves (the measure goes down)
Anaerobic CapacityCreatineImproves (the measure goes up)

The Muscle Recovery & Exercise Recovery protocol

2 primary supplements · 2 supporting supplements

Tart Cherry Extract480–960 mg daily (or 8–12oz tart cherry juice)
Omega-3 Fatty Acids2–3 g EPA/DHA daily

See the full protocol

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Studies cited

3 studies from PubMed

Effect of low-level phototherapy on delayed onset muscle soreness: a systematic review and meta-analysis.Lasers Med Sci · PMID 26563953
The Effects of Pomegranate Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.Curr Dev Nutr · PMID 40034870
The effects of postexercise consumption of a kefir beverage on performance and recovery during intensive endurance trainingJ Dairy Sci · PMID 26298752

Evidence by supplement

Key findings

The Muscle Recovery & Exercise Recovery protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Muscle Recovery