7 Supplements That Help Support Muscle Recovery

The best supplements for muscle recovery can help rebuild tissue after exercise. Athletes often combine creatine, turmeric or vitamin C with sleep and nutrition for optimal results.

Creatine is often taken to improve exercise performance, decrease inflammation, and increase energy. It may have anti-inflammatory and antioxidant properties.

Taking creatine after exercise can help limit muscle damage. Labs that indicate muscle damage, inflammation, and oxidative stress were lower in people taking creatine after muscle-damaging exercise.

Creatine is found naturally in animal foods like beef, pork, and seafood. You can also take creatine as a supplement.

Creatine is generally dosed at 20 grams per day for up to seven days, followed by 3 to 5 grams per day for up to 12 weeks. Water retention is the most common side effect associated with creatine.

Branched-chain amino acids (BCAAs) are essential amino acids that your body does not produce naturally. BCAAs play a role in oxidation, protein building and metabolism.

BCAAs are thought to improve muscle damage, fatigue, soreness, energy and overall workout performance.

Foods that naturally contain BCAAs include dairy products, meat products, nuts and seeds.

BCAA supplements are considered safe at doses of up to 20 grams per day for up to six weeks. Some research recommends a daily BCAA dose of 2 to 10 grams at least three days before, just before, and after exercise.

Omega-3 fatty acids are important in inflammation, heart health and building cells. Many believe that omega-3 fatty acids may help reduce muscle damage, oxidative stress, and inflammation after exercise.

More research is needed to understand the benefits and optimal dosage. Adequate dosage levels for omega-3 are 1.6 grams in men and 1.1 grams in women.

Omega-3 fatty acids can be found in certain vegetable oils, chia seeds and fish, or in supplements.

Magnesium is a mineral necessary for almost all bodily processes, including energy production and nerve and muscle function. It plays a role in inflammation, energy production, muscle contraction and protein synthesis.

Researchers believe that magnesium supplements may help relieve muscle soreness, aid recovery, improve overall performance, and protect against muscle damage. Magnesium also plays a role in energy and muscle contraction, which can affect recovery.

Food sources of magnesium include seeds, beans, green leafy vegetables, nuts, seafood, and whole grain breads and cereals. Magnesium supplements are available.

The recommended daily allowance (RDA) of magnesium in men it ranges from 400 to 420 milligrams and in women it ranges from 310 to 320 milligrams.. It is recommended to take magnesium at least two hours before physical activity.

Tart cherry juice may help with muscle recovery by reducing muscle pain, damage, and inflammation.

Tart cherries help reduce inflammation and oxidative stress. However, the extract works best for people with advanced fitness training and looking for rapid recovery. Other researchers have found that tart cherries are helpful if taken several days before exercise.

Tart cherry is available in juice, concentrate, powder and capsules. The dosage is not well defined but generally varies from 240-480 milliliters.

Turmeric and its main ingredient curcumin are known for their anti-inflammatory and antioxidant benefits.

Research is conflicting on the benefits of turmeric and curcumin in muscle recovery. Some studies have found little benefit or no change. Others have reported increased inflammation after taking turmeric.

Further studies are needed to understand the impact turmeric may have on muscle recovery.

The dosage has not been well established, but it generally varies from 1.5 to 5 grams per day. Turmeric is considered safe in doses of up to 8 grams per day.

Vitamin D occurs naturally in foods like fatty fish and dairy products and is obtained directly from sunlight. This can help fight inflammation during exercise and fitness training.

Researchers believe that consistently taking vitamin D before a workout or strenuous exercise may limit post-exercise inflammation. Further studies are needed to understand the role of vitamin D in muscle recovery.

Vitamin D supplementation for muscle recovery may be most helpful for people who have low vitamin D levels or a vitamin D deficiency.

There are no official recommendations on the best dose of vitamin D for muscle recovery. Daily needs of 3,000 to 5,000 international units (IU)or 75 to 125 grams per day, are generally recommended.

When choosing the right supplement, factors to consider include:

• How often are you willing to take the supplement, such as once a day, several times a day, depending on your needs
• The form of supplement you wish to take
• The type of exercise or physical activity you do
• What type of benefits are you looking for, such as muscle recovery, soreness, energy

Dietary supplements are available in many forms, including capsules, tablets, liquids, powders and bars. They can be taken alone or in combination.

Side effects of supplements vary depending on the type of supplement and the dose you take.

For example, water retention and weight gain are side effects of creatine. Other common side effects include stomach upset, nausea, and vomiting.

Most supplements are considered safe as long as you don’t take more than the recommended dose.

Talk to a doctor about any muscle recovery supplements that may be of interest to you. They can help you determine if they are safe with your medical history and if they interact with other medications or supplements.