5 Best Supplements For Sore Muscles That Works Effectively

supplements for sore muscles

If you just hit a workout after a long period or had an intense training session which has left you with muscle soreness, don’t worry. It’s a common problem and can easily be treated for most people — thanks to the supplements for sore muscles available in the market. 

To make your muscle soreness go away fast, stick to this article. Here, you will get a complete list of the supplements that can help you recover your sore muscles. 

Top Five Supplements for Sore Muscles

Here are the best five supplements that you can consume in order to heal your sore muscles.

But, before we proceed further, it is advised to talk to your doctor before you begin taking any of these supplements, especially if you are suffering from any health issue. It will help you avoid any possible risk that may occur when taking these supplements. 

Let’s begin with the list.

1. Omega-3 Fatty Acids

Omega-3 fatty acids consist of anti-inflammatory properties that aid in muscle recovery and reducing muscle soreness.

Omega-3 Fatty Acids
Image Source – forbes.com

This supplement increases the blood flow to your muscles, which does not only help reduce joint soreness, but also improves the range of motion.

There are also many studies that have found that Omega-3 fatty acids, which is primarily found in fish oils, can be effective in treating the pain that an individual feels after exercise.

2. Magnesium Supplement

Magnesium is a crucial component required by our body. If you are not having enough of it, you are at a higher risk of experiencing sore muscles.

supplements for sore muscles
Image Source – boldfit.in

Magnesium supplement consists of a good amount of analgesic properties which are known to be helpful in treating health conditions like sore muscles. Along with that, it also assists in controlling muscle functions. So, if you are experiencing muscle soreness, try adding a magnesium supplement to your diet to treat the condition.

3. BCAA Supplement

BCAA supplements are known to be one of the best post recovery supplements. There are various studies suggesting that BCAA supplements taken before or after the workout can help treat sore muscles.

BCAA Supplement
Image Source – nutracart.com

In 2021, a review of studies found that if an individual takes a BCAA supplement after exercise, it treats muscle soreness within 24 hours and also reduces the post exercise kinase production. 

Hence, you try adding a BCAA supplement  before or after the workout. It has the potential to effectively help you recover your muscle soreness.

4. Protein Supplement

Another one of the best supplements for sore muscles, and speed up the recovery after the workout is protein. They usually aid in fueling your muscles with the amino acids, which results in fast recovery of muscles and help in their overall development. Thus, increase protein intake to reduce the muscle damage and enhance the overall performance of your muscles. 

supplements for sore muscles
Image Source – nutraingredients.com

You can complete the need for protein in various ways. However, one of the best ways to fulfill your protein requirements is by opting for whey protein, which gives you a good amount of protein per serving, probably around 25 grams. You can also opt for some protein foods like eggs, soybeans, chicken breast, etc. 

5. Citrulline Malate Supplement

Citrulline Malate supplement helps you recover muscle soreness and also takes athletic anaerobic performance to the next level.

Citrulline Malate Supplement
Image Source – amazon.com

When an individual takes citrulline malate in the form of a supplement,  non-essential amino acid turns into nitric acid. It helps in opening the blood vessels, which allows the blood and nutrients flow properly toward the muscles, which eventually aids in recovering the sore muscles.

How and When Should You Take The Supplements To Treat Sore Muscles?

Now you know some of the most effective supplements you can take to recover your muscle soreness. But how and when should you take them to treat sore muscles effectively?

Usually, most of the supplements for sore muscles should be taken before and after the workout to see their full effects. However, the exact answer depends on what type of supplement you are taking. 

For instance, taking protein supplements straight after the workout aids in muscle recovery and also helps building muscle. 

Coming to the quantity that you should take also varies. For instance, magnesium is one of the supplements that you should never take in high amounts as it leads to various health conditions like diarrhea.

Therefore, it is always advised to turn to your doctor to know when and how much supplement you should take to treat your sore muscles. Once you get the clearance on the subject, slowly include the supplements into your diet. It is one of the best ways to see how your body reacts to a supplement and minimize the risks. 

A Few Tips To Keep In Mind

Here are a few crucial tips that will help you deal with sore muscles in a better way. 

1. Proper Hydration During Exercise

Proper hydration before and after a workout is essential not only to help you exercise properly but also recover the muscles. Adequate hydration keeps an optimum flow of fluids in the body, which helps remove excess waste and reduces inflammation. 

As per the sources, an individual should drink at least 13 to 15 ounces of water before the two hours of working out and 5 to 10 oz of water every 15 to 20 minutes while doing exercise.

2. Take a Proper Sleep

Proper sleep at night can boost the recovery of your sore muscles as during this time your muscles grow and repair at their best. If you are not getting enough sleep, you are making it hard for your body to recover those muscle sores and making it prone to hyper pain sensitivity. Therefore, always make sure to have at least seven to eight hours of quality sleep every night.

3. Consider Ice or Heat Therapy

Along with taking the supplements, try ice or heat therapy to accelerate the recovery of your muscle soreness. 

Cold therapy helps slow down circulation, which aids in reducing swelling and pain. It is the best option if you want to treat new pains and injuries. 

On the other hand, heat therapy is known to increase circulation and relieve tight and sore muscles. It is known best for treating older injuries and pains. You can use any of the methods that work best for you to reduce muscle soreness.

What To Do If Your Muscle Soreness Doesn’t Go Away?

If you have tried the supplements and foods we mentioned above but still see no improvement in muscle soreness, then chances are that the condition is severe and requires professional help. Contact your doctor to know what is causing your sore muscles. They will help you by providing the best treatment for your health condition. 


Muscle soreness has been faced by many people, especially the gym goers. However, there is no need to worry as they are a part of the fitness journey and can easily be treated using the supplements mentioned above. Each supplement has its own benefits that can help you navigate through the various complexities and reach the fitness goals faster.

Frequently Asked Questions (FAQs)

1. What Are Some Best Vitamins To Repair Muscles?

Many vitamins can help repair muscles, including taurine, vitamin B and vitamin C, which help synthesize your body and repair the muscles effectively. Omega-3 amino acids, glutamine, and proteins are also one of the great vitamins that can help improve your sore muscles. 

2. Do Bananas Help Sore Muscles?

Yes, Bananas are high in potassium, which can help reduce muscle soreness after the workout.

3. Do Sore Muscles Heal On Their Own?

Muscle sores generally heal on their own, probably within five days. However, if they do not, seek medical help.

4. What Am I Lacking If My Muscles Are Sore?

According to the sources, lack of vitamin D is one of the main reasons for muscle soreness, weakness, and joint pains. 

5. Can I Work Out If I Am Sore?

If your muscles are sore, then try to opt for only light exercises like walking to give your muscles a proper rest so they recover fast. 

6. Should I Workout If I Am Sore?

If your muscles are sore, then try to opt for only light exercises like walking to give your muscles a proper rest so they recover fast. 

Leave a Reply

Your email address will not be published. Required fields are marked *