Delayed-onset muscle soreness (DOMS)
Supplements studied for delayed-onset muscle soreness (DOMS).
Overview
Ginger (DEX Score 48; low effect size, medium evidence, medium trust) generally did not prevent or reduce exercise-related muscle soreness, though some combination products with ginger showed slight early relief. Caffeine (DEX Score 48; low effect size, medium evidence, medium trust) may moderately lower soreness about 48 hours after exercise in pooled analyses.
Phosphatidylserine, Boswellia, and nattokinase have limited single-study or unclear data. One phosphatidylserine trial reported reduced soreness during heavy training; Boswellia showed slight reductions before downhill running in one small study. Overall evidence is mixed and low trust. The heatmap and evidence reviews below break down all nine supplements.
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Relevant supplements sorted by DEX Score.
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SupplementDEX Database
11 supplements for and rated at least stars. All purchase bands. No minimum star filter.
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