Delayed-onset muscle soreness (DOMS)
Supplements studied for delayed-onset muscle soreness (DOMS).
Overview
Ginger (WA 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 (WA 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.
Effect graph
Subscribe to view effect graphs
Interactive visualisations of ranked conditions and clinical benefit with purchase guidance.
Already a subscriber? Sign in
Relevant supplements heatmap
Relevant supplements sorted by DEX Score.
Subscribe to view effect heatmaps
See effect size, evidence strength, and trust at a glance for every condition.
Already a subscriber? Sign in
SupplementDEX Database
11 supplements for and rated at least stars. All purchase bands. No minimum star filter.
Subscribe to access the SupplementDEX Database
Read this and 2,600+ other evidence reviews on our practitioner plan.
Already a subscriber? Sign in
Evidence visualised
Subscribe to view condition evidence
Visual summaries of supplement evidence ranked by condition.
Already a subscriber? Sign in