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
Relevant supplements
Relevant supplements sorted by DEX Score.
| Ginger | ★★★★★ | Low |
| Caffeine | ★★★★★ | Low |
| Boswellia | ★★★★★ | Low |
| Taurine | ★★★★★ | Low |
| Saccharomyces boulardii | ★★★★★ | Low |
| Phosphatidylserine | ★★★★★ | Low |
| Sulforaphane | ★★★★★ | Very Low / None |
| Nattokinase | ★★★★★ | Very Low / None |
| Lutein | ★★★★★ | Very Low / None |
| Garlic | ★★★★★ | Very Low / None |
| Bilberry | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
11 supplements for and rated at least stars. All purchase bands. No minimum star filter.
BoswelliaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if taking Boswellia serrata helps with muscle soreness after exercise.
- One small study in healthy men found that taking Boswellia for 10 days before downhill running slightly reduced muscle soreness and stiffness.
- Taking Boswellia combined with turmeric in a special oil also helped reduce muscle pain within a few hours in other studies.
- More research is needed to confirm these effects for different people and types of exercise.
Browse 3 studies
RCTModulation of Affective and Sensory Qualities of Acute Nociceptive Pain by Curcuma longa and Boswellia serrata Extract Formulation: A Randomized, Double-Blind, Placebo-Controlled Design in Subjects With Exercise-Induced Acute Musculoskeletal Pain2025n=232
In 232 healthy adults with exercise-induced musculoskeletal pain, 1000 mg/day turmeric–Boswellia extract for 6 hours significantly reduced McGill pain scores for both sensory and affective pain versus placebo.
- Effect
- Benefit
- Dose
- 1000 mg/day
- Population
- Healthy adults
- Participants
- 232
- Ages
- 18–65
Clinical trialTen days of supplementation with a standardized Boswellia serrata extract attenuates soreness and accelerates recovery after repeated bouts of downhill running in recreationally active men2025n=50
In 50 recreationally active men (mean age 28), 60 mg/day standardized Boswellia serrata extract for 10 days around downhill running reduced muscle soreness VAS by 8.0 mm versus placebo on day 10 (p=0.006).
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 60 mg/day
- Population
- Patients with osteoarthritis
- Participants
- 50
- Avg age
- ~28
RCTFast pain relief in exercise-induced acute musculoskeletal pain by turmeric-boswellia formulation: A randomized placebo-controlled double-blinded multicentre study2022n=232
In 232 adults with moderate-to-severe exercise-induced musculoskeletal pain, a single 1000 mg turmeric–boswellia dose produced meaningful pain relief within ~3 hours, with 97.85% cumulative responder improvement versus 2.46% on placebo.
- Effect
- Benefit
- Dose
- 1000 mg/day
- Population
- Healthy adults
- Participants
- 232
CaffeineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Caffeine can moderately reduce muscle soreness that occurs a day or two after exercise, known as delayed onset muscle soreness (DOMS).
- A review of seven studies with 142 participants found that taking caffeine supplements significantly lowered muscle soreness 48 hours after working out.
- One study showed caffeine reduced soreness on the second and third days after exercise and might even help people train more often.
- Another study on female volleyball players found caffeine helped decrease pain, improve joint movement, and reduce swelling after exercise.
- The strongest benefits are usually seen around 48 hours post-exercise, rather than immediately.
Browse 3 studies·1 meta-analysis
RCTEffect of caffeine on delayed-onset muscle soreness: a meta-analysis of RCT2021
A meta-analysis of RCTs on caffeine and delayed-onset muscle soreness (DOMS) was titled to assess pain reduction after exercise; no abstract text was available for specific effect estimates.
EFFECT OF CAFFEINE ON THE AMOUNT OF PERCEIVED PAIN, JOINT RANGE OF MOTION AND EDEMA AFTER DELAYED MUSCLE SORENESS2013
An experimental study titled to assess caffeine on perceived pain, joint range of motion, and edema after delayed-onset muscle soreness; no abstract text was available for outcome details.
RCTThe Effect of Caffeine Ingestion on Delayed Onset Muscle Soreness2013
In 9 low-caffeine-consuming men, caffeine before eccentric bicep curls increased final-set repetitions and attenuated DOMS on days 2–3 versus placebo.
- Effect
- Benefit
- Population
- Men
- Avg age
- 20±1
GingerView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Most studies show that taking ginger by mouth does not help prevent or reduce muscle soreness after exercise.
- Whether taken as a single dose or for several days before exercise, ginger generally does not reduce muscle pain.
- Some combination supplements with ginger might slightly ease soreness a day or two after exercise, but more research is needed.
- Overall, ginger is unlikely to be effective for exercise-related muscle pain.
Browse 4 studies
RCTEffect of a Blend of Zingiber officinale Roscoe and Bixa orellana L. Herbal Supplement on the Recovery of Delayed-Onset Muscle Soreness Induced by Unaccustomed Eccentric Resistance Training: A Randomized, Triple-Blind, Placebo-Controlled Trial2020
In athletes with delayed-onset muscle soreness, a ginger-containing polyherbal supplement improved muscle recovery markers versus placebo after eccentric exercise in a randomized trial.
- Effect
- Benefit
- Dose
- 333 mg
- Population
- Athletes
- Ages
- 18–35
RCTThe Effects of Pre-Exercise Ginger Supplementation on Muscle Damage and Delayed Onset Muscle Soreness2015n=20
In 20 participants, 4 g/day ginger for 5 days before eccentric exercise did not significantly attenuate muscle damage markers or delayed-onset muscle soreness versus placebo.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 4 g/day
- Participants
- 20
RCTGinger (Zingiber officinale) reduces muscle pain caused by eccentric exercise2010n=40
In 74 volunteers, raw or heated ginger 2 g/day for 11 days significantly reduced eccentric-exercise-induced muscle pain by about 25% versus placebo.
- Effect
- Benefit
- Duration
- 3 days
- Dose
- 2 g/day
- Population
- OA patients
- Participants
- 40
Controlled trialAcute effects of dietary ginger on quadriceps muscle pain during moderate-intensity cycling exercise2008n=25
In 25 adults, a single 2 g ginger dose 30 minutes before cycling at 60% VO2peak did not significantly reduce quadriceps pain or perceived exertion versus placebo.
- Effect
- No Benefit
- Dose
- 2 g/day
- Population
- Healthy adults
- Participants
- 25
Saccharomyces boulardiiView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if taking Saccharomyces boulardii alone helps reduce muscle soreness from exercise.
- In a small study with rugby players, taking S. boulardii along with other probiotics reduced muscle soreness and feelings of heavy legs a little more than a placebo.
- However, adding S. boulardii to a probiotic mix did not show extra benefits compared to the probiotic alone.
Browse 1 study
RCTProbiotic supplementation elicits favourable changes in muscle soreness and sleep quality in rugby players2020
In elite rugby athletes, probiotic supplementation reduced muscle soreness and improved sleep quality markers versus placebo over 17 weeks.
- Effect
- Benefit
- Duration
- 17 weeks
- Population
- Athletes
TaurineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In people who are not regularly active, taking taurine supplements might help reduce muscle soreness after exercise.
- One small study showed that taurine combined with branched-chain amino acids reduced muscle soreness by about 37%.
- Another study found that taking taurine around exercise also lessened muscle soreness a few days after the workout, but it did not change muscle damage markers in the blood.
Browse 2 studies
RCTTaurine supplementation reduces eccentric exercise-induced delayed onset muscle soreness in young men2015
In young men, taurine supplementation reduced eccentric exercise-induced delayed-onset muscle soreness versus control in this randomized trial.
RCTAdditional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise2013
In young men after eccentric exercise, taurine plus BCAA reduced delayed-onset muscle soreness more than BCAA alone in this randomized trial.
- Effect
- Benefit
- Duration
- 18 days
- Dose
- 2 g/day taurine + 3.2 g/day BCAA
- Population
- Men
PhosphatidylserineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if phosphatidylserine helps with muscle soreness after exercise.
- One small study in athletes showed that taking 800 mg of soybean phosphatidylserine daily for 2 weeks during heavy training reduced muscle soreness after exercise.
Browse 1 study
The hormonal and perceptive effects of phosphatidylserine administration during two weeks of resistive exercise-induced overtraining1998
A study during 2 weeks of resistive overtraining found phosphatidylserine reduced cortisol responses and improved perceived well-being versus placebo.
- Effect
- Benefit
- Duration
- 2 weeks
BilberryView supplement →
Do not purchase·★★★★★
How we scored this▸
- Limited research suggests that drinking bilberry juice before running a half-marathon may slightly increase muscle soreness right after the race compared to a placebo.
- This extra soreness went away within 1-2 days.
- The study also found signs of increased inflammation after exercise in the bilberry group.
Browse 1 study
RCTEffect of bilberry juice on indices of muscle damage and inflammation in runners completing a half-marathon: a randomised, placebo-controlled trial2018n=19
In 19 recreational half-marathon runners, 400 mL/day bilberry juice for 5 days before through 2 days after the race did not reduce muscle soreness, CK, or CRP and may have slightly worsened some markers versus placebo.
- Effect
- No Benefit
- Duration
- 5 days
- Dose
- 400 ml/day
- Population
- Athletes
- Participants
- 19
- Avg age
- ~31
GarlicView supplement →
Do not purchase·★★★★★
How we scored this▸
- Taking allicin, a natural compound found in garlic, may help reduce muscle soreness after exercise.
- A small study found that athletes taking allicin daily for two weeks experienced less muscle pain and inflammation than those taking a placebo.
- Allicin helps reduce inflammation and protect muscles from exercise damage.
- More research is needed, but allicin could be a natural way to ease muscle soreness after workouts.
Browse 1 study
RCTEffects of allicin supplementation on plasma markers of exercise-induced muscle damage, IL-6 and antioxidant capacity2008
In well-trained athletes, 14 days of allicin supplementation before and after downhill running did not significantly reduce exercise-induced muscle damage markers or IL-6 versus placebo.
- Effect
- No Benefit
- Duration
- 14 days
- Population
- Athletes
LuteinView supplement →
Do not purchase·★★★★★
How we scored this▸
- Research shows that taking a supplement with astaxanthin (4 mg) and lutein (480 mg) for 3 weeks before exercise does not seem to lessen muscle soreness afterward compared to a placebo.
- It is not clear if lutein by itself has any effect.
Browse 1 study
RCTAstaxanthin supplementation does not attenuate muscle injury following eccentric exercise in resistance-trained men2005n=10
In 10 resistance-trained men, 4 mg astaxanthin (with 480 mg lutein) for 3 weeks did not reduce muscle soreness, creatine kinase, or eccentric-exercise performance decrements versus placebo.
- Effect
- No Benefit
- Duration
- 3 weeks
- Dose
- 4 mg
- Population
- Men
- Participants
- 10
- Avg age
- ~25
NattokinaseView supplement →
Do not purchase·★★★★★
How we scored this▸
- A study tested whether fish oil or soy isoflavones could lessen muscle soreness after intense exercise.
- Participants took supplements for a month before doing arm exercises that caused muscle soreness.
- The results showed that neither fish oil nor soy isoflavones reduced muscle pain, swelling, or strength loss compared to a placebo.
Browse 1 study
RCTThe effects of fish oil and isoflavones on delayed onset muscle soreness2002n=22
In 22 subjects, 30 days of fish oil (1.8 g omega-3/day) or soy isoflavones (120 mg/day) before eccentric exercise did not reduce delayed-onset muscle soreness vs placebo.
- Effect
- No Benefit
- Dose
- 120 mg/day
- Participants
- 22
SulforaphaneView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is not clear if sulforaphane helps with muscle soreness after exercise.
- One small study found that taking a sulforaphane supplement before and after exercise reduced soreness when pressing the muscle and helped movement two days after working out.
Browse 1 study
RCTEffect of a sulforaphane supplement on muscle soreness and damage induced by eccentric exercise in young adults: A pilot study2021
In young men after eccentric exercise, sulforaphane supplementation did not significantly reduce muscle soreness or damage markers versus placebo.
- Effect
- No Benefit
- Duration
- 2 weeks
- Population
- Young adults
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Ginger | ★★★★★48% | 4 | 0 | 21% |
| Boswellia | ★★★★★48% | 3 | 0 | 16% |
| Caffeine | ★★★★★48% | 3 | 1 | 16% |
| Taurine | ★★★★★44% | 2 | 0 | 11% |
| Bilberry | ★★★★★32% | 1 | 0 | 5% |
| Garlic | ★★★★★32% | 1 | 0 | 5% |
| Lutein | ★★★★★32% | 1 | 0 | 5% |
| Nattokinase | ★★★★★32% | 1 | 0 | 5% |
| Phosphatidylserine | ★★★★★40% | 1 | 0 | 5% |
| Saccharomyces boulardii | ★★★★★44% | 1 | 0 | 5% |
| Sulforaphane | ★★★★★32% | 1 | 0 | 5% |