Muscle recovery
Supplements studied for Muscle recovery.
Overview
SupplementDEX lists 10 supplements studied for muscle recovery across 23 trials. The strongest indexed signals include L-Carnitine, Melatonin, Quercetin. See the heatmap and evidence reviews below for full ratings across all supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| L-Carnitine | ★★★★★ | Medium |
| Vitamin E | ★★★★★ | Medium |
| Quercetin | ★★★★★ | Low |
| Melatonin | ★★★★★ | Low |
| Sulforaphane | ★★★★★ | Low |
| Vitamin D | ★★★★★ | Very Low / None |
| Rhodiola | ★★★★★ | Very Low / None |
| N-Acetyl Cysteine (NAC) | ★★★★★ | Very Low / None |
| Lycopene | ★★★★★ | Very Low / None |
| L-Citrulline | ★★★★★ | Very Low / None |
| Beta-Alanine | ★★★★★ | 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.
L-CarnitineView supplement →
Consider purchase·★★★★★
How we scored this▸
- In a study of healthy people who exercise regularly, taking 2 grams of L-carnitine daily for 5 weeks improved how quickly their muscles felt recovered and less sore after exercise.
- It also lowered levels of a blood marker (creatine kinase) that indicates muscle damage.
- This suggests L-carnitine may help muscles recover faster and reduce soreness after workouts.
Browse 7 studies·1 meta-analysis
RCTL-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial2021n=80
In 73 adults completing a 5-week exercise program, L-carnitine tartrate improved perceived recovery and soreness and lowered post-exercise creatine kinase versus placebo, with strength declines blunted after an exercise challenge.
- Effect
- Benefit
- Duration
- 5 weeks
- Population
- Athletes
- Participants
- 80
MetaThe Effect of L-Carnitine Supplementation on Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Randomized Clinical Trials2020
A meta-analysis of 7 RCTs found L-carnitine supplementation significantly reduced muscle soreness at 0–96 hours post-exercise and lowered CK, myoglobin, and LDH at 24 hours compared with placebo.
- Effect
- Benefit
Clinical trialL-Carnitine L-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and women2009n=9
In 18 middle-aged adults, 3 weeks of L-carnitine L-tartrate 2 g/day attenuated markers of purine metabolism, free radical formation, and muscle damage after acute resistance exercise.
- Effect
- Benefit
- Duration
- 1 weeks
- Dose
- 2 g/day
- Population
- Adults
- Participants
- 9
- Ages
- 45–52
RCTResponses of criterion variables to different supplemental doses of L-carnitine L-tartrate2007
In 8 healthy men, both 1 g and 2 g/day of L-carnitine L-tartrate for 3 weeks reduced post-exercise hypoxanthine, myoglobin, and muscle soreness after resistance exercise.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 g/day
- Population
- Men
RCTThe effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery2003
In 10 resistance-trained men, 3 weeks of L-carnitine L-tartrate 2 g/day reduced exercise-induced muscle tissue damage on MRI and increased IGFBP-3 before and after acute squat exercise.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 g/day
- Population
- Older adults
- Avg age
- ~24
RCTL-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress2002
In 10 resistance-trained men, 3 weeks of L-carnitine L-tartrate 2 g/day attenuated post-exercise markers of purine catabolism, free radical formation, and muscle disruption, reducing MRI-assessed damage to 41–45% of placebo area.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 g/day
- Population
- Men
Controlled trialEffects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort1996
In 6 untrained subjects, 3 g/day oral L-carnitine for 3 weeks significantly reduced pain, tenderness, and CK release after eccentric quadriceps exercise versus placebo.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 3 g/day
- Avg age
- 26±3.8
Vitamin EView supplement →
Consider purchase·★★★★★
How we scored this▸
- Vitamin E supplements may slightly reduce muscle damage caused by exercise.
- A review of 17 small studies found that taking 300 to 1200 IU of vitamin E daily for up to 12 weeks lowered blood markers linked to muscle injury.
- The effect was stronger in athletes and with lower doses (under 500 IU).
- However, one small study showed that taking vitamin E and vitamin C just before exercise didn’t reduce muscle soreness.
- More studies are needed to confirm these findings.
Browse 2 studies·1 meta-analysis
MetaCan Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials2022
In a meta-analysis in athletes, 500 IU/day, in conclusion, dietary vitamin E supplementation lower than 500 IU could prevent exercise-induced muscle damage and had greater impact on athletes.
- Effect
- Benefit
- Dose
- 500 IU/day
- Population
- Athletes
RCTEffects of Acute Vitamin C plus Vitamin E Supplementation on Exercise-Induced Muscle Damage in Runners: A Double-Blind Randomized Controlled Trial2022n=18
In an RCT of 18 participants, 1 g/kg, vitamin C and E supplementation does not seem to help with EIMD in endurance-trained individuals.
- Effect
- No Benefit
- Dose
- 1 g/kg
- Population
- Athletes
- Participants
- 18
- Ages
- 39–58
MelatoninView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if melatonin has any benefit for muscle recovery.
Browse 1 study
Systematic reviewEffect of Antioxidant Supplementation on Markers of Oxidative Stress and Muscle Damage after Strength Exercise: A Systematic Review2022
A systematic review found antioxidant supplements including melatonin may reduce exercise-induced muscle damage markers, though evidence varied by compound and dose.
- Effect
- Benefit
QuercetinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if taking quercetin by mouth helps to improve muscle recovery following exercise.
- Some studies found that taking 500 mg twice daily for 3 weeks didn’t reduce muscle soreness or damage after running or cycling.
- However, smaller studies showed that taking 1000 mg daily for 14 days before certain exercises helped reduce loss of muscle strength and helped muscles recover a bit faster.
- More research is needed to confirm these effects.
Browse 4 studies
RCTQuercetin Supplementation Improves Neuromuscular Function Recovery from Muscle Damage2020n=16
In 16 men, 1000 mg/day quercetin for 14 days after eccentric exercise improved neuromuscular recovery and reduced muscle damage markers versus placebo.
- Effect
- Benefit
- Duration
- 14 days
- Dose
- 1000 mg/day
- Population
- Men
- Participants
- 16
- Avg age
- ~26
RCTThe Effects of Quercetin Supplementation on Eccentric Exercise-Induced Muscle Damage2019n=12
In 12 men, 1000 mg/day quercetin for 14 days attenuated strength loss and neuromuscular impairment after eccentric exercise-induced muscle damage.
- Effect
- Benefit
- Duration
- 14 days
- Dose
- 1000 mg/day
- Population
- Men
- Participants
- 12
- Avg age
- 26.1±3.1
RCTQuercetin ingestion does not alter cytokine changes in athletes competing in the Western States Endurance Run2007n=21
In 21 ultramarathon runners, 1000 mg/day quercetin for 3 weeks did not alter cytokine, cortisol, or CRP responses to a 160-km race versus placebo.
- Effect
- No Benefit
- Duration
- 3 weeks
- Dose
- 1000 mg/day
- Population
- Athletes
- Participants
- 21
RCTQuercetin's influence on exercise-induced changes in plasma cytokines and muscle and leukocyte cytokine mRNA2007n=40
In 40 cyclists over 24 days, 1 g/day quercetin did not change post-exercise plasma cytokines but reduced leukocyte IL-8 and IL-10 mRNA.
- Effect
- No Benefit
- Duration
- 24 days
- Dose
- 1 g/day
- Population
- Athletes
- Participants
- 40
SulforaphaneView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if taking sulforaphane supplements helps with muscle damage after exercise.
- One small study found that taking 30 mg of sulforaphane daily for 4 weeks reduced a muscle damage marker after heavy exercise.
Browse 2 studies
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
RCTOral chronic sulforaphane effects on heavy resistance exercise: Implications for inflammatory and muscle damage parameters in young practitioners2021
In resistance-trained men, chronic oral sulforaphane did not significantly attenuate heavy exercise-induced muscle damage markers versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 30 mg/day
- Population
- Athletes
- Avg age
- 22±0.3
RhodiolaView supplement →
Do not purchase·★★★★★
How we scored this▸
- Rhodiola has no meaningful benefit for Muscle recovery.
Browse 3 studies
Rhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exercise2019
In endurance athletes, Rhodiola rosea did not reduce in vivo inflammatory activity after continuous exercise versus control.
- Effect
- No Benefit
- Population
- Athletes
RCTEvaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathon2013n=24
In marathon runners, Rhodiola before racing did not significantly reduce muscle damage, soreness, or inflammatory cytokines versus placebo.
- Effect
- No Benefit
- Duration
- 30 days
- Dose
- 600 mg/day
- Population
- Athletes
- Participants
- 24
Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood2004
After exhaustive exercise, Rhodiola rosea lowered C-reactive protein and creatine kinase versus control in healthy volunteers.
- Effect
- Benefit
- Population
- Healthy adults
Vitamin DView supplement →
Do not purchase·★★★★★
How we scored this▸
- Small studies show that taking vitamin D before or during exercise does not help reduce muscle damage, based on common blood tests that measure muscle injury.
Browse 1 study·1 meta-analysis
MetaEffects of Vitamin D in Post-Exercise Muscle Recovery. A Systematic Review and Meta-Analysis2021
A systematic review of 6 studies concluded vitamin D supplementation cannot be shown to improve post-exercise muscle recovery based on available biomarker evidence.
- Effect
- No Benefit
- Population
- Athletes
Beta-AlanineView supplement →
Do not purchase·★★★★★
How we scored this▸
- Beta-alanine does not reliably improve muscle recovery.
Browse 1 study
RCTEffects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults2019n=12
A 28-day RCT of 24 young adults found 4.8 g/day beta-alanine did not improve repetitions, soreness, or CK recovery after high-intensity resistance exercise versus placebo.
- Effect
- No Benefit
- Duration
- 28 days
- Dose
- 4.8 g/day
- Population
- Young adults
- Participants
- 12
- Avg age
- 22±5
L-CitrullineView supplement →
Do not purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if L-citrulline has any benefit for muscle recovery.
Browse 2 studies
RCTCitrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and Women2018
In 19 resistance-trained adults, 8 g citrulline malate failed to improve German Volume Training performance versus placebo.
- Effect
- No Benefit
- Dose
- 8 g/day
- Population
- Adults
- Avg age
- ~25.7±7.7
RCTCitrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult Men2017
In 9 untrained young men, 6 g citrulline malate did not improve muscle recovery after high-intensity resistance exercise versus placebo.
- Effect
- No Benefit
- Dose
- 6 g/day
- Population
- Young adults
- Avg age
- ~24±3.3
LycopeneView supplement →
Do not purchase·★★★★★
How we scored this▸
- In adult long-distance runners, taking a supplement with lycopene and other antioxidants every day for 4 weeks helped reduce muscle damage after a long run.
- This was shown by lower levels of a muscle injury marker in the blood compared to those who took a placebo.
- Other signs like muscle soreness and inflammation did not change significantly.
Browse 1 study
RCTEffect of 4-Week Ingestion of Tomato-Based Carotenoids on Exercise-Induced Inflammation, Muscle Damage, and Oxidative Stress in Endurance Runners2018
A 4-week crossover RCT in endurance runners found tomato-based carotenoid supplementation attenuated post-exercise myoglobin rise but did not significantly reduce creatine kinase, IL-6, or oxidative stress markers.
- Effect
- No Benefit
- Duration
- 4 weeks
- Population
- Athletes
N-Acetyl Cysteine (NAC)View supplement →
Do not purchase·★★★★★
How we scored this▸
- In a study of 10 men, taking N-acetylcysteine (NAC) after muscle-damaging exercise reduced early inflammation and protected muscle strength in the first 2 days.
- However, NAC also interfered with natural muscle repair processes, slowing recovery.
- Only people who took a placebo fully regained muscle strength within a week.
- This suggests that while NAC acts as an antioxidant, it may block important muscle healing after exercise damage.
Browse 1 study
RCTThiol-based antioxidant supplementation alters human skeletal muscle signaling and attenuates its inflammatory response and recovery after intense eccentric exercise2013n=10
An RCT of 10 men found NAC (20 mg/kg/day) after eccentric exercise attenuated inflammatory markers and strength loss during early recovery versus placebo.
- Effect
- No Benefit
- Dose
- 20 mg/kg
- Population
- Men
- Participants
- 10
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| L-Carnitine | ★★★★★72% | 7 | 1 | 28% |
| Quercetin | ★★★★★48% | 4 | 0 | 16% |
| Rhodiola | ★★★★★36% | 3 | 0 | 12% |
| L-Citrulline | ★★★★★32% | 2 | 0 | 8% |
| Sulforaphane | ★★★★★44% | 2 | 0 | 8% |
| Vitamin E | ★★★★★64% | 2 | 1 | 8% |
| Beta-Alanine | ★★★★★32% | 1 | 0 | 4% |
| Lycopene | ★★★★★32% | 1 | 0 | 4% |
| Melatonin | ★★★★★48% | 1 | 0 | 4% |
| N-Acetyl Cysteine (NAC) | ★★★★★32% | 1 | 0 | 4% |
| Vitamin D | ★★★★★36% | 1 | 1 | 4% |