The 7 Best Supplements for Muscle Recovery

Training is only half the equation. Nutrition is key if you’re looking to improve muscle size, strength, or athletic performance. And your muscles need specific nutrients to recover. This allows them to repair the damage that naturally happens with training — and come back stronger. 

You can get the nutrients you need for muscle recovery by eating a balance of nutritious whole foods. But supplements can help to fill potential gaps in your diet. They can also help you get enough of certain nutrients after high-intensity workouts.

Here are the best supplements for muscle recovery. Plus, find out how to choose supplements to meet your needs.

1. Protein

Muscles can’t recover without enough protein. “Protein supplies the amino acids that repair and rebuild muscle tissue,” explained Maggie Michalczyk, RDN, a registered dietitian in Chicago. 

The daily recommended protein intake is 0.8 g per kg (g/kg) of body weight (0.36 g per lb). But people who are highly active may need closer to 1.2 g to 2 g/kg per day to ensure they have enough protein to repair muscle damage. So, for example, if you weigh 150 lbs, you’ll need 82 g to 136 g of protein per day. A protein supplement can help you meet that goal. 

2. Branched-chain amino acids

Protein is made of amino acids. But not all amino acids are created equal. Nine are considered “essential” because the body can’t make them by itself. You can only get essential amino acids from food. 

Of the nine essential amino acids, three are particularly important for muscle recovery. These are the branched-chain amino acids (BCAAs):

• Leucine

• Isoleucine

• Valine

One review study found that BCAA supplements helped to reduce muscle soreness 24 to 72 hours after exercise. 

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You can get BCAAs from protein sources like red meat, seafood, and dairy milk. But taking a BCAA supplement can be helpful if you’re watching calories, Michalczyk said. 

3. Creatine

Creatine is a compound made of amino acids. Your body naturally makes about 1 g per day and gets roughly the same amount from what you eat. Then, the majority of the creatine gets stored in your skeletal muscles to be used as energy.

Your muscles use creatine during the first several seconds of intense exercise. Supplying your muscles with more creatine via supplements can boost their output during exercise. And it can also reduce muscle inflammation. This can help muscles recover faster and reduce soreness. 

4. Omega-3 fatty acids

Omega-3 fatty acids are healthy fats used by your body to build cells and create energy. They’re generally considered to be better for your health than other types of fats (such as saturated and trans fats) because they lower inflammation. This means omega-3s may ease post-workout muscle soreness. “In order for omega-3 fatty acids to be most effective, it seems they need to be present in your body prior to exercise,” explained sports dietitian Hillary Ake, RD, CSSD. “That means that eating a diet rich in omega-3s or taking a daily fish oil supplement is likely more effective than taking a supplement post-workout.”

One small study showed that men who took 3 g of omega-3 fatty acids a day had less muscle soreness than those who didn’t. 

Omega-3 fatty acids may be most effective for healing when they’re already in the muscle tissue before it’s damaged. So, eating a diet rich in omega-3s or taking a daily supplement is likely to be more effective than taking a supplement post-workout, Ake said. 

5. Vitamin D

Vitamin D plays key roles in muscle function and recovery, said Jena Brown, RD, CSSD, a sports dietitian in Brenham, Texas. Vitamin D helps make protein and reduces inflammation, helping muscles rebuild after intense exercise. And it may be even more important for people who are deficient in vitamin D (nicknamed the “sunshine vitamin”). This condition is more common in northern climates where people have less sunlight exposure. 

Because vitamin D is a fat-soluble vitamin, it gets stored in the body longer than a water-soluble vitamin. This means there’s a greater risk of getting too much vitamin D. Too much vitamin D can cause nausea, vomiting, and muscle weakness. For that reason, Ake suggested talking to your primary care provider and getting your vitamin D levels checked before taking a supplement. 

6. Magnesium

Magnesium is a critical mineral for muscle health in general, so it’s no surprise that it also supports muscle recovery. As Brown noted, “Magnesium plays an important role in reducing muscle soreness after training.” It works by helping the muscles relax. (That’s why it’s often used to treat restless legs syndrome.) It also activates vitamin D, which supports muscle recovery, too. 

Magnesium is abundant in many food sources, like whole grains, nuts and seeds, and green leafy vegetables. “But studies show that active individuals may benefit from supplementation for muscle recovery,” Brown said.

Note: High doses of magnesium can cause digestive symptoms, like nausea, cramping, and diarrhea. And high doses of magnesium can also be harmful if you have a history of kidney issues. So, it’s important to be aware of potential side effects before you start taking a supplement. 

7. Electrolytes

Electrolytes are a group of minerals that regulate the fluid balance in your body. When you exercise, your muscles use electrolytes for energy. And you also lose electrolytes through sweat. So, electrolytes can help you stay hydrated and replenish energy stores. Both of these benefits help to repair muscles and ease soreness, Brown noted.

Electrolytes can be replaced with foods or supplements.

What should you look for in supplements for muscle recovery?

If you’re interested in using supplements for muscle recovery, it’s important to find one that’s high quality. Here’s what to consider when shopping for supplements. 

Look for certifications 

Dietary supplements aren’t regulated by the FDA. So, they don’t have to go through quality, safety, and efficacy testing before they’re sold. But some companies have their supplements tested. 

Check that the supplement has a third-party certification on the label. “This means the supplement has been inspected and tested by an outside organization,” Michalczyk said. “And it ensures the supplement contains what it says it contains.”

Look for certifications from companies like NSF International, ConsumerLab, and U.S. Pharmacopeia (USP). 

Read the label

Supplements must include specific information on the label:

• The name and the location of the manufacturer

• A “supplement facts” panel that lists names and quantities of all active ingredients, serving size, and number of servings per container

• An ingredients statement that lists all inactive ingredients

• An address or telephone number to report serious side effects

If you don’t see all of this information on the label, you should choose another product.

Consider the dosage 

Your dosage depends on your diet and nutritional needs. Some supplements contain very high amounts of certain nutrients or vitamins, and this may be much more than you need. For most supplements, the risk of side effects or potential harm increases with higher doses. 

“It’s important to chat with your healthcare team,” Michalczyk noted. “If you can, get a blood test to see where you stand in terms of your vitamin and mineral status before supplementation.”

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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