5 Supplements That Reduce Lactic Acid — But Is This Actually Helpful?

Lactic acid (lactate) is a substance that’s produced in muscles during intense exercise. It’s made when muscles aren’t getting enough oxygen to fully break down glucose (sugar) for energy. This typically occurs during fast-paced workouts, like sprinting, high-intensity interval training (HIIT), and weightlifting. All of these are examples of anaerobic (meaning “without oxygen”) exercise. 

Any type of anaerobic exercise will increase the amount of lactic acid in your body. But you might wonder, are there supplements that can help bring those levels back down? And is this even helpful for muscle recovery? To get answers, we reviewed the research and asked experts.

What supplements can help reduce lactic acid?

Many supplements are advertised to help reduce lactic acid. The following supplements have evidence to back them up. 

1. Creatine

Creatine is a popular sports supplement, but it can also be found in red meat and fish. It’s a natural source of energy for your muscles and brain. Your body uses creatine to power high-intensity, short-duration workouts. 

Benefits: “Some evidence suggests that creatine supplements can help reduce muscle fatigue that’s related to increased lactate from exercise,” said Umo Callins, RD, a board-certified specialist in sports dietetics based in Oklahoma City, Oklahoma. By reducing this muscle fatigue, you may be able to lower the amount of lactic acid that builds up in your blood. 

Side effects: Research shows that creatine supplements are generally safe for short- and long-term use.

2. Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) include three essential amino acids:

1. Leucine

2. Isoleucine

3. Valine

Some research shows that BCAAs play an important role in producing the energy your body needs for exercise — more so than other essential amino acids. 

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Benefits: Amino acids that are “essential” means you can only get them through food or supplements. Your body can’t make them on its own. So, taking a BCAA supplement before or during exercise may help to decrease muscle fatigue. This may help slow down lactic acid buildup. 

Side effects: “As with most supplements, consuming excess amounts may cause stomach discomfort and other digestive symptoms,” Callins said. But, she noted, BCAAs are generally safe when you follow the recommendations on the supplement label. 

3. Beta-Alanine 

Beta-alanine is a non-essential amino acid that your body makes. Research has shown it to be effective for delaying the buildup of lactate.

Benefits: Beta-alanine may help reduce muscle fatigue by increasing carnosine. Carnosine is a compound that acts as a buffer. This means it can reduce the amount of acid that builds up in your muscles during intense exercise. In this way, beta-alanine supplements may delay fatigue.

Side effects: So far, the only reported side effect of beta-alanine is a burning or tingling sensation in the skin.

4. Sodium Bicarbonate

Sodium bicarbonate, also known as baking soda, is often used to relieve heartburn. It works by neutralizing the excess stomach acid responsible for that burning sensation in the chest. It may have a similar effect on acid that builds up in the muscles during exercise.

Benefits: “Some research indicates that mixing sodium bicarbonate in seltzer water helps balance muscle pH and improve exercise performance,” said Dr. Michael Aziz, MD, a board-certified internal medicine physician and attending physician at Lenox Hill Hospital in New York City.

It may also help with muscle fatigue. “Similar to beta-alanine, sodium bicarbonate has shown benefits in high-intensity exercise,” Callins said, “and can delay the muscle fatigue caused by the buildup of lactate.”

Sodium bicarbonate can be purchased as a supplement. “It’s best to look for third-party-tested options and follow the recommended dosage on the supplement label,” Callins noted.

Side effects: Sodium bicarbonate can cause digestive side effects, like nausea and cramping. Large amounts of it can also disrupt the fluid balance in the body. So, you shouldn’t try this supplement if you have any history of kidney disease, heart disease, or fluid retention. 

5. Magnesium 

Magnesium is a mineral. It plays a key role in creating energy and supporting muscle function. 

Benefits: Research suggests that magnesium may help your body use sugar better during exercise. This may improve exercise performance and delay lactate accumulation in the blood. 

Side effects: Similar to sodium bicarbonate, magnesium supplements can lead to digestive side effects. High doses can cause diarrhea. And it also affects fluid balance in the body. People with kidney or heart problems shouldn’t take this as a supplement before speaking to a healthcare professional familiar with their history. 

What is lactic acid buildup?

Lactic acid buildup occurs during intense exercise. 

When you work out at an easy or moderate pace, your body uses oxygen to break down sugar for energy. But when you switch to high-intensity exercise, your muscles can't get oxygen quickly enough. So, your body creates energy without oxygen. This process produces lactic acid. 

As lactic acid builds up, it makes your muscles more acidic. “This is often why you feel a burning sensation during intense exercise,” Aziz said. Your muscles struggle to contract, and fatigue sets in. Taking a supplement to reduce lactic acid may help you complete a strength or high-intensity workout without the “burn” or fatigue that lactate buildup can bring.

What role does lactic acid play in muscle recovery?

Though lactic acid can be a painful byproduct of exercise, it also helps with muscle recovery. 

Once your workout ends, your body recycles the lactic acid in your muscles. This recycling process helps provide extra fuel for muscles during recovery.

Lactic acid may also trigger adaptive responses in muscle tissue. “These tissues can help promote the repair and regeneration of muscle fibers,” Aziz said. 

It was once thought that lactic acid led to post-workout muscle soreness. But that theory has been disproven. “Instead, soreness is more linked to micro-damage of muscle fiber,” Aziz said.

You don’t necessarily need a supplement to reduce lactic acid. Sometimes, lactic acid simply builds up and creates fatigue. “But, if this is an issue for someone,” Callins said, “supplements, such as sodium bicarbonate, may be beneficial.”

What should you look for in supplements for lactic acid?

If you decide to try supplements for lactic acid, look for third-party tested products. Some companies have their supplements checked by organizations like NSF International, U.S. Pharmacopeia (USP), and ConsumerLab. These organizations verify that what’s on the supplement label is actually in the bottle. 

Consult with a healthcare professional before taking any supplements to reduce lactic acid. This is especially important if you have medical conditions. Some supplements may interact with medicines or affect health conditions.

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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:

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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