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Bone & Joint Health

Muscle Recovery & Sports Performance

Reviewed by the Nimbera editorial team · Last updated May 2026

Delayed-onset muscle soreness (DOMS), post-exercise fatigue, and slow strength recovery are common after hard training. Natural interventions targeting inflammation, oxidative stress, and energy metabolism can measurably shorten downtime and improve training adaptations over time.

When to see a doctor

See a doctor if muscle pain is severe, accompanied by dark urine (possible rhabdomyolysis), persists more than 7 days, or follows an injury. Seek prompt care for sudden joint instability or swelling. People with kidney disease should consult a physician before using creatine.

Natural remedies · 4

Tap any remedy for the full how-to and citation.

How we rate evidenceâ–¾

Strong - Multiple randomised controlled trials or systematic reviews with consistent positive outcomes.

Moderate - At least one RCT or several high-quality observational studies with plausible mechanisms.

Limited - Small trials, animal studies, or traditional use with limited human clinical evidence.

Sources link directly to PubMed, Cochrane Reviews, or NCCIH.

Tart Cherry Juice / Concentrate

ingestible
Hill 2021 Int J Sport Nutr Exerc Metab (PMID 33440334) - meta-analysis of 14 studies; tart cherry supplementation produced a small beneficial effect on muscle soreness (ES = -0.44) and a moderate beneficial effect on strength recovery (ES = -0.78), with significant reductions in CRP (ES = -0.46) and IL-6 (ES = -0.35).
$15-$30 per month for concentrate; $25-$45 per month for bottled juice

Creatine Monohydrate

ingestible
Wang 2024 Nutrients (PMID 39519498) - meta-analysis of 23 studies in adults under 50; creatine plus resistance training produced upper-body strength gains of +4.43 kg and lower-body gains of +11.35 kg vs placebo (both p < 0.001). Kreider 2017 J Int Soc Sports Nutr (PMID 28615996) confirmed safety at up to 30 g/day for 5 years in healthy individuals.
$15-$30 for a 500 g tub (approximately 100 servings at 5 g/day)

Curcumin (Turmeric Extract)

ingestible
Beba 2022 Phytother Res (PMID 35574627) - meta-analysis of 10 RCTs; curcumin reduced DOMS visual analogue scale score by 0.56 points (95% CI: -0.84 to -0.27), lowered creatine kinase by 65.98 IU/L, improved range of motion by 6.49 degrees, and reduced TNF-alpha by 0.22 pg/ml vs placebo.
$20-$40 per month for a standardized curcumin supplement with piperine

Magnesium Glycinate

ingestible
Tarsitano 2024 J Transl Med (PMID 38970118) - systematic review of 4 eligible studies; magnesium supplementation reduced muscle soreness, improved performance and recovery, and provided a protective effect on muscle damage. Authors note athletes engaged in intense exercise may need 10-20% more magnesium than sedentary individuals.
$15-$30 per month

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Remedy information is compiled from primary clinical sources including PubMed, the Cochrane Library, and the National Center for Complementary and Integrative Health (NCCIH). Evidence ratings reflect published human trial data at time of writing. This content is for informational purposes only and is not a substitute for professional medical advice. Read our full disclaimer.