What is the most effective over‑the‑counter supplement to reduce post‑run muscle soreness in otherwise healthy adult runners?

Best Supplement for Post-Run Muscle Soreness

Omega-3 fatty acids (EPA/DHA) are the most evidence-based supplement for reducing post-run muscle soreness, with a target omega-3 index of 8-11% achieved through fish oil supplementation. 1

Primary Recommendation: Omega-3 Fatty Acids

Evidence for Efficacy

• Healthy college students with an omega-3 index above 4% experienced significantly lower delayed-onset muscle soreness (DOMS) at 72 and 96 hours post-exercise, along with reduced inflammatory markers (24-hour C-reactive protein) compared to those with omega-3 index below 4%. 1

• Omega-3 supplementation (3,000 mg/day for 7 days) reduced post-eccentric exercise soreness by 15% compared to control conditions in controlled trials. 2

• Multiple studies demonstrate that omega-3 reduces creatine kinase (CK) and lactate dehydrogenase (LDH) levels—both markers of muscle damage—with significantly higher levels in control groups versus supplemented groups. 3

Dosing Protocol

• Target an omega-3 index of 8-11% through supplementation. 1

• Typical effective doses range from 3,000 mg/day of combined EPA/DHA, though individual response varies based on baseline omega-3 status. 3, 2

• Red blood cell fatty acid testing via dried blood spot can assess your omega-3 status and guide supplementation needs. 1

Mechanism of Action

• Omega-3 fatty acids reduce post-exercise inflammation through anti-inflammatory properties, decreasing inflammatory cytokine production (IL-6, TNF-α) and oxidative stress markers. 3, 2

• They improve the reduced glutathione (GSH)/oxidized glutathione (GSSG) ratio, indicating better antioxidant capacity. 3

Secondary Options with Emerging Evidence

Curcumin (Turmeric Extract)

• 500 mg/day of curcumin for 3 days showed reduced inflammatory markers after running, though the evidence is limited and not recommended as first-line. 1

• Animal studies show curcumin offsets performance deficits and reduces inflammatory cytokines (IL-1β, IL-6, TNF-α) following eccentric exercise-induced muscle damage. 4

• The 2025 Sports Dietitians Australia position statement notes that current evidence is insufficient to recommend curcumin as a first-line strategy for athletes. 1

Anthocyanins (Tart Cherry, Blackcurrant)

• Blackcurrant extract (240 mg anthocyanins) before exercise mitigated oxidative stress and inhibited inflammatory cytokine secretion in rowing studies. 1

• However, recent football-specific research showed no improvement in recovery markers or subjective soreness with tart cherry juice, and the 2021 UEFA expert statement does not support its specific use. 1

What NOT to Take

High-Dose Antioxidant Vitamins (C & E)

• Large doses of individual antioxidant vitamins C and E should be avoided, as they may interfere with beneficial adaptive processes in muscle and block essential exercise-induced signaling pathways. 1, 5

• The American College of Cardiology and American Heart Association recommend against antioxidant vitamin supplements (Class III recommendation), as they interfere with beneficial cellular signaling. 5

Protein/Amino Acid Supplements for Soreness

• While protein is essential for recovery (20-25g every 3-4 hours), the evidence for reducing muscle soreness specifically with protein or branched-chain amino acids shows only small effects. 1

Foundational Nutritional Strategies

Prioritize Whole Foods First

• Consume 5+ servings of fruits and vegetables daily to increase serum carotenoid concentrations, which support recovery and reduce exercise-associated inflammation. 1, 5

• Studies restricting fruit/vegetable intake to minimal levels showed increased exercise-associated lipid peroxidation, higher perceived exertion, and increased inflammatory responses. 1, 5

Adequate Carbohydrate Intake

• Maintain 6-8 g/kg body mass/day of carbohydrate in the 24-48 hours post-run to support glycogen resynthesis, especially important since muscle damage impairs glycogen synthesis. 1

Hydration

• Maintain euhydration, as hypohydration exacerbates exercise-induced stress through reduced plasma volume and enhanced splanchnic hypoperfusion. 1

Critical Caveats

• Individual response to omega-3 supplementation varies widely based on baseline omega-3 status—testing your omega-3 index before supplementation provides the most targeted approach. 1

• Most studies did not evaluate omega-3 status at baseline or following supplementation, so observations should be interpreted with caution. 3

• Supplement quality matters: 15-25% of sports supplements may contain undeclared prohibited substances, so choose third-party tested products. 6

• The evidence for most anti-inflammatory supplements (curcumin, tart cherry) remains preliminary with mixed results across different sports and exercise modalities. 1, 7