The effectiveness of natural supplements on prevention and treatment of delayed onset muscle soreness and markers of muscle damage: a review of literature

Abstract

Objective. Unaccustomed or high-intensity eccentric exercise often leads to delayed onset muscle soreness (DOMS) that presents as pain, soreness, or swelling. Nonsteroidal anti-inflammatory medications (NSAIDs) are often used to treat DOMS. Due to the potential adverse effects of NSAIDs, commerically available supplements have been suggested as a potential alternative treatment of DOMS. The purpose of this review is to examine the effects of commerically available supplements on DOMS and markers of muscle damage and inflammation. Method. Existing publications were examined and summarized regarding the effects of supplements such as curcumin, green tea extract, ginseng, ginger, branch chain amino acids, anatabine, pomegranate juice, and protease on DOMS and markers of both muscle damage and inflammation following eccentric exercise. Results. Consuming branched chain amino acids (BCAA), pomegranate, and curcumin appear to have the greatest effect in preventing and treating DOMS. Anatabine and ginseng do not appear to decrease markers of muscle damage, inflammation, or DOMS. Conclusion. Consuming supplements before or after exercise with anti-inflammatory and analgesia properties may be just as effective as NSAIDs in treating and preventing DOMS. Further studies should be conducted to determine the long-term effects of commerically available supplements and the safest dosage that can be consumed for maximal benefits.

Keywords

• delayed onset muscle soreness
• supplements
• markers of muscle damage
• eccentric exercise