Best supplements for recovery.

Supplements that reduce soreness, support repair, and get you back to training faster, ranked by evidence.

Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Each pick is evidence-graded · we don't sell supplements
  1. 1Creatine MonohydrateVery strongThe most-studied supplement on earth. Improves strength output, recovery, and short-term cognition. Yes, even for women.5 g micronised · morning · ~$10/mo
  2. 2Omega-3 Fish OilVery strongHigh-EPA fish oil supports cardiovascular health, brain function, mood, and the inflammation curve after training.1250 mg EPA+DHA · morning · ~$22/mo
  3. 3Magnesium GlycinateStrongBioavailable, gentle, non-laxative magnesium. Supports deep sleep, calms the nervous system, eases muscle tension.400 mg elemental · evening · ~$14/mo
  4. 4Ashwagandha KSM-66StrongA clinically-studied adaptogen that lowers cortisol under chronic stress while preserving daytime alertness.600 mg standardised · evening · ~$17/mo
  5. 5Algae Omega-3 EPA/DHAStrongPlant-based EPA/DHA from algae, the same omega-3s as fish oil, since fish get them from algae in the first place.500 mg EPA+DHA · morning · ~$28/mo
  6. 6Zinc PicolinateStrongCritical for immune function, testosterone synthesis, taste, and skin health. Most modern diets fall short.15 mg · evening · ~$9/mo
  7. 7Beta-AlanineVery strongBuilds muscle carnosine, buffering acidity during high-intensity efforts. Most effective for 60-second to 4-minute exertion ranges.3.2 g (split doses) · pre-train · ~$14/mo
  8. 8Whey Protein IsolateVery strongHighest-quality, fast-absorbing protein with optimal leucine content for muscle protein synthesis. The default post-workout choice for non-vegans.25 g (1 scoop) · pre-train · ~$45/mo
  9. 9N-Acetyl CysteineStrongPrecursor to glutathione, the body's master antioxidant. Supports liver detox, lung function, and recovery from oxidative stress.600 mg · morning · ~$14/mo
  10. 10L-Citrulline MalateStrongConverts to arginine more efficiently than supplemental arginine itself. Boosts nitric oxide, training volume, and reduces next-day soreness.6 g · pre-train · ~$16/mo
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Common questions

What helps muscle recovery the most?
Protein and creatine for repair and performance, omega-3 and tart cherry to lower soreness and inflammation, and magnesium for sleep-driven recovery.
Should I take supplements before or after a workout?
Creatine timing barely matters, consistency does. Protein within a few hours of training, tart cherry and omega-3 daily, and magnesium in the evening for recovery sleep.

Educational use only, not medical advice. Always consult a qualified clinician before starting supplements, especially if you take medication or are pregnant or nursing.