If your muscles often ache after workouts or long hours of sitting, you’re not alone. Many people reach for medications to soothe sore muscles. But what about natural options? Are there supplements that can actually relax your muscles?
According to Dr. Kelechi Okoroha, an orthopedic surgeon and chief of sports medicine at the University of Texas Southwestern Medical Center, supplements can support recovery but don’t work like prescription muscle relaxers. “A true muscle relaxer affects the nervous system to stop spasms and calm muscles,” he explains. “Supplements may help in other ways, but they don’t directly relax muscle tissue.”
Can Supplements Act as Natural Muscle Relaxers?
“Supplements can’t relax skeletal muscles, but they might ease soreness,” says Dr. Michael Swartzon, a sports medicine physician with Baptist Health Orthopedic Care in Florida.
Dr. Okoroha and other specialists point out that certain supplements can reduce inflammation, help repair tissue, and improve sleep—all of which can relieve soreness.
Here’s what experts say about some popular options:
Tart cherry juice: Some studies suggest its antioxidants can reduce soreness and inflammation. Athletes often use it to lessen delayed-onset muscle soreness (DOMS), but it doesn’t directly relax muscles.
Chamomile: This herb can calm smooth muscles in the digestive system, not skeletal muscles like the biceps. It may help with sleep, supporting recovery indirectly.
Turmeric: Known for its anti-inflammatory properties, turmeric may reduce exercise-related muscle damage and lower inflammation markers.
Cayenne (capsaicin): When applied to the skin, it can improve blood flow and reduce pain signals, making soreness feel less intense.
Magnesium: Often recommended for muscle cramps, magnesium supports relaxation and better sleep. Experts suggest getting it from foods like leafy greens, whole grains, and nuts rather than supplements.
L-theanine: This amino acid can promote relaxation and reduce anxiety, helping ease stress-related tension, though it doesn’t function as a muscle relaxant.
Should You Take These Supplements?
Dr. Okoroha notes that supplements can aid recovery but shouldn’t replace proven treatments. They might help a little but are not cures. He also points out that supplements aren’t regulated as strictly as medications, so their purity and effectiveness can vary.
Dr. Swartzon adds that marketing claims are often exaggerated. “Many supplements lack strong research support and can interfere with prescription drugs,” he says.
Other Natural Ways to Relieve Muscle Pain
Experts say lifestyle habits are often more effective than supplements. These include:
- Using heat or ice to reduce inflammation or stiffness
- Doing gentle stretches or light activity to boost circulation
- Seeing a physical therapist to fix strength or mobility issues
- Getting massages or using foam rollers
- Getting enough sleep for muscle repair
- Staying hydrated and eating nutritious foods
- Managing stress with yoga, meditation, or deep breathing
“These simple methods often outperform supplements for everyday soreness,” says Dr. Okoroha.
When to See a Doctor
Mild soreness after a workout is normal and can often be managed at home. However, pain that lasts more than one to two weeks, limits movement, or includes swelling, bruising, or numbness needs medical attention.
Dr. Okoroha warns that taking pain relievers like ibuprofen too often can harm your gut and overall health. Persistent pain could mean a more serious injury that natural remedies won’t fix.
“Muscle soreness is common, but lasting pain is not,” Dr. Okoroha emphasizes. “Natural aids can help, but proper recovery and medical evaluation are key to healing safely.”
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