Recovery Pt. 7 — Supplements (1/2)

Supplements occupy a specific role in recovery; they can support the process, but they cannot replace the conditions that make recovery possible in the first place.

Here, we look at acute and soreness-specific interventions:

For cortisol modulation, two adaptogens have credible evidence.

Ashwagandha reliably reduces cortisol in cases of chronic elevation, but as emphasized, cortisol is supposed to be elevated at certain points. Suppressing it indiscriminately disrupts a system that depends on those fluctuations. Measure first, intervene second.

Rhodiola rosea modulates cortisol and reduces perceived exertion, with some evidence for enhanced strength adaptation; though it may reduce muscular endurance, making it context-dependent.

Neither should be taken without confirming that cortisol is actually elevated.

For soreness, three compounds have reasonable evidence.

Caffeine at roughly 5mg per kilogram of body weight has been shown to reduce perceived soreness on days 2 and 3 post-training. The caveat is that caffeine also boosts work capacity, making it difficult to isolate the effect cleanly.

Taurine at 50mg reduced both soreness and oxidative stress markers in studies, but without effect on inflammatory markers. It appears to reduce some of the cellular damage from training without interfering with inflammatory signals that drive adaptation. Suppressing that signal too aggressively, as NSAIDs do, can impair long-term gains.

Omega-3 fatty acids are one of the few interventions with strong evidence for reductions in key pro-inflammatory markers across multiple studies and health domains.

Given that most people are significantly under-dosed relative to what the evidence actually supports, tracking your omega-3 index rather than assuming dietary intake is sufficient is a wise move.

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This series is for educational purposes only and does not constitute medical advice. Training, recovery, and supplementation should be approached individually. Consult a qualified healthcare or sports medicine professional before making significant changes, particularly where bloodwork, supplementation, or health conditions are involved.