Best Supplements for Muscle Pain and Stiffness: A Guide to Vitamins for Muscle Tightness

Have you ever woken up the day after a tough workout so sore that you can barely walk? The last thing on your mind is hitting the gym again.

This soreness is often due to delayed onset muscle soreness (DOMS), which occurs 24 to 48 hours after exercising and is associated with exercise-induced muscle damage. [7]

While there are many things we can do in the gym both pre-and post-workout to help prevent stiff muscles, this article discusses specific vitamins and natural remedies that can help with preventing and easing the symptoms of muscle tightness, while promoting muscle growth.

Understanding Muscle Pain and Stiffness

What Causes Muscle Soreness?

There are a couple of possible reasons your muscles get tight or sore, including:

1. Exercising beyond your fitness level
2. Inactivity
3. Injury

To understand better why our muscles get sore, let's use an analogy.

You could think of muscles like premium-quality fabric. When fabric is regularly moved, folded, and stretched, it maintains its suppleness and flexibility. But if you leave that fabric stored for a long time, it might develop lines and stiffness. 

Likewise, your muscles need regular movement to maintain their natural elasticity and range of motion. [8] When you don't exercise for a long time, muscles can adapt by becoming shorter and more stiff. [9] Put enough stress on untrained muscles, and it leads to micro-trauma and pain signals.

Of course, muscles aren’t fabric, and this might not be a perfect analogy. But hopefully it gives you an idea of why staying active matters.

Even if you regularly stretch and exercise, sometimes we overdo it, leading to sore muscles and tightness.

When we exercise, we want to promote muscle growth. We’re breaking down our muscles to build new, stronger, and bigger ones. Post-workout, our body is repairing the muscle tissue, which sometimes causes inflammation and soreness. [10]

• Did you know? Overexertion or electrolyte imbalances can also lead to muscle cramps and muscle weakness. [11, 12]

Regardless of how the muscle tightness or soreness occurs, there are ways we can help prevent and alleviate these symptoms.

How You Can Address Muscle Soreness

Consistent exercise, correcting posture and muscle imbalances, stretching, and going for physical medicine (in more serious cases) are the best things you can do, but certain supplements and vitamins play a role as well! [13, 14, 15] For example, using magnesium and other natural muscle relaxers can help ease muscle tightness and discomfort. [16]

Some people experience pain due to cartilage loss, arthritis, or related conditions. Natural remedies that are shown to ease arthritis symptoms may also help relieve associated muscle pain and inflammation. [64]

The Best Vitamins for Muscle Tightness, Recovery, and Joint Pain

Vitamin C

Vitamin C assists in muscle recovery and pain relief because of its anti-inflammatory and collagen-boosting properties. Collagen is essential for repairing tissues like skin, bones, and muscles. [17, 18]

As a natural chemical, vitamin C works by reducing inflammation and oxidative stress—both of which rise from hard training. This is important because oxidative stress can worsen muscle soreness. [17, 18]

However, for some people, vitamin C alone may not enough to reduce muscle pain and stiffness. Combining it with other supplements from this list can provide more noticeable benefits, including muscle relaxation.

Learn more about the benefits of vitamin C for bodybuilders

Vitamins B6 and B12

Vitamin B6 is a natural compound that assists in the metabolism of amino acids from any food we eat. [1]

Amino acids are the building blocks of protein, so when we get it from our food, B6 can assist in using the amino acids to build muscle. Additionally, vitamin B6 is crucial for maintaining optimal nerve health. [19]

On the other hand, too much vitamin B6 can actually cause nerve damage. [19] This is why it's important to adjust your supplement servings carefully, and if in doubt, ask your doctor for advice.

What about vitamin B12? It also has many vital functions like helping your body make red blood cells. These red blood cells then deliver oxygen to your muscles—a process integral to muscle recovery. [20, 21] 

Vitamin B12 also plays a role in nerve function, cellular repair, and energy production. Additionally, it may contribute to alleviating muscle pain after a workout. [22]

Magnesium

Magnesium is essential for fully functioning muscles. [32] It acts as a muscle relaxant, making them less tight and sore. [16]

Magnesium helps muscles relax by regulating muscle contractions and acting as a natural calcium blocker, which prevents spasms—especially after exercise or injury. [23, 24, 25, 26]

Magnesium can also be used to treat muscle aches and musculoskeletal pain. Because it gets stored in muscle cells, magnesium may help to prevent future soreness. [27, 28]

Unfortunately, studies estimate that about 45% of Americans are magnesium-deficient or insufficient. [29] A lack of this nutrient can produce negative side effects like muscle tension, weakness, and fatigue. Magnesium deficiency can also increase inflammation and the risk of developing chronic disease, including osteoarthritis. [30, 31]

Magnesium supplements are an effective way to get sufficient amounts of this muscle relaxant daily. [33]

Tip: It's important what type of magnesium you take. Avoid magnesium oxide—it has low bioavailability and may cause diarrhoea in high amounts. [34]

Learn more about magnesium for muscle pain

Folate

Folate (vitamin B9) supports muscle fiber growth and decreases the side effects of inflammation when damage does occur. It also helps keep muscles strong as you age and become less active.(2)

But folate doesn't just benefit your muscles—it also supports bone strength, which is important for keeping healthy muscles and joints. [35]

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties that may reduce muscle soreness after intense exercise. They are converted in the body into anti inflammatory chemicals, such as resolvins, which help reduce inflammation, joint stiffness, and chronic pain, especially in people with inflammatory conditions like rheumatoid arthritis. [36]

Omega-3s fish oil is also known to enhance blood flow to muscles during exercise, which may help reduce muscle fatigue and improve performance. [37, 38, 39]

In addition to their anti-inflammatory benefits, Omega-3 fatty acids can help [40]:

• Reduce the risk of exercise-induced muscle damage.
• Promote muscle protein synthesis.
• Improve overall muscle function.

One study found that Omega-3 supplementation decreased soreness after eccentric exercise by 15% and prevented increases in arm circumference, a marker of inflammation. [3] Suggesting that regular supplementation with Omega-3s can lead to significant reductions in muscle soreness and a quicker return to peak performance levels.

Sources of Omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines, as well as fish oils, flaxseeds, chia seeds, and walnuts. For those who find it difficult to get enough Omega-3s from their diet, omega-3 supplements are a convenient and effective alternative.

If you follow a plant based diet, algae derived omega-3 supplements such as Performance Lab® Omega-3 go direct to the source, so you get the full spectrum of benefits without harming a single fish.

Curcumin

Curcumin, the active compound in turmeric, has potent anti-inflammatory properties. [41] This ancient medicine inhibits enzymes and molecules that promote inflammation, such as cyclooxygenase-2 (COX-2) and nuclear factor-kappa B (NF-κB), making it effective in reducing muscle damage and soreness post-exercise, aiding in faster recovery.[4] Curcumin may also help reduce joint swelling and morning stiffness, which are common symptoms in conditions like rheumatoid arthritis and knee osteoarthritis.[42]

A study found that curcumin supplementation led to moderate to large reductions in pain during various activities and small reductions in muscle damage markers after heavy eccentric exercise. The study also observed a small increase in muscle performance, suggesting enhanced recovery.[5]

All in all, a significant body of research suggests curcumin can alleviate arthritis symptoms, including arthritis pain and stiffness, in people with rheumatoid arthritis and knee osteoarthritis. This is important for people with muscle pain because the pain can occur as a result of these conditions.

Curcumin also acts as a potent antioxidant, protecting muscle cells from oxidative stress. A study published in the Journal of Agricultural and Food Chemistry highlighted its effectiveness in reducing oxidative stress and enhancing antioxidant enzyme activity.[6]

Learn more about the benefits of turmeric for joint health

Chamomile

Chamomile may provide pain relief due to its anti-inflammatory properties. [45] It contains a unique antioxidant called apigenin which is one of the well-known natural muscle relaxers and sedatives. [46] Taking chamomile before bed is a simple way to enhance your sleep and recovery.

BCAAs

BCAAs (Branched-Chain Amino Acids) include leucine, isoleucine, and valine. They are popular among fitness enthusiasts because of their crucial role in muscle building and recovery.

Some studies suggest taking BCAAs around your workouts can help prevent soreness by blocking chemicals that break down your muscle and cause inflammation. [47]

However, other research notes that BCAAs alone might not provide significant benefits. They may work best when combined with a protein-heavy meal. [48]

L-Carnitine

L-carnitine is an amino acid recognized for its anti-inflammatory effects on your muscles. It works to relieve pain after intense workouts by easing cellular damage and oxidative stress. [49, 50] Stacking it with other supplements from this list can significantly improve your post-exercise comfort.

Vitamin D

Vitamin D, also known as the "sunshine vitamin", has a receptor in nearly every cell in your body—including your muscles. [51]

In other words? It's vital for muscle health. [52]

An estimated 1 billion people worldwide are vitamin D deficient or insufficient [53]. Here are some of the factors that influence this...

1. We get vitamin D mainly from the sun, but this needs to be during the optimal time and season of the year in order for your body to produce enough.

2. Vitamin D is also found in fish and some fortified foods. The challenge is, you'd need to eat these consistently to meet minimum requirements.

3. Some people have genetic variations that prevent them from absorbing and utilizing vitamin D efficiently.

Low levels of this nutrient are linked to a whole host of negative side effects, including muscle weakness, joint pain, hormone imbalances, and cartilage loss. [54, 55]

This is why it's important to get your vitamin D blood levels checked. Too little or too much are both detrimental to health. If necessary, topping up your vitamin D levels through supplements helps to modestly reduce pain and inflammation, as well as promote healthy post-training recovery. [54, 56]

MSM (Methylsulfonylmethane)

MSM is a natural organosulfur compound with anti-inflammatory and pain relieving effects. People most commonly use MSM for joints and skin, but studies suggest it can also reduce post-workout muscle aches. It may work best when taken daily before and after intense training. [65]

Vitamin A

The anti-inflammatory and antioxidant bioactivities of vitamin A may bolster the immune system against the demands of hard workouts. [43] Its immune-supporting properties are vital for recovering from intense training.

With that said, while this vitamin may not do much in the context muscle stiffness, it deserves its spot as an honorable mention.

Furthermore, it should only be supplemented if your diet doesn't provide sufficient quantities. Excess amounts of this otherwise essential nutrient can actually cause joint pain and other problems. [44] Make sure that your supplement serving doesn't exceed the recommended daily limit.

Performance Lab Supplements for Relieving Muscle Pain and Stifffness

We all know that tight, sore feeling post-workout, so the more we can do to help prevent that, the better.

The above vitamins and natural supplements are a great start to assisting your muscles in repairing damage, relieving pain and muscle stiffness, and also help to keep them strong throughout your lifetime. They can also provide relief from joint pain and stiffness, making recovery easier and more comfortable.

All of these can be found in foods like citrus fruits, spinach, salmon, and legumes.

You can also find them all in Performance Lab® NutriGenesis® Multi, Performance Lab® Omega-3, and the Performance Lab® Vitamins and Minerals line-up.

This multivitamin contains all the above vitamins and more to help fill in the gaps of your diet and promote healthy cells throughout your body. Taking 4 of these capsules daily may lead you to feel less muscle tightness and soreness and promote strong muscles and bones!

Shop Performance Lab® NutriGenesis®

Pain or Progress? When to Seek Expert Help for Muscle Aches

When it comes to seeking solutions for tight and sore muscles, it's important to differentiate between an ache and an injury.

Mild, transient soreness is normal—more so if you haven't exercised in a while. But if you experience chronic pain, you should talk with a medical professional before anything else.

Additionally, supplements are just a small piece of the puzzle. While they may provide amazing benefits for some people, you should make sure that you implement other methods of easing muscle pain and stiffness into your daily routine to see best results. These include stretching, doing recovery exercises, and if necessary, attending physical therapy.

Frequently Asked Questions

• Can Coffee Cause Stiff Muscles?

Yes, caffeine is actually shown to increase muscle stiffness. The higher the dose, the more likely that tension might occur. [57, 58]

While caffeine offers a number of health benefits, too much can slow down muscle relaxation. [57, 58, 59] Caffeine is also a natural diuretic, which means it flushes water out of your body. If you exercise but don't drink enough water, it can lead to dehydration and increased stress, both of which may contribute to stiff muscles. [60, 61]

• What am I lacking if my muscles are tight?

While muscle tightness doesn't always mean you lack something, it is possible that you may have magnesium, calcium, or potassium deficiency. Without these electrolytes, your muscles can't properly relax or function. Dehydration is another problem to watch out for. [62]

• What foods cause muscle stiffness?

There is lack of strong evidence for any foods causing muscle stiffness. With that said, foods that promote inflammation in your body may also indirectly contribute to muscle stiffness. This includes ultra-processed foods, excessive sugar, carbs with high glycemic index, and foods that cause allergic reactions if you're sensitive. Alcohol is another potential culprit. [63]

If you suspect some foods might be contributing to your stiffness, consider getting tested for food intolerances. Meanwhile, consider eating foods and spices that your body handles well and that contain anti-inflammatory compounds, such as turmeric and fish oil.