When exercising intensively, inflammation of the muscles and joints can delay recovery and increase the risk of injury. The right supplements can help reduce this inflammation and support the body's recovery without disturbing the positive effects of exercise. Here are the best options:
- Omega-3: Reduces swelling and muscle session by reducing inflammatory molecules. Recommended dose: 1–4 g EPA and DHA per day.
- Curcumin: A powerful anti -inflammatory substance from turmeric. Effective in reducing pain and supporting muscle repair. Recommended dose: 150 mg - 4 g per day.
- GABA: Supports recovery by reducing neuro inflammation and improving sleep. Recommended dose: 100 mg after exercise or before sleep.
- Nmn: Restores NAD⁺ levels, which improves cell health and reduces inflammation. Recommended dose: 250–1,100 mg per day.
- Resveratrol: An antioxidant that reduces oxidative stress and inflammation. Recommended dose: 150–500 mg per day.
Want to recover faster and reduce inflammation after exercise? Read on for details about how these supplements work, their dosages and benefits.
1. Omega-3 fatty acids
Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (Docosahexaenic acid), is one of the most examined additions when it comes to managing inflammation after exercise. Since the body cannot produce these fatty acids itself, they need to be added through the diet.
How Omega-3 works
EPA and DHA play an important role as building blocks for prostaglandins, especially Prostaglandin E3. These substances help reduce swelling, relieve pain and limit inflammatory white blood cells from accumulating in damaged muscle tissue. In addition, EPA and DHA are converted into so -called proressically lipid mediators, which change the body's signaling from being inflammatory to becoming anti -inflammatory. This helps to support the function of the immune system. When omega-3 is integrated into the cell membranes, the mobility of the membrane is also improved, which optimizes the cell's signaling.
Recommended quantity
For those who exercise regularly, a daily intake of 1-2 grams of EPA and DHA is recommended. For competition athletes, the need can be higher, up to 2-4 grams per day. Studies have also shown that a dose of about 6 grams of fish oil (corresponding to 4200 mg EPA and DHA) can produce noticeable results in the form of reduced muscle session.
Documented benefits
Research shows that omega-3 supplements can reduce the production of inflammatory molecules, improve blood circulation and dampen over reactions from T cells. Together, this helps effectively reduce inflammation after physical activity.
Furthermore, it may be interesting to investigate how other supplements, such as curcumin, can supplement omega-3 to further improve recovery after exercise.
2. Curcumin
Curcumin, the active substance in turmeric, is a supplement with strong anti-inflammatory properties that works well with omega-3 fatty acids to support recovery. In the same way as Omega-3, curcumin helps repair muscle tissue after exercise and improves the recovery process as part of a wider anti-inflammatory strategy.
Here we dive into how this happens at a cellular level.
How Curcumin works
Curcumin reduces inflammation by lowering histamine levels, interfering with the NF-P-AS signaling and inhibiting lipid peroxidation as well as the enzyme COX-2. It neutralizes harmful free radicals and reduces the expression of inflammatory molecules, which in turn limits the release of prostaglandins - a factor that can contribute to muscle damage.
Proper dosage
The recommended daily dose of curcumin varies between 150 mg and 4 grams, depending on the need and area of use. For best results it can be taken before or after exercise, but intake after exercise seems to have the greatest effect on muscle recovery and reduced pain. Timing, formulation and combination with other substances are crucial to maximizing the benefits.
Proven benefits
Studies show that curcumin has a clear effect on muscle session and recovery:
- A dose of 150 mg immediately after exercise reduced muscle pain significantly within 48-72 hours in untrained individuals.
- Daily intake of 180 mg for seven days after exercise, muscle session significantly decreased 3–6 days after eccentric exercise.
- Trained participants who took 500 mg per day reported a decrease in the pain scale from 2.90 to 1.17.
Any side effects and precautions
Curcumin is generally safe, but some groups should be careful. People with gallbladder problems, bleeding diseases, diabetes, Gerd, infertility, iron deficiency, liver disease, hormone sensitive conditions or arrhythmia should limit their intake. In addition, bioavailability can be affected by the wording or combination with substances such as piperine.
Which products are most effective?
Standardized curcumin products, which contain 10-20% curcuminoids (including desmoxycurcumin and bisse hoxycurcumin), are an affordable and effective option for most users. They offer comparable results with pure curcumin and are therefore a good choice for many.
3. GABA
GABA (gamma-aminosis buttic acid) is the body's main inhibitory neurotransmitter and plays an important role in regulating the activity of nerve cells in the central nervous system. While substances such as omega-3 and curcumin focus on reducing inflammation, GABA contributes to recovery after exercise by affecting neuro inflammation and the immune system. GABA's inhibitory effect reduces the secretion of proinflammatory cytokines. Below is more about how GABA can support recovery after training.
How GABA works
Research shows that physical activity can affect GABA levels in the brain. A study by Maddock et al. showed a 7 percent increase in GABA after stationary cycling. Another study of Coxon et al. Reported that the levels of GABA in the motor cerebral cortex (M1) increased by an average of 20 % after high -intensity interval training (HIIT). This increase was positively linked to the amount of blood slaughtered that accumulated during exercise.
Recommended dosage
To optimize recovery, 100 mg of Pharmagaba is recommended in combination with protein. In a study in which 21 men (average age 39 years) participated in strength training, those who took 10 grams of whey protein together with 100 mg Pharmagaba showed daily for 12 weeks a greater increase in fat -free body mass compared to those who only took whey protein. It is best to take 100 mg of Pharmagaba within 15 minutes after exercise or just before you go to bed.
Benefits with GABA
GABA reduces neuro inflammation and regulates the excitability of nerve cells, which not only supports the recovery between the workout but also improves both cognitive and motor functions.
Side effects and precautions
Studies show that a daily intake of up to 120 mg GABA for 12 weeks is generally safe. However, common side effects may include stomach upset, headaches, sleepiness and muscle weakness. Since GABA can lower blood pressure, people who take blood pressure lowering drugs should be extra careful.
Product availability and price
In Tongkatbutiken Do you find Vegan GABA products of high quality, manufactured in Sweden with environmentally friendly packaging. The products contain naturally made Pharmagaba®, which is produced via a fermentation process and differ from synthetic alternatives. Prices vary depending on quality and concentration, but with free shipping on purchases over SEK 400 you can easily make an affordable choice to support your training recovery.
4. NMN
NMN (nicotinamide mononucleotide) is a precursor to NAD+, a coenzyme that is crucial for the cells' energy production and regulation of inflammation. Unlike other supplements operating directly on inflammation, NMN works by restoring the body's NAD+levels, which decrease with age and in intensive physical activity.
How NMN works
In inflammation, the body consumes NAD+ through enzymes such as Parps, leading to a lack of cellular energy. By increasing NAD+ levels, NMN activates the SIRT1 road, which counteracts age-related decline in NAD+ and reduces inflammation. Studies show that NAD+levels can be halved as early as middle age, which contributes to inflammatory conditions linked to aging.
"NAD is not just about energy; it is central to reducing inflammation, regulating pain and supporting cells' repair and resilience. NMN addresses the basic problems during aging by restoring the NAD levels." - Dr. Andrew Salzman, physician and biomedical expert from Harvard Medical School
Proper dosage
To support recovery after exercise, a daily dose of 250-1,200 mg is recommended. The exact dose can be adapted for people who exercise intensively or affected by age -related changes. A study from Yoshino et al. (2011) showed that NMN (500 mg/kg/day) in a diabetes model in mice restored NAD+levels and improved glucose tolerance through increased insulin sensitivity.
Documented benefits
Research on mice has shown that NMN reduces the levels of proinflammatory cytokines, which can help athletes recover faster between workouts. In addition, NMN improves the aerobic capacity and exercise ability, which contributes to better endurance and faster muscle recovery. A study by Cao et al. showed that NMN can counteract mitochondrial dysfunction, reduce bacterial spread and control inflammation via SIRT3-signaling, which reduced organ damage and improved survival during sepsis. In a model for inflammatory bowel disease, NMN improved the intestinal structure and restored the barrier functions in the mucosa.
Any side effects
NMN is generally safe at recommended doses. So far, no serious side effects have been reported at daily doses up to 1,200 mg. Some users may experience mild stomach upset in the beginning, but these usually disappear when the body gets used to the supplement.
Suitable for many
Vegan NMN supplements are produced by enzymatic synthesis from herbal ingredients. They are also gluten -free and manufactured without wheat, barley or rye. Serious manufacturers ensure that the products are free from GMO through accurate production processes.
At the Tongkatbutiken there are high quality vegan NMN products, manufactured in Sweden and packed with environmental considerations. The products undergo careful quality control and third -party testing to ensure purity and strength.
Price and availability
The price of NMN supplements varies depending on quality and concentration. The Tongkatbutiken offers competitive prices for premium products and free shipping when purchasing over SEK 400. For serious athletes and older adults, NMN can be a valuable investment to improve recovery and reduce inflammation linked to aging. While NMN strengthens the energy of the cells and fights inflammation, there are also other substances such as resveratrol that can contribute to more efficient recovery after exercise.
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5. Resveratrol
Resveratrol is a powerful polyphenol found in, among other things, red grapes. It is known for its anti -inflammatory properties and its ability to support recovery after exercise. Unlike NMN, resveratrol affects inflammatory signal paths directly by regulating several mechanisms at the same time.
Mechanism of action
Resveratrol's anti-inflammatory effects are based on its ability to affect central signal paths such as arachidonic acid, NF-P-P, MAPK and AP-1. By activating the enzyme SIRT-1, resveratrol inflammatory cytokines reduce and reduce the production of rose and NO, which in turn reduces oxidative stress. This wide impact makes it an effective addition to fight inflammation, especially for athletes who want to improve their recovery.
Recommended dosage
Research shows that doses between 150 and 500 mg per day are effective in reducing inflammation. However, higher doses, over 2.5 grams, can cause stomach problems. A 2015 study on male firefighters showed that a daily intake of 100 mg Resveratrol for 90 days lowered the levels of IL-6 and TNF-α. Other studies show that doses below 500 mg per day can also lower CRP levels, and that a longer use (over 15 weeks) by ≤500 mg per day can result in a clearer reduction of TNF-α.
Documented effects
In older people (65-80 years), 12 weeks intake of 500 mg Resveratrol has been shown to increase mitochondrial density, improve muscle strength by up to 14 % and reduce muscle fatigue. Resveratrol can also help delay muscle fatigue by improving blood flow and nutrient supply to the muscles, which contributes to a faster recovery.
Side effects
At recommended doses, Resveratrol is safe to use. However, higher doses above 2.5 grams per day can cause discomfort such as stomach cramps, gas formation and nausea. It is wise to start with a low dose and gradually increase.
Suitability
Because resveratrol is completely herbal, it is great for vegans. It is also gluten -free. At the Tongkatbutiken there are high quality resveratrol products, manufactured in Sweden with environmentally friendly packaging and careful quality control - a good alternative for different dietary needs.
Price range
The price of resveratrol supplements varies depending on concentration and quality. The Tongkatbutiken offers competitive prices for premium products, with free shipping when purchasing over SEK 400. For athletes who want to reduce inflammation and improve recovery, Resveratrol can be a valuable supplement in their dietary regime.
Pros and cons
Here is an overview of the most important advantages and disadvantages of some popular supplements.
Omega-3 fatty acids are well known for their anti-inflammatory properties and their ability to support cardiovascular health. However, some may experience an unpleasant fishing aftertaste or stomach upset. The price is affordable, with a monthly cost of about SEK 100–300.
Curcumin is known for its powerful anti -inflammatory properties. However, it has low bioavailability, which means it is important to choose a product with added piperine to maximize the effect.
GABA Used mainly to improve sleep quality and accelerate recovery, especially after hard workouts. However, it is not a first choice to fight inflammation but rather acts as a complement.
Nmn is a newer addition that focuses on cell repair and long -term health. However, it is expensive, with a monthly cost of SEK 500–1,200, and the research on it is still at an early stage.
Resveratrol is one herbal antioxidant which offers wide health benefits and fits vegans. However, there is limited research that links it to improved training performance.
The table below summarizes the most important aspects for each supplement:
| Contribution | Advantages | Disadvantages |
|---|---|---|
| Omega-3 | Reduces inflammation, supports the heart and joints | Fishy aftertaste, can cause stomach upset |
| Curcumin | Powerful anti -inflammatory effect | Requires piperine for better uptake |
| GABA | Improves sleep and recovery | Limited effect on inflammation |
| Nmn | Supporting cell health and repair | High price, early research |
| Resveratrol | Antioxidant, vegan alternative | Limited effect on exercise |
Omega-3 and curcumin are especially useful for people who exercise intensively, thanks to their anti-inflammatory properties. Everyday exercise can also benefit from these, but the effect may be less tangible. For long -term cell health, NMN and Resveratrol can be interesting choices, both for elite athletes and for those who want to optimize their recovery.
Tongkatbutiken offers high quality versions of several of these supplements, including Gaba, nmn and resveratrol. The products are Swedish -produced, vegan and delivered in environmentally friendly packaging. In addition, free shipping is included in purchases over SEK 400, which makes it a smooth and sustainable alternative for Swedish consumers.
Conclusion
Research indicates that NMN and Resveratrol can play an important role in reducing inflammation after exercise. NMN helps to increase NAD⁺ levels, while Resveratrol activates sirtuins, which supports the health and recovery of cells. These supplements can be part of a larger strategy to improve recovery.
In addition to using supplements, it is crucial to prioritize a balanced diet, adequate sleep and regular rest days. Adapt the dosage and use of supplements based on your individual needs for best results.
By combining effective supplements with a healthy lifestyle, you can improve your recovery after intensive exercise. Tongkatbutiken offers high quality supplements that GABA, Nmn and Resveratrol, which meets strict purity requirements. NMN has a purity of ≥98 %, and Resveratrol contains ≥99 % trans-resveratrol. The products are manufactured in Sweden, vegan and third -party tested to ensure both strength and that they are free from heavy metals. In addition, free shipping is offered when purchasing over SEK 400 and environmentally friendly packaging - a smooth choice for Swedish consumers who want to improve their training recovery.
FAQS
What are the best supplements to reduce inflammation after exercise?
To help the body recover after exercise and reduce inflammation may omega-3 fatty acids be one of the most effective supplements. Especially EPA and DHA, found in fish oil, are known for their anti -inflammatory properties. They can help relieve muscle session, reduce swelling and accelerate recovery in both muscles and joints.
Other supplements that may be worth considering are Kurkumin (the active substance in turmeric) and Resveratrol. Both of these substances have antioxidant and anti -inflammatory properties, which can help reduce oxidative stress and support the body's natural healing processes.
At the Tongkat store you will find a wide range of high quality supplements that are designed to support recovery, increase energy levels and improve your well -being - a perfect choice for those who want to maximize your exercise and health.
How can omega-3 and curcumin help recovery after exercise?
Omega-3 and curcumin can be of great help to recovery after exercise by cushioning inflammation and protecting the muscles. Omega-3 has been shown to be able to lower the levels of inflammatory markers and reduce muscle damage that often occurs in intensive physical activity. Similarly have Curcumin, the active component of turmeric, powerful anti -inflammatory properties that can support the body's natural recovery process.
When these two substances are combined, they can help relieve exercise -related stiffness and promote effective muscle repair. However, the need for dosage can vary from person to person, so it is wise to adapt the intake to individual conditions. To get the best possible results, it is important to choose high quality supplements from reliable manufacturers.
Is it safe to use dietary supplements to reduce inflammation after exercise?
Most supplements used to relieve inflammation after exercise are safe, as long as you stick to the recommended dosage. But Mild side effects Can occur, especially when you start using them. An example is MSM, which can sometimes cause lighter stomach upset. Creatine, on the other hand, can cause nausea or diarrhea if taken in too large quantities.
In order to minimize the risk of problems, it is important to closely follow the dosage instructions. If you have any underlying health problems or use other medicines, you should also talk to a doctor or other healthcare professional. It helps you to ensure that the supplements are right for you.
