Supplements That Prevent Lactic Acid Buildup

Supplements That Can Help With Lactic Acid Buildup

Supplements That Can Help With Lactic Acid Buildup
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Updated on October 8, 2025
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During workouts, your muscles produce waste byproducts through a series of aerobic and anaerobic processes. When oxygen flows continuously through the working muscles, these byproducts are removed efficiently. However, when oxygen is limited, they can accumulate.

Lactic Acid and Muscle Soreness

It was once believed that lactic acid buildup in the muscles was the cause of soreness and fatigue following a strenuous workout. However, recent research indicates that this is due to inflammation and microtears, according to a review in Physiological Research. In fact, lactic acid acts as a quick source of energy for your muscles during high-intensity exercise.

Getting adequate nutrition and avoiding overstressing your muscles will help with recovery and reduce soreness after exercise.

Always talk with your doctor before trying any supplements for muscle recovery or soreness after exercise.

Lactic Acidosis

Although uncommon, too much exercise or other bodily stressors may cause a buildup of lactate in people with certain conditions, such as kidney or liver impairment. This is known as lactic acidosis, which is a medical emergency.

According to the Cleveland Clinic, symptoms of lactic acidosis include nausea, vomiting, weakness, drowsiness, and confusion.

Seek immediate medical attention if you experience symptoms of lactic acidosis.

Magnesium

Magnesium is an essential dietary mineral responsible for metabolic functions, including the production and storage of energy.

Increasing your magnesium intake through your diet or supplements may help reduce soreness after vigorous exercise, according to a review in the Journal of Translational Medicine.

The following type of foods are higher in magnesium, according to the National Institutes of Health (NIH) Office of Dietary Supplements:

  • Legumes
  • Nuts and seeds
  • Leafy green vegetables
  • Whole grains

Magnesium supplements are available in a variety of formulations that help prevent excess intake. Magnesium glycinate, or “buffered” magnesium, may be easier to digest and absorb, according to the Mayo Clinic.

For most adults, the NIH recommends getting 310 to 420 milligrams (mg) of magnesium per day.

Creatine

Creatine is a compound you get mostly from eating animal protein, although your body also produces a small amount, according to the Mayo Clinic. Creatine is stored in your muscles and provides energy to your muscle cells, particularly during exercise.

According to a systematic review and meta-analysis in Sports Medicine, creatine may reduce markers of muscle injury and help aid muscle recovery in the short term.

Creatine supplements are available as powders, liquids, and tablets.

Omega-3

Omega-3 is a type of essential fatty acid important for your heart, brain, and metabolic functions.

A systematic review in Nutrients found that consuming more omega-3s over several weeks may help reduce markers of inflammation and muscle damage after exercise. However, researchers note more studies are needed to confirm these effects.

Foods rich in omega-3 fatty acids include nuts, seeds, and fatty fish like salmon, tuna, and mackerel.

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He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.

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