Recovery & DOMS Support

Public • 2/4/2026

Supports post-training soreness reduction and recovery.

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

Unknown load

Need more wearable data

Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

No assessment yet.

Supplements

2 items

Curcumin ExtractModerate

Daily • Click to expand

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1000mg

Delayed-onset muscle soreness (DOMS) reduction after exercise

Moderate

Population: Healthy adults performing resistance or eccentric exercise

Study type: Systematic review and meta-analysis of RCTs

Dose context: —

Curcumin supplementation significantly reduced DOMS and muscle damage markers (CK, LDH) vs placebo; effect sizes were moderate and clinically meaningful for pain reduction in eccentric exercise protocols.

Citation: Beba M, et al. The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: a systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2022;36(7):2739-2753.•https://pubmed.ncbi.nlm.nih.gov/35574627/

Systemic inflammation — CRP and high-sensitivity CRP reduction

Moderate

Population: Adults with pro-inflammatory conditions (various clinical populations)

Study type: Systematic review and meta-analysis of RCTs

Dose context: 1000 mg typical • Duration: >10 weeks

Curcumin supplementation significantly decreased CRP (WMD −3.67 mg/L, 95% CI −6.96 to −0.38) and hs-CRP vs placebo across 9 CRP and 23 hs-CRP trials; greatest effect at doses ≤1,000 mg/day and duration >10 weeks.

Citation: Gorabi AM, Abbasifard M, Imani D, et al. Effect of curcumin on C-reactive protein as a biomarker of systemic inflammation: An updated meta-analysis of randomized controlled trials. Phytother Res. 2022;36(1):85-97.•DOI: 10.1002/ptr.7284•https://pubmed.ncbi.nlm.nih.gov/34586711/

Non-linear dose-response; stronger effects with <2,000 mg/day curcumin.

Magnesium (Glycinate)Low

Daily • Click to expand

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400mg

Insomnia in older adults (sleep latency, total sleep time)

Low

Population: Older adults with insomnia (3 RCTs, n=151)

Study type: Systematic review & meta-analysis

Dose context: 320 mg typical (range: 100–500 mg) • Duration: 8 weeks

Magnesium supplementation reduced sleep onset latency by ~17 min vs. placebo; increased sleep time and efficiency. Evidence rated low-to-very-low quality; all trials at moderate-to-high bias risk.

Citation: Mah J & Pitre T. BMC Complement Med Ther. 2021;21(1):125.•DOI: 10.1186/s12906-021-03297-z•https://pubmed.ncbi.nlm.nih.gov/33865376/

Benefit most plausible in those with low baseline magnesium. Dose refers to elemental magnesium.

Sleep quality in adults with poor sleep (magnesium bisglycinate RCT)

Moderate

Population: Adults aged 18–65 with self-reported poor sleep (n=155)

Study type: RCT (double-blind, placebo-controlled)

Dose context: 250 mg typical (range: 200–250 mg) • Duration: 8 weeks

250 mg elemental magnesium as bisglycinate modestly but significantly reduced Insomnia Severity Index score vs. placebo (−3.9 vs −2.3, p=0.049) by week 4; well-tolerated with minimal GI effects.

Citation: Abboud M et al. Nutrients. 2025.•https://pubmed.ncbi.nlm.nih.gov/40918053/

First RCT specifically using magnesium bisglycinate for sleep in a general adult population.