Feeling sore after a workout? That’s your body’s way of saying it needs some help healing. Muscle soreness happens when you work your muscles harder than they’re used to. To help your muscles heal faster, you need the right vitamins.

Top Vitamins for Muscle Soreness

These vitamins are known to help with soreness, repair, and overall recovery:

• Vitamin D

Helps reduce inflammation and supports muscle strength. Many people are low in vitamin D, especially if they don’t get enough sunlight.

• Vitamin C

Supports the repair of tissues and helps reduce soreness. It’s also an antioxidant, which helps protect your muscles from damage.

• Vitamin E

Known for fighting off free radicals that build up during exercise. It can reduce muscle damage and speed up recovery.

• B Vitamins (especially B6 and B12)

Help your body produce energy and repair muscle tissue. They’re also important for nerve health and keeping fatigue away.

• Magnesium

Not a vitamin, but a key mineral that helps muscles relax. Low magnesium can cause cramping and longer soreness.

• Omega-3 Fatty Acids These aren’t vitamins either, but they reduce inflammation and help you recover faster from intense workouts.

Why These Nutrients Matter

Your muscles need the right fuel to heal. If you don’t get enough vitamins, your body takes longer to recover. A balanced diet with fruits, vegetables, lean protein, and whole grains usually provides enough of these nutrients. But sometimes, supplements can help too—especially if you’re training hard or not getting them from food.

Tips to Get More Vitamins Naturally

• Eat citrus fruits like oranges and strawberries for vitamin C
• Get sunshine or take vitamin D supplements if needed
• Snack on nuts and seeds for vitamin E
• Add leafy greens, bananas, and fish for B vitamins and magnesium
• Eat salmon, flaxseed, or take omega-3 supplements

Track Your Recovery with PumpPal

Knowing which vitamins help sore muscles is only one part of recovery. With PumpPal, you can log your workouts, track your soreness, and see how your body responds over time. PumpPal helps you plan better workouts and avoid overtraining, so you feel stronger, not sorer.

Download PumpPal today and make every workout count.