8 Advanced Supplements That Prevent DOMS (Muscle Soreness)

Key Takeaways

1. L-Citrulline leads DOMS prevention with up to 40% soreness reduction through nitric oxide support and ammonia clearance at 6-8g pre-workout.
2. Omega-3 fatty acids (2-3g EPA/DHA daily) and curcumin (500-1500mg with piperine) target inflammation and can reduce DOMS by 20-30%.
3. Tart cherry extract (480mg daily) and HMB (3g daily) provide antioxidant and anti-catabolic support against muscle damage.
4. BCAAs (20g around training), magnesium (400-600mg daily), and creatine (3-5g maintenance) support recovery, energy, and deficiency correction.
5. Stack Bucked Up’s L-Citrulline with these supplements for clinically dosed, absorption-enhanced DOMS prevention and consistent performance.

Top 8 Advanced Supplements to Prevent DOMS

1. L-Citrulline: The King of DOMS Prevention

L-Citrulline serves as the primary supplement for DOMS prevention because it boosts nitric oxide and supports ammonia removal. Unlike L-Arginine, which breaks down heavily in the liver, L-Citrulline bypasses first-pass metabolism and converts efficiently to L-Arginine in the kidneys. This process raises plasma arginine levels and supports steady nitric oxide production.

Clinical research shows that 8g of Citrulline Malate can cut muscle soreness by up to 40% and increase total repetitions by 53%. The malate component supports the Krebs cycle, which helps ATP production and phosphocreatine recovery. Bucked Up’s pre-workouts use this research with 6g of Citrulline Malate (2:1 ratio) in their core formulas and 4g of Pure L-Citrulline stacked with Nitrosigine® in Mother Bucker for athletes who want maximum pump and blood flow.

Astragin® creates a key advantage in Bucked Up formulas by improving absorption. This ingredient appears in all Bucked Up pre-workouts to support bioavailability. As a result, the clinical doses on the label translate more effectively into real performance benefits compared with underdosed proprietary blends.

2. Omega-3 Fatty Acids: Inflammation Fighters

Omega-3 fatty acids, especially EPA and DHA, help control inflammation that drives DOMS. Daily intake of 2-3g of combined EPA and DHA reduces DOMS, improves muscle function, and lowers inflammatory markers. This approach works particularly well for athletes who rarely eat fatty fish.

Omega-3s influence prostaglandin synthesis and cytokine production, which tones down the inflammatory response that increases soreness. Consistent daily use works better than occasional high doses, because tissues need several weeks of steady intake to reach effective levels.

3. Curcumin: Bioavailable Anti-Inflammatory Support

Curcumin ranks among the most researched anti-inflammatory compounds for exercise recovery. A daily dose of 500mg of 95% pure curcumin with piperine lowers serum creatine kinase by 28.3% at 24 hours post-exercise. This change signals a meaningful drop in muscle damage markers.

The effective daily range sits at 7-10mg per kg of body weight, or about 490-700mg for a 70kg person. Enhanced bioavailability through piperine or advanced delivery systems plays a major role in results. A single 1500mg dose taken immediately after training can also reduce DOMS and muscle damage markers.

4. Tart Cherry: Anthocyanin Power for Soreness

Tart cherry extract supplies concentrated anthocyanins that act as strong anti-inflammatory and antioxidant compounds. These active molecules influence inflammatory pathways in a way that resembles NSAIDs but without typical gastrointestinal side effects. Research supports 480mg of tart cherry concentrate daily, often split into two servings, for meaningful DOMS reduction.

Tart cherry works by inhibiting cyclooxygenase enzymes and lowering inflammatory cytokines. Athletes often report 15-25% less muscle soreness when they use tart cherry consistently around heavy training blocks.

Bucked Up focuses on clinical dosing of science-backed ingredients, including Citrulline Malate and Pure L-Citrulline. Choose the L-Citrulline option that matches your training goals and unlock peak performance.

5. HMB: Anti-Catabolic Shield for Hard Training

β-Hydroxy β-Methylbutyrate (HMB) helps protect muscle tissue during intense or high-volume training. A standard protocol uses 3g per day, split into three 1g servings taken with meals, to maintain effective blood levels for muscle protection.

HMB supports muscle cell membrane stability and reduces activity of proteolytic enzymes that break down muscle protein. This support lowers muscle damage markers and can ease DOMS, especially during aggressive training cycles or when calories drop.

6. BCAAs: Targeted Muscle Damage Reducers

Branched-chain amino acid supplementation reduces muscle damage and DOMS while helping maintain performance, particularly during energy restriction or very high training loads. A protocol of 20g daily for seven days before and after resistance training lowers creatine kinase, reduces DOMS, and preserves maximal voluntary contraction.

The combination of leucine, isoleucine, and valine stimulates muscle protein synthesis and slows protein breakdown. These benefits show up most clearly in athletes who fall short on total daily protein, because adequate protein intake can provide similar support.

7. Magnesium: Fixing a Common Deficiency

Magnesium deficiency affects a large share of athletes and can increase cramping, slow recovery, and raise DOMS risk. Magnesium supports neuromuscular function and helps prevent cramping, and its main DOMS benefit comes from correcting low levels rather than directly blocking inflammation.

Most athletes do well with 400-600mg per day, especially in chelated forms such as magnesium glycinate for better absorption. Taking magnesium near bedtime can also improve sleep quality, which indirectly supports recovery.

8. Creatine: Daily ATP Support for Recovery

Creatine monohydrate supports DOMS indirectly by improving cellular energy and training capacity. Creatine supports muscle recovery during workouts by supplying energy for repair and synthesis. Its main action works through the phosphocreatine system rather than direct anti-inflammatory effects.

Many athletes follow a loading phase of 20g per day for five days, then move to 3-5g per day for maintenance. A steady 3-5g daily without loading also works well and often feels easier to maintain long term.

Smart Stacks and Timing Protocols for DOMS Prevention

Strategic supplement stacks can amplify individual benefits through complementary mechanisms. A strong base stack pairs L-Citrulline with HMB and omega-3s to support nitric oxide, protect muscle, and manage inflammation at the same time.

Bucked Up pre-workouts apply these principles with clinically dosed combinations. The 6g of Citrulline Malate in Bucked Up and Woke AF forms a strong foundation. Mother Bucker builds on that with 4g of Pure L-Citrulline plus Nitrosigine® and Astragin® for a high-level pump-focused stack.

DOMS Supplement FAQs for Serious Lifters

What supplements help prevent DOMS?

Several supplements consistently support DOMS prevention. L-Citrulline, especially as Citrulline Malate, leads the list, followed by omega-3 fatty acids, curcumin, tart cherry extract, HMB, BCAAs, magnesium, and creatine. L-Citrulline stands out because it can reduce soreness by up to 40% through higher nitric oxide production and better ammonia clearance. Together, these supplements work through anti-inflammatory pathways, improve blood flow, and reduce muscle protein breakdown.

Does Citrulline reduce DOMS?

L-Citrulline can significantly reduce DOMS when used at effective doses. Clinical research reports up to 40% less muscle soreness with 6-8g of Citrulline Malate taken before training. L-Citrulline raises nitric oxide, which improves blood flow and nutrient delivery, and it supports ammonia removal through the urea cycle. This combination lowers both inflammation and metabolic stress, which contribute to delayed onset muscle soreness.

What is the best dose of Citrulline for DOMS?

The most effective range for DOMS prevention is 6-8g of Citrulline Malate taken about 60 minutes before exercise. For Pure L-Citrulline, 3-4g offers similar benefits. Bucked Up products use these clinical ranges, with 6g of Citrulline Malate in their core pre-workouts and 4g of Pure L-Citrulline in Mother Bucker. Astragin® appears in these formulas to support absorption and help you get the full benefit of each serving.

Does Bucked Up reduce DOMS?

Bucked Up pre-workouts are designed to help reduce DOMS through their L-Citrulline content. Bucked Up and Woke AF each provide 6g of Citrulline Malate, and Mother Bucker delivers 4g of Pure L-Citrulline. These doses match research-backed levels that reduce muscle soreness. Astragin® supports citrulline absorption, and the 2:1 Citrulline to Malate ratio supports both nitric oxide production and energy metabolism through the Krebs cycle.

Does magnesium help with DOMS?

Magnesium helps with DOMS mainly when it corrects a deficiency that impairs muscle function and recovery. It does not act as a strong direct anti-inflammatory agent like curcumin or omega-3s. Instead, magnesium supports neuromuscular function, reduces cramping, and can improve sleep quality, all of which contribute to better recovery. Athletes who already have adequate magnesium may notice smaller changes, but those with low levels often see clear improvements in soreness and recovery with 400-600mg per day.

Elite athletes who want to limit DOMS and train hard more often benefit from a structured supplement plan that goes beyond basic recovery habits. L-Citrulline sits at the center of this plan because of its unique absorption profile and dual mechanism. When you combine it with smart stacking and consistent timing, these eight advanced supplements can cut muscle soreness by roughly 20-40% and support more frequent high-intensity sessions.

Bucked Up focuses on clinical dosing of science-backed ingredients, including Citrulline Malate and Pure L-Citrulline. Choose your ideal L-Citrulline formula and push toward your peak performance.