herb · for muscle soreness
Ginger (Zingiber officinale)
Proposed to block the inflammatory chemicals a muscle-damaging session produces.
Say that in clinical terms
Proposed anti-inflammatory action on prostaglandin E2 and other inflammatory mediators produced by muscle-damaging eccentric exercise.
How strong is the research?
Mixed evidence
Five days of 4 g a day sped strength recovery at 48 hours, but did nothing for the pain itself.
Industry funded
2 papers read, 1 supporting, 1 against.
Tested as: raw or heat-treated ginger powder/capsules, 1.4-4 g/day for several days around eccentric (soreness-inducing) exercise
How much to take
1425–4000 mg