Mixed evidenceherb
Ginger (Zingiber officinale) for Muscle Soreness
Proposed anti-inflammatory action on prostaglandin E2 and other inflammatory mediators produced by muscle-damaging eccentric exercise.
How strong is the research?
Mixed evidence
5 days of 4 g/day ginger before eccentric exercise sped recovery of strength at 48 hours but had no effect on pain (VAS) or other muscle-damage indicators, i.e. did not reduce DOMS itself.
How much to take
1425–4000 mg