The body needs to rest and repair to prevent injuries, reduce muscle soreness, and improve long-term performance. Among the many supplements available, ashwagandha, curcumin, magnesium, and NMN stand out for their benefits in aiding exercise recovery.   

Ashwagandha: Reducing Stress and Enhancing Recovery 

Ashwagandha (Withania somnifera), an adaptogenic herb commonly used in Ayurvedic medicine, is known for its ability to help the body manage stress. For athletes or anyone engaging in regular exercise, its benefits extend in the following ways: 

1. May Support Muscle Recovery: Cortisol, the body’s primary stress hormone, can increase post-exercise, especially after intense workouts. Elevated cortisol can interfere with muscle recovery and lead to prolonged fatigue. Studies show that ashwagandha helps reduce cortisol levels and can therefore aid in faster muscle recovery. [1] 

2. May Promote Rest and Recovery: Findings from multiple clinical trials indicate that ashwagandha extracts may aid in reducing stress and anxiety, which can help promote better sleep and, therefore, rest and recovery. A systematic review conducted in 2021 analysed seven studies examining the effectiveness of ashwagandha in managing these conditions. The review included 491 adults from India, all of whom reported high levels of stress and anxiety or had a diagnosed anxiety disorder. Participants were randomly assigned to receive either ashwagandha or a placebo for a duration of 6 to 8 weeks. The studies demonstrated that ashwagandha effectively reduced stress and anxiety levels. [1] 

3. May Enhance Endurance and Reduce Fatigue: Ashwagandha is associated with improved cardiorespiratory endurance, helping athletes train longer with less fatigue. A double-blind, randomised, placebo-controlled trial involving athletic adults showed a rise in fatigue recovery and endurance as well as energy levels when ashwagandha was administered. [3] 

Curcumin: A Powerful Anti-Inflammatory   

Curcumin, the active compound in turmeric, is a potent antioxidant with strong anti-inflammatory effects. Exercise, especially high-intensity workouts, can cause inflammation and muscle soreness due to microtears in muscle tissue. Curcumin aids recovery as it: 

1. May Reduce Exercise-Induced Muscle Soreness: Research shows that curcumin may help lessen muscle soreness after intense exercise as it inhibits pro-inflammatory molecules, reducing recovery time. This is particularly useful for those who engage in repetitive or strenuous activities that lead to delayed onset muscle soreness (DOMS). [4] 

2. May Provide Support for Joint Health: Regular physical activity, especially high-impact exercises, can lead to joint wear and tear. [5] Curcumin blocks enzymes and molecules responsible for inflammation, such as cyclooxygenase-2 (COX-2) and nuclear factor-kappa B (NF-κB). These molecules contribute to joint swelling, stiffness, and pain. [16] 

3. Combats Oxidative Stress: High-intensity exercise can increase free radicals in the body, which can lead to oxidative stress and cell damage. Curcumin’s antioxidant properties help neutralise these free radicals, protecting cells and, in turn, aiding cellular muscle recovery. [6] 

Magnesium: An Essential Mineral for Muscle Relaxation   

Magnesium plays a critical role in over 300 enzymatic reactions in the body, including those involved in muscle function and recovery. Magnesium supports exercise recovery as it: 

1. Provides Support for Muscle Relaxation and Cramps: In your muscles, calcium binds to proteins such as troponin C and myosin. This process changes the shape of these proteins, which generates a contraction. Magnesium competes with calcium for these same binding spots to help relax your muscles. If your body doesn’t have enough magnesium to compete with calcium, your muscles may contract too much which in turn can result in cramps or spasms. [7] 

2. May Support Energy Production: Magnesium is required for ATP (adenosine triphosphate) production, the primary energy molecule used during physical activity. By contributing to energy-yielding metabolism, magnesium can help improve endurance and may reduce fatigue during recovery. [8] 

3. Regulates Inflammation and Muscle Repair: Magnesium suppresses the production of pro-inflammatory markers like cytokines (e.g., interleukin-6 and tumour necrosis factor-alpha). By reducing these markers, magnesium helps mitigate excessive inflammation, which can otherwise prolong recovery time. This can speed up muscle repair. [9] 

NMN: Supporting Cellular Repair and Recovery 

NMN (Nicotinamide Mononucleotide), a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), has gained attention for its role in energy metabolism and cellular repair. As we age, NAD+ levels naturally decline, which can lead to slower recovery times. NMN is beneficial for post-exercise recovery in several ways: 

1. May Improve Aerobic Capacity in Athletes: By supporting NAD+ levels, NMN aids in cellular energy production, which may help improve exercise capacity and aerobic capacity in athletes, promoting endurance and allowing muscles to recover more efficiently after strenuous workouts. [10] 

2. May Reduce Age-Related Decline in Performance: For ageing adults, maintaining muscle performance and efficient recovery becomes increasingly challenging due to age-related declines in mitochondrial function, muscle repair mechanisms, and overall physical resilience. NMN addresses these challenges by supporting the body’s ability to generate energy at the cellular level, aiding in muscle repair. By improving mitochondrial efficiency and reducing oxidative stress, NMN can not only help slow the decline in muscle performance but also enhance recovery after exercise as well as exercise endurance. [15] 

 3. Can Promote Muscle Development through NAD+ Production: NAD+ plays a crucial role in skeletal muscle development, regeneration, ageing, and disease. Most studies suggest that reduced NAD+ levels are harmful to muscle health, while elevated NAD+ levels enhance muscle function and well-being. [17] 

How to Incorporate These Supplements into Your Recovery Routine 

Ashwagandha: Take 250-500 mg per day, ideally in the morning or after a workout, to reduce cortisol and stress. [11] Try Coyne Biomax® Ashwagandha with Shoden™ patented ashwagandha extract for 480 mg dose of ashwagandha per day (per 2 capsule dosage).  

Curcumin: Take 500-1000 mg once or twice daily to combat inflammation and soreness. [12] Try Coyne Biomax® Bio-Curcumin® with BCM-95® featuring BCM-95®, a patented ingredient that ensures superior absorption compared to regular curcumin supplements, resulting in a sevenfold increase in bioavailability, and provides a 1200 mg dose per day (in three divided doses of 1 capsule in acute cases). 

Magnesium: Around 200-400 mg per day is a good target, preferably in the evening or after exercise to support muscle relaxation and prevent cramps. [13] Try Coyne Biomax® Magnesium Complex Liposomal Capsules for 80 mg of elemental magnesium per capsule and is enhanced with liposomal technology for better absorption. (Take 1-2 capsules daily). 

NMN: 250-1200 mg daily can help sustain NAD+ levels, particularly effective for those with intense training schedules or who are looking to offset age-related declines in recovery. [14] Try Phytoceutics® Phytopure® NMN + Fisetin ADVANCED, containing patented Uthever® NMN which is proven to increase NAD+ levels in humans and has a 99% concentration of beta NMN for optimal effectiveness, and contains 500 mg NMN and 50 mg Fisetin per capsule (Take 1-2 capsules daily). 
 

Each of these supplements offers unique, evidence-backed benefits for enhancing exercise performance and recovery. While a balanced diet, hydration, and sleep are fundamental for recovery, ashwagandha, curcumin, magnesium, and NMN can provide extra support to help your body bounce back faster and stay resilient against the demands of regular exercise.  

Always consult with a healthcare practitioner before trying new supplements to ensure they are suitable for your individual health needs.