What Supplement Helps Reduce Lactic Acid?

If you are somebody who exercises regularly, then you will be familiar with lactic acid. Lactic acid build up is common among athletes because it is associated with exercise that gets oxygen flowing through the muscles. 

A buildup of lactic acid is not pleasant. It can cause discomfort and can really impact the amount of exercise that you are able to do.

That burn associated with excess lactic acid is not nice, so it is understandable that you might be searching for a supplement that will help reduce lactic acid. 

In this guide, we’ll be taking a look at some of the supplements that you should consider using if you are someone who suffers with excess lactic acid after exercising.

So, if you want to find out more, keep on reading!

What Is Lactic Acid?

First things first, what is lactic acid? Well as we have said, lactic acid is something that is commonly associated with exercise. Lactic acid is an organic acid that naturally occurs within the human body. 

Lactic acid has a lot of jobs within the human body, including cell respiration, glucose production and molecule signaling. It is the glucose production function of lactic acid that is associated with exercise.

Many people associate excess lactic acid with that burn in your muscles that you experience after exercising. But lactic acid doesn’t actually cause muscle ache and soreness.

Instead, exercise causes an increase in the concentration of lactic acid in your bloodstream, in the same way that some foods can cause excess lactic acid. 

If you want to exercise without experiencing the burn of excess lactic acid, then you might be searching for a supplement that will help to prevent the buildup of lactic acid.

With that in mind, let’s take a look at some of the supplements that can reduce the amount of lactic acid that your body produces. 

What Supplement Helps Reduce Lactic Acid?

There are actually quite a lot of different supplements that you can take to reduce the build-up of lactic acid in your bloodstream.

Let’s take a quick look at some of the best options that you should consider.


Research has proven that magnesium supplementation can help to reduce the build-up of excess lactic acid. Magnesium plays a huge part in the production of energy and oxygen, and this can offset the effects of excess lactic acid. 

Magnesium can be introduced to your body in a lot of different ways. You may choose to simply take a supplement if this suits your lifestyle best.

Likewise, you could alter your diet to introduce additional magnesium naturally. 

You can introduce more magnesium to your diet in a lot of different ways. Magnesium-high foods tend to include nuts, legumes, leafy greens and whole grains.

It is always a good idea to introduce more magnesium to your diet through food because it can help prevent a build-up of excess magnesium in your body.


A lot of people rave about Omega-3 fatty acids. They are some of the most common dietary supplements taken and this is primarily because they come with lots of different benefits.

This includes helping heart, brain, and metabolic function. 

Omega-3 fatty acids are great because they are usually found in high protein foods. Lots of protein is great because protein helps muscles recover after injury, so this will also help your muscles recover from excess lactic acid. 

Just like magnesium, you can take Omega-3 supplements, however it is always a good idea to introduce it into your diet through food. Foods that contain Omega-3 include fish and nuts. 


Finally, let’s talk about Creatine. Creatine is another great supplement to take if you suffer with excess lactic acid. Creatine is a naturally-produced amino acid and it provides energy to the muscle cells.

This can help reduce the aches associated with excess lactic acid. 

If enough creatine is in your body before you start exercising, then it can work as a buffer to protect your muscles against excess lactic acid. This will help your muscles recover after exercise and stop that dull ache associated with excess lactic acid. 

Creatine is becoming incredibly popular in the exercising community, and creatine supplements come in a range of different forms. Primarily as powder, liquid or tablets.

If you are thinking of taking creatine to reduce lactic acid, consult your doctor first.  

What Are Some Of The Symptoms Of Lactic Acid?

If you are considering taking supplements to reduce lactic acid build-up, then it is likely because you have experienced issues with lactic acid in the past.

But before you take any supplements to combat this, it is important to know what the symptoms are of excess lactic acid. 

The main symptom of lactic acid build-up is muscle soreness. Muscle soreness or ache is the symptom of excess lactic acid that is most commonly associated with people who have been exercising.

As we said earlier, excess lactic acid can build up in the bloodstream, and this can lead to aches in your muscles. However, this isn’t the only symptom of lactic acid build-up. 

As well as the trademark muscle soreness of lactic acid, you may also experience nausea, stomach pain or rapid breathing if your body has produced too much lactic acid.

The symptoms will not last for too long, and they will usually calm down once you stop exercising. 

However, if you do experience them, then it is totally understandable that you might be looking for a supplement to reduce these symptoms.

Especially if you are someone who exercises regularly. 


Lactic acid build-up is incredibly unpleasant. It tends to cause muscle discomfort and aches after exercising, and it really can affect your motivation to exercise.

If you are someone who exercises regularly, then it is understandable that you might be searching for a supplement that helps reduce lactic acid.

In this guide we have taken a look at three of the best supplements for the job: magnesium, Omega-3, and creatine. 

Thank you for reading!