Supplements

bromelain decreases exercise-induced muscle soreness

In plain terms: Does bromelain help muscle soreness and recovery?

Insufficient Supplements

RefutedContestedStrong support

consensus score 0.50

⚖️ Thin evidence — read the needle loosely. The score shows which way the studies lean, but there are too few independent, high-quality ones to place it firmly. Expect this to move as better evidence arrives.

Barely tested. One small enzyme-blend trial hinted at less muscle damage after exercise — minimal, confounded evidence. Not established.

📅 Last reviewed: 2026-07-15 ⓘ

Evidence ladder

How far up the ladder this claim has climbed. A high consensus on a low rung means "consistent so far," not "proven in people."

Top evidence so far: Human trials (RCT / n-of-1)

MechanismIn-vitroAnimalObservationalRCTMeta-analysis

How the studies fall

1 support 0 contradict 0 tested null 2 mixed · 3 sources, 1 independent group

What the evidence shows

Barely tested. One small protease-supplement trial (bromelain among the enzymes) hinted at less muscle damage after intense exercise, but the evidence is minimal and confounded by enzyme blends. Not established.

The evidence (3)

Source	Grade	Stance	Quality	Finding
Miller 2004 · J Sports Sci	RCT	mixed	low	Small trial: protease supplementation (including bromelain) modestly attenuated exercise-induced muscle damage — minimal, combination-confounded evidence.
d10-4314-dujopas-v10i4c-7 2025 · Dutse Journal of Pure and Applied Sciences	RCT	supports	low	n=30 (experimental vs control) exercise-induced DOMS trial; bromelain group showed significantly lower VAS pain at 24/48/72h (p<0.001) and significantly greater reduction in CRP and IL-6 by 72h (p<0.01) vs control, plus faster recovery of m
Kumar 2023 · Food Funct	observational	mixed	low	Review: exercise-recovery claims for bromelain rest on scant, mixed data.

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