What supplement gets rid of lactic acid in muscles?

January 10, 2026 •

4 min read

While it was once thought that lactic acid caused muscle soreness, modern science reveals that the burning sensation is a byproduct of high-intensity exercise, with the body capable of recycling lactate for energy. What supplement gets rid of lactic acid in muscles is therefore a question about delaying fatigue and improving the body's natural buffering capabilities.

Quick Summary

An examination of key supplements that aid in managing exercise-induced lactate and acidity, allowing for longer, more intense workouts and faster recovery. Focuses on the roles of beta-alanine, citrulline, and sodium bicarbonate in buffering muscle pH.

Key Points

Beta-Alanine Increases Carnosine: This supplement builds up carnosine levels in muscles, which acts as a buffer against acidity and delays fatigue during intense exercise.
Sodium Bicarbonate Buffers Acidity: Baking soda can help neutralize acid in the bloodstream, aiding performance during high-intensity efforts lasting a few minutes.
Citrulline Malate Improves Blood Flow: By boosting nitric oxide, citrulline enhances blood flow to muscles, which aids in waste removal and reduces perceived fatigue and soreness.
Magnesium Supports Muscle Function: This essential mineral helps with muscle relaxation and energy production, aiding in smoother recovery and reducing cramps.
Creatine Aids ATP Production: Creatine helps power high-intensity, short-duration workouts, reducing the reliance on anaerobic metabolism that produces lactate.
Hydration is Crucial for Clearance: Staying hydrated helps the body efficiently transport nutrients and flush out metabolic byproducts like lactate.

Understanding Lactic Acid and Exercise

During intense exercise, your body may not be able to deliver oxygen to your muscles quickly enough to meet their energy demands. In this anaerobic state, your body breaks down glucose for energy, a process that produces lactate and hydrogen ions, lowering the pH level of your muscles. This drop in pH is what causes the burning sensation and fatigue, signaling your muscles to slow down. While the old belief was that lactic acid caused delayed-onset muscle soreness (DOMS), recent research shows that DOMS is actually caused by microtears in the muscle fibers, and lactate is often recycled as a fuel source by the body. Therefore, a supplement doesn't 'get rid of' lactic acid, but rather helps the body's natural processes handle the metabolic byproducts more efficiently.

Key Supplements for Buffering Muscle Acidity

Several supplements have been scientifically studied for their ability to help buffer muscle acidity or enhance performance during high-intensity exercise.

Beta-Alanine

Beta-alanine is one of the most well-researched supplements for this purpose. Here is how it helps manage muscle acidity and improve performance:

Increases Carnosine Levels: Beta-alanine is a precursor to carnosine, a compound stored in the muscles that acts as an intracellular buffer against the hydrogen ions produced during intense exercise.
Delays Fatigue: By increasing muscle carnosine levels, beta-alanine helps reduce the drop in pH, which in turn delays muscle fatigue and allows you to push harder for longer periods. This is particularly beneficial for high-intensity, short-duration activities lasting 30 seconds to 10 minutes.
Consistency is Key: The effects of beta-alanine are cumulative, requiring consistent, daily intake over several weeks to build up muscle carnosine stores, not just a pre-workout dose.

Sodium Bicarbonate (Baking Soda)

Sodium bicarbonate acts as an extracellular buffer, helping to neutralize the acidity in the blood and drawing hydrogen ions out of the muscle cells.

Improves Performance in Bursts: Studies show it can be effective for activities lasting between one and ten minutes, such as sprinting and rowing, by buffering the acidic byproducts of anaerobic metabolism.
Potential Side Effects: High doses of sodium bicarbonate can cause significant gastrointestinal distress, including cramps, gas, and diarrhea. It's crucial to follow dosage instructions carefully and test tolerance during training.

Citrulline Malate

Citrulline malate is known for its ability to increase nitric oxide production, which improves blood flow to the muscles.

Enhances Oxygen and Nutrient Delivery: Better blood flow means more oxygen and nutrients reach the working muscles, while waste products like ammonia and lactate are cleared more efficiently.
Reduces Perceived Exertion and Soreness: Research suggests that citrulline can reduce the feeling of fatigue (RPE) and decrease post-exercise muscle soreness, although its effect on blood lactate levels is less certain in acute supplementation studies.

Comparison Table: Supplements for Managing Muscle Acidity


Supplement	Primary Mechanism	Best For	Potential Side Effects	Dosage	Notes
Beta-Alanine	Increases carnosine, an intracellular buffer.	High-intensity efforts (30s-10min).	Tingling sensation (paresthesia).	2-5g/day, split dosage.	Effects build up over time; must be taken consistently.
Sodium Bicarbonate	Acts as an extracellular buffer to neutralize blood acidity.	High-intensity anaerobic exercise (1-10min).	Gastrointestinal distress (nausea, cramping).	0.3g per kg body weight, 60-90 min pre-exercise.	Should be dissolved in plenty of water; not for everyone.
Citrulline Malate	Boosts nitric oxide for improved blood flow and waste removal.	High-intensity resistance exercise and intermittent sprints.	Minimal, though high doses can cause stomach upset.	6-8g, 30-60 min pre-workout.	May also reduce post-exercise muscle soreness.

Other Supportive Supplements and Practices

Beyond the primary buffers, other nutrients and strategies can support muscle function and recovery, indirectly helping to manage metabolic byproducts like lactate.

Magnesium

This essential mineral is involved in over 300 biochemical reactions, including muscle and nerve function and energy production. Magnesium can help with muscle relaxation, reduce cramping, and support metabolic processes that help clear lactate.

Creatine

Primarily known for increasing strength and power, creatine helps produce more ATP (cellular energy). This can reduce the reliance on anaerobic metabolism during high-intensity, short-duration workouts, which in turn helps limit the initial production of lactate. Creatine also supports glycogen loading and reduces inflammation.

Branched-Chain Amino Acids (BCAAs)

While research on BCAAs' direct impact on lactic acid is mixed, they are known to support muscle protein synthesis and reduce muscle soreness (DOMS). This can aid in overall recovery and help limit muscle damage from intense training. BCAAs may also compete with tryptophan for uptake in the brain, which can help alleviate central fatigue during prolonged exercise.

Hydration

Staying properly hydrated is fundamental. Dehydration can hinder the body's ability to efficiently transport nutrients and flush out metabolic waste, including lactate. Ensuring adequate fluid intake is a simple yet crucial aspect of managing exercise fatigue.

Conclusion

No single supplement can 'get rid of' lactic acid entirely, as it is a natural byproduct of intense exercise. Instead, the most effective supplements, like beta-alanine, sodium bicarbonate, and citrulline malate, work by either buffering muscle acidity or improving blood flow to enhance the body's natural waste-clearing processes. This helps delay the onset of muscle fatigue and allows for sustained high-intensity performance. Supporting supplements such as creatine and magnesium can further aid in energy production and muscle recovery. A holistic approach that combines proper nutrition, adequate hydration, and a tailored supplement strategy will yield the best results for pushing your limits and optimizing recovery. Always consult a healthcare professional before adding new supplements to your routine, especially if you have pre-existing health conditions or are taking other medications.

For more detailed information on supplements for athletic performance, consult reliable sources like the National Institutes of Health.

Frequently Asked Questions

No, it was once believed that lactic acid was the cause, but modern science shows that the burning sensation during exercise is caused by the accumulation of hydrogen ions. The post-workout soreness (DOMS) is due to micro-damage to muscle fibers, not lactate accumulation.

Some supplements, like sodium bicarbonate, can have a rapid, acute effect when taken shortly before exercise. Others, like beta-alanine, require several weeks of consistent, daily intake to build up carnosine stores in the muscles for optimal effect.

While foods like meat, poultry, and fish contain beta-alanine, it is very difficult to get enough from diet alone to significantly raise muscle carnosine levels. Supplementation is a much more effective way to achieve a performance-enhancing dose.

Yes, high doses of sodium bicarbonate can lead to significant gastrointestinal issues such as stomach cramps, gas, and nausea. It should be used cautiously, with a gradual increase in dosage to assess tolerance.

Citrulline malate helps reduce fatigue by improving blood flow and nutrient delivery to the muscles, reducing metabolic byproducts like ammonia, and potentially increasing the efficiency of cellular energy production.

Yes, magnesium is an essential mineral involved in hundreds of bodily processes, including energy production and muscle relaxation. Proper magnesium levels can help reduce muscle cramping and assist the body in its natural recovery processes.

Combining supplements can be an effective strategy for some athletes. For example, creatine and beta-alanine are often taken together for synergistic effects on strength and endurance. However, it is always best to consult with a healthcare professional before combining supplements to ensure safety and effectiveness.