Lemon Verbena Aids Muscle Recovery After Exhaustive Exercise

Intense physical activity often results in muscle fatigue, soreness, and a temporary reduction in strength, primarily due to oxidative stress and inflammation. Efficient recovery is essential for athletes and recreational exercisers alike, as it supports consistent training and minimizes the risk of injuries.

Natural supplements are becoming increasingly popular in sports nutrition. Ingredients like curcumin, omega-3 fatty acids, and polyphenol-rich extracts are gaining attention for their potential to enhance recovery.^1,2 A recent German study has highlighted the effects of lemon verbena on muscle recovery and performance following exhaustive exercise.

The Study

The research was conducted at the BioTeSys GmbH laboratory as a double-blind, randomized, placebo-controlled trial. It involved 44 healthy adults, aged 22 to 50, who engaged in moderate physical activity.

Participants were divided into two groups: one group consumed 400 mg of lemon verbena extract daily, while the other received a placebo. The supplementation period lasted 15 days.

To simulate muscle fatigue and damage, participants performed 200 counter-movement jumps while carrying an additional load equal to 10% of their body weight. Researchers then assessed muscle strength, oxidative stress, inflammation, and self-reported soreness using standardized tools and biomarkers.

The Results

The group that consumed lemon verbena extract demonstrated notable improvements in muscle recovery and reduced muscle damage compared to the placebo group. Key findings included:

• Faster Recovery of Muscle Strength. Participants taking the extract experienced significantly less reduction in muscle strength post-exercise. Their strength returned to baseline levels within 48 hours, while the placebo group showed a slower recovery rate.

• Enhanced Antioxidant Activity. The lemon verbena group showed a trend toward improved resilience to oxidative stress caused by intense exercise.

• Reduced Perceived Soreness. Participants reported less movement-induced pain, with faster relief from soreness. Both groups experienced peak soreness at 48 hours post-exercise, but those taking the extract reported quicker recovery.

However, the study did not find significant differences between the two groups in biomarkers of inflammation and muscle damage, which still reflected overall muscle stress.

What Does this Mean?

This study highlights the potential of lemon verbena extract for muscle recovery. By reducing exercise-induced damage, accelerating strength restoration, and supporting the body's antioxidant defenses, it offers a promising solution for individuals aiming to optimize recovery and maintain active lifestyles.

While the trial focused on healthy adults with moderate activity levels, its findings open the door for broader applications, such as in older adults or individuals recovering from injuries. Further research could explore its benefits across various populations and exercise regimens.

For those interested in natural solutions to enhance performance and recovery, other beneficial herbs include sacha inchi, maca, quinoa, and chia.