Researchers tested whether diosmin, a natural compound found in citrus fruits, could help female soccer players recover better after intense workouts. In this small study of 15 professional athletes, those who took diosmin supplements for three days showed some improvements in muscle soreness, especially when climbing stairs, and better maintained their strength compared to those taking fake pills. While the results weren’t strong enough to be considered definitive, the findings suggest this natural supplement might help athletes feel less sore and recover faster after tough training sessions.

The Quick Take

  • What they studied: Whether taking diosmin supplements (a natural compound from citrus fruits) for three days could reduce muscle soreness and help recovery after intense exercise
  • Who participated: 15 professional female futsal (indoor soccer) players who did intense leg exercises in a controlled setting
  • Key finding: Athletes taking diosmin showed some improvements in muscle soreness when climbing stairs and better maintained their strength, though the differences weren’t statistically significant
  • What it means for you: This natural supplement might help with post-workout soreness, but more research with larger groups is needed before making strong recommendations

The Research Details

This was a crossover study, meaning each athlete tried both the real supplement and a fake pill at different times, so researchers could compare how the same person responded to each treatment. The athletes took 750mg of diosmin or a placebo daily for three days before doing an intense leg workout involving repeated muscle contractions. The researchers then tracked various measures of recovery for 48 hours afterward, including how sore the athletes felt, their strength levels, balance, and blood markers of muscle damage.

The crossover design is particularly strong because it eliminates differences between people - each athlete serves as their own comparison. This helps ensure that any differences seen are more likely due to the supplement rather than individual variations in fitness or recovery ability.

The study was double-blind (neither athletes nor researchers knew who got what treatment) and placebo-controlled, which are gold standards for supplement research. However, the very small sample size of 15 people limits how confidently we can apply these results to other athletes or recreational exercisers.

What the Results Show

The main finding was that diosmin didn’t significantly outperform the placebo in any single measure, but it showed consistent trends toward better recovery across multiple areas. The most promising effects were seen 48 hours after exercise, when athletes taking diosmin reported less muscle soreness when climbing stairs and showed less oxidative damage in their blood. At 24 hours post-exercise, those taking diosmin better maintained their muscle strength and had improved balance on one leg compared to when they took the placebo.

The supplement appeared to reduce lipid peroxidation, which is a marker of cellular damage from exercise. Athletes also showed better postural balance, which could be important for injury prevention. Interestingly, diosmin didn’t improve actual athletic performance during the exercise test itself - its benefits seemed focused on recovery afterward.

This appears to be one of the first studies specifically testing diosmin for exercise recovery in athletes. Previous research has shown diosmin has anti-inflammatory and antioxidant properties, which aligns with the recovery benefits seen here, but most prior studies focused on circulation and vein health rather than sports performance.

The biggest limitation is the tiny sample size of just 15 athletes, all female futsal players. This makes it hard to know if results would apply to male athletes, different sports, or recreational exercisers. The improvements, while consistent, weren’t statistically significant, meaning they could have occurred by chance.

The Bottom Line

Based on this preliminary research, diosmin may be worth trying for athletes looking for natural recovery aids, but expectations should be modest. The supplement appears safe and showed consistent trends toward better recovery across multiple measures, even if the effects weren’t dramatic.

This research is most relevant for serious athletes who do intense training and are looking for every possible edge in recovery. Recreational exercisers might see some benefit, but the effects may be too small to notice. People should consult healthcare providers before starting any new supplement regimen.

In this study, benefits were most apparent 24-48 hours after intense exercise, suggesting the supplement might help with next-day soreness and strength recovery rather than immediate post-workout effects.

Want to Apply This Research?

  • Track daily muscle soreness levels on a 1-10 scale, particularly noting soreness during specific activities like climbing stairs or squatting
  • Consider timing supplement intake 3 days before particularly intense training sessions or competitions, and monitor how you feel during the 48-hour recovery period
  • Log workout intensity, supplement timing, and recovery metrics including soreness levels, strength maintenance, and balance to identify personal patterns over 4-6 weeks

This information is for educational purposes only and should not replace professional medical advice. Consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.