Whether you run, lift, cycle or simply spend your day on your feet, recovery is where the benefit happens. This guide covers how plants and minerals are traditionally used for stamina and recovery, which GreenPharm remedies fit where, and what to check before you try one. It is not medical advice, and none of our products is intended to diagnose, treat, cure or prevent any disease.
Rooted in tradition
Ashwagandha is one of the best-known "adaptogens" in Ayurvedic practice, traditionally taken for stamina and stress. Ginger and turmeric are used worldwide for sore, stiff muscles. Minerals such as magnesium and zinc are part of normal muscle and immune function, and collagen is the structural protein in tendons, cartilage and skin.
As always, tradition is not proof. Many people feel fine with none of these, and supplements work only on top of good sleep, food and training.
What changes
- Muscle and recovery. Tired muscles need protein, sleep and time. Soreness a day or two after hard training is normal.
- Stress and sleep. Heavy training on poor sleep tends to go backwards.
- Minerals. Sweat loses some magnesium and zinc, and many diets are short on both.
- Tendons and joints. These adapt more slowly than muscle, which is why "too much, too soon" injuries are common.
The foundations that do the heavy lifting
- Protein at every meal, and enough overall food for your training.
- Sleep. It is the best recovery tool there is.
- Build up gradually. Increase load or distance in small steps.
- Hydrate, especially in the Highveld summer.
- Rest days are training days.
- Get your iron and vitamin D checked if you are always tired. A blood test is better than guessing.
Where plants and minerals can support you
| Product | What it is | Check first | Price |
|---|---|---|---|
| Ashwaganda | A traditional tonic for stamina and stress. | Not in pregnancy. Ask first if you take thyroid medication, sedatives or immune medication. Large doses may upset the stomach. | R120 |
| Magnesium | A liquid magnesium chloride supplement. Magnesium is needed for normal muscle function and is often taken for cramps and recovery. | Too much can loosen the bowels. Ask first if you have kidney disease. | R190 |
| Magnesium Oil Spray | Magnesium spray made from natural Dead Sea salt, for use on the skin. | Check the label for how to use it. It can sting. Ask first if you have kidney disease. | R140 |
| Liquid Zinc 500 ml | A liquid zinc supplement. Zinc is part of normal immune function and recovery. | Check the label for the amount per dose. Long-term high zinc can reduce copper. | R150 |
| Copper | A copper mineral supplement. | Check the label for the amount per dose. Keep it in balance with zinc, and ask your doctor first if you have a liver condition or take other supplements. | R150 |
| Collagen | A collagen peptide (Peptan) supplement. Collagen is a structural protein in tendon, cartilage and skin. | Check the label for its source if you have allergies. | R190 |
| Turmeric and Ginger | Traditionally used for sore, stiff muscles and joints. | Turmeric: ask first if you take blood thinners or have gallstones; not with congestive heart disease. Ginger: ask first if you take blood thinners. | R120 |
For joints and tendons that complain, see our guide to Bones and Joints.
Before you start: the medication check
- Kidney disease: the magnesium products.
- Blood thinners: turmeric and ginger.
- Thyroid medication, sedatives, immune medication: ashwagandha.
- Other mineral supplements or a multivitamin: check the zinc and copper amounts so you don't double up.
Speak to your doctor or pharmacist first if you take any prescription medicine, are pregnant or breastfeeding, or have a long-term condition. Start with one product at a time, follow the directions on the label, and stop and seek help if you feel unwell.
When to see a doctor
- Chest pain, fainting or unusual breathlessness during exercise. Stop and get help immediately.
- Dark, cola-coloured urine after heavy exertion
- Muscle pain with marked swelling or weakness that doesn't settle
- A joint that locks, gives way or swells after an injury
- Fatigue that doesn't improve with rest, or unexplained weight loss
- Palpitations, dizziness or a racing heart at rest
A simple way to start
Pick one thing for six weeks: better sleep, protein at every meal, or a regular magnesium routine. Notice how you recover. Add one more thing only if you need it.
Every plant we sell is made or sourced by herbalist Eduan Joubert, who has worked with herbs since 2012 on a smallholding north-east of Pretoria. Browse the full Active & Recovery range, or send us a message if you are unsure where to begin.
Free delivery on orders over R600, R150 below that. These products are not intended to diagnose, treat, cure or prevent any disease. Speak to your doctor or pharmacist if you are pregnant, breastfeeding or taking medication.