Turmeric, a Potential Supplement for Faster Muscle Recovery Post-Exercise: Study Reveals - Video

Researchers in the Epi4Health group at the Universitat Oberta de Catalunya (UOC) have found that turmeric and its related products, such as curcumin, may be able to reduce muscle damage and inflammation in the musculoskeletal system following vigorous physical exercise. Findings are published in the Journal of the International Society of Sports Nutrition.

Hundreds of scientific studies have demonstrated the benefits and potential of curcumin, particularly as regards its properties. In fact, this supplement is well-known for its antioxidant and

anti-inflammatory properties. However, the experts' novel contribution is the confirmation of these findings in the realm of sports through a review of the scientific literature, which was

According to the authors, the possible benefits of curcumin include mitigating and combating various issues, such as local muscle inflammation and systemic inflammation, as well as oxidative damage resulting from the increased production of free radicals during physical exercise and muscle pain, thus improving the individual's subjective perception of pain and the affected muscle group's range of movement.

Specifically, the experts estimate that a daily curcumin intake of 1-4 grams is enough for people in good health to enjoy these benefits, particularly in relation to eccentric exercise, which tends to be the most damaging to athletes.

However, despite these proven benefits, the experts emphasized that factors that must be taken into account include hormonal effects and individual patient or consumer characteristics, as well as the time of intake and the exact formulation used.

"Curcumin could greatly enhance the well-being of those who engage in regular physical training. It may even play a significant role in reducing inflammation biomarkers and improving antioxidant capacity, among other health benefits," researchers concluded, while warning that further research into formulation, absorption, bioavailability and other factors remains necessary to properly evaluate the effects described.

Reference: Daniel Vasile, P. R., Patricia, M. L., Marta, M. S., & Laura, E. (2024). Evaluation of curcumin intake in reducing exercise-induced muscle damage in athletes: a systematic review. Journal of the International Society of Sports Nutrition, 21(1). https://doi.org/10.1080/15502783.2024.2434217