Curcumin Supplementation in Physically Active People

Summary

Curcumin is a polyphenolic compound derived from the turmeric plant
(Curcuma longa). In humans, turmeric powder, curcumin, and their derivatives have
demonstrated strong bioactive effects to improve immune function and optimize
treatment of several diseases, including cancer or liver disorders. Among its
numerous biological actions, curcumin has shown anti-inflammatory and
antioxidant properties. In physically active people, curcumin supplementation reduces
post-exercise inflammation, muscle damage and soreness, thus improving recovery between
training or competitions.

This brief review summarizes the key aspects of the mechanisms of action and the
biological functions of curcumin. Likewise, various formulations are described
(Meriva®, Theracurmin®, Longvida®, HydroCurc®, curcumin combined with piperine and
ginger), and practical recommendations are offered on its intake as a supplement for
promote health and physical performance in physically active people.
Current evidence suggests that both acute supplementation (several days) and
chronic supplementation (4 to 12 weeks) with curcumin is safe and beneficial for people who practice
sport. A minimum effective daily dose of approximately 90 mg of curcumin,
provided through a specialized formulation, ingested immediately after
of exercise (or with breakfast or in the evening on days when you do not train), represents a
practical and appropriate approach to reap its benefits. Higher doses, between 500 and 1500
mg of a specific formulation divided into two or three daily doses (e.g., in the
breakfast, before and after training or at dinner), have been shown to be effective in
athletes.

Introduction

Turmeric (Curcuma longa L.) is a perennial herb belonging to the family
Zingiberaceae and widely used in Ayurvedic medicine. Grows up to 1 meter
height with a short stem and is widely cultivated in tropical and subtropical regions,
particularly in Asia, especially India and China 1 In these regions, turmeric is
traditionally used as a food additive, preservative and natural coloring 2. In the
Ancient Hindu medicine, turmeric was applied for the treatment of sprains to lower the
inflammation. Traditional Indian medicine also recommends turmeric for the management of
biliary disorders, anorexia, coryza, cough, diabetic wounds, liver conditions, rheumatism
and sinusitis. In Chinese medicine, it has been used to treat ailments associated with pain
Abdominal 1,2. Nutritionally, Curcuma longa contains approximately 6.3% of
proteins, 5.1% fats, 3.5% minerals, 69.4% carbohydrates and 13.1% moisture.
The essential oil derived from its rhizomes by steam distillation (which constitutes
about 5.8% of the plant) includes active compounds such as α-phellandrene (1%),
sabinene (0.6%), cineole (1%), borneol (0.5%), zingiberene (25%) and sesquiterpenes (53%) 2. The
Key bioactive compound, which provides the characteristic yellow-orange pigment
One of the most important aspects of turmeric and its therapeutic effects is curcumin (diferuloylmethane). This was
isolated for the first time in the nineteenth century. Curcumin typically accounts for between 3 and
4% of turmeric and comprises three main constituents: curcumin I (94%),
curcumin II (6%) and curcumin III (0.3%). Although curcumin is insoluble in water, it is
soluble in organic solvents such as ethanol, alkalis, ketones, acetic acid, and chloroform 1.
It should be noted that curcumin is recognized for its potent anti-inflammatory properties
and antioxidants, which underpin many of the traditional therapeutic uses and
contemporaries of turmeric.

Biological activity of turmeric and its main compound "curcumin" in humans

Turmeric powder, curcumin and its various derivatives, such as
ethanol, petroleum ether extract, alcoholic extract, crude ether extract,
chloroform, volatile oil, ar-turmerone, methylcurcumin, demethoxycurcumin,
Bisdemethoxycurcumin and sodium curcuminate have shown significant bioactivity 2.
These compounds exert a broad spectrum of biological effects, including improving the
wound healing, anti-inflammatory, antioxidant, antimetastatic properties,
antiangiogenic, antiviral, antifungal and antibacterial. It should be noted that it has been demonstrated
that curcumin inhibits carcinogenesis and metastasis, as well as acting as an agent
neuroprotective and immunomodulatory 3. A particularly important feature of the
turmeric and its constituents is safe as it has not been associated with toxicity or
adverse health effects, even when administered in relatively high doses 3,4.

Among the various biological actions of turmeric and its active compound
curcumin, its anti-inflammatory and antioxidant properties are sufficiently
documented in humans. Curcumin has been shown to act as a potent
antioxidant, counteracting the deleterious action of various reactive oxygen species
(ROS) 5, preventing the formation of free radicals from metal ions such as iron and
copper. These actions help inhibit lipid peroxidation and reduce cell damage
oxidative 5, being the basis of curcumin's protective effects on diseases
cardiovascular diseases, diabetes, and neurodegenerative disorders 3. In addition, curcumin has
shown immunomodulatory properties, attenuating pathological hyperactive responses of the
immune system, collaborating to maintain normal immune function 5.

Curcumin's antioxidant action is closely linked to its effect
anti-inflammatory, carrying out a dual action in which curcumin not only reduces the
production, but also helps to eliminate ROS 6. In addition, it has been suggested that the
Curcumin supplementation could have therapeutic effects in the treatment of
neurodegenerative disorders such as Alzheimer's disease 7. Curcumin can
crossing the blood-brain barrier in small but biologically active amounts,
where it mitigates nerve inflammation by suppressing the release of pro-inflammatory cytokines,
such as interleukin-1 β and tumor necrosis factor-alpha, which are usually elevated in
Response to injury and accumulation of amyloid plaques 8. It should be noted that supplementation
with curcumin has also been associated with a reduction in systemic inflammation and a
improvement in mood in people with major depressive disorder 5, which highlights their
possible neuroprotective and psychotropic properties.

Studies in patients with autoimmune diseases have shown that
oral supplementation with curcumin, in doses of 250 to 1500 mg per day for a period of
8 to 12 weeks, can significantly reduce systemic inflammation 5 In people with
inflammatory bowel disease, curcumin, used as adjuvant therapy, has
favored the induction of remission and significantly decreased markers
inflammatory. In addition, curcumin has been shown to be effective in relieving inflammation in
chronic autoimmune disorders such as rheumatoid arthritis and ulcerative colitis 9.
highlights its therapeutic potential as a natural anti-inflammatory agent.

Curcumin has been shown to improve insulin sensitivity, regulate insulin sensitivity, and regulate insulin sensitivity.
glucose, modulates lipid metabolism, and reduces inflammation associated with obesity.
These beneficial effects on metabolic health are due, in part, to their ability to
increase levels of adiponectin, a hormone derived from adipose tissue that promotes
insulin sensitivity and has anti-inflammatory properties 5. It should be noted that,
intake of curcumin together with strength training or aerobic endurance, would optimize
Reducing Body Fat in People with Obesity 10. These synergistic effects suggest
that curcumin may be particularly effective in supporting metabolic health by being a
promising supplement for the management of metabolic disorders such as type 2 diabetes,
dyslipidemia and liver diseases such as fatty liver 11.

Although more research is needed, current evidence suggests that
Curcumin improves overall health, protects brain and cognitive activity through
various mechanisms including its antioxidant, anti-inflammatory,
immunomodulatory, metabolic and neurotrophic.

Effects of Curcumin Supplementation in Physically Active People

Thanks to its extensive anti-inflammatory, antioxidant and
Cardioprotective, curcumin offers a natural alternative to
traditional pharmacological measures, such as non-steroidal anti-inflammatory drugs 4. By modulating tracks
key factors involved in inflammation and oxidative stress, including cytokine control
pro-inflammatory, curcumin has been shown to promote recovery, support
tissue repair and reduces the risks associated with chronic inflammation 4. In addition, the
Curcumin would exert a protective effect on the cell membrane by improving its integrity, which
prevents leakage of markers of muscle damage (e.g., creatine kinase from the
muscle cells) 6. In practical terms, athletes who supplement with curcumin
have reported a lower perception of muscle soreness and faster recovery from the
range of motion after exercises that cause muscle damage, such as downhill running or
Strength training with high loads. These results have been accompanied by higher levels
low markers of muscle damage and better subjective perceptions at the end of the
Exercise 8. These effects contribute to optimizing post-exercise recovery, impacting
in sports performance, especially during periods of high blood pressures,
Training 4,12. In addition, the benefits of curcumin extend to recovery
psychological. Its ability to attenuate systemic inflammation has been associated with improvements
in mood, including reducing symptoms of anxiety and depression. This
Comprehensive approach highlights the potential of curcumin as a valuable supplement in the
sports nutrition, by addressing both the physical and mental demands of performance
sports 13. Likewise, in endurance athletes who were supplemented with curcumin
During intense training cycles, a lower incidence of infections was observed.
upper respiratory tract and improved immune function compared to groups of
Control 14. These findings suggest that the immunomodulatory effects of curcumin
represent additional support for recovery, especially in people subjected to
Prolonged and demanding workouts.

In summary, curcumin supplementation supports athletic performance and
post-exercise recovery by creating an internal environment conducive to tissue repair
and substrate regeneration. Curcumin Helps Better Inflammation Control
Exercise-induced antioxidants are present in abundance and the
muscle integrity. This allows athletes to resume training sooner or later.
Compete to the fullest with shorter recovery times between breastfeeding events. ¹⁵ Fermented dairy products (yogurt, cheese) may still contain some lactoferrin, but high-temperature heat treatments used in dairy processing (e.g., high-temperature pasteurization or milk powder production) can denature some of the lactoferrin.

Curcumin Supplement Format

The U. S. Food and Drug Administration (FDA) has
Curcumin has been approved as GRAS (generally recognized as safe). Thus, this
Polyphenol is currently used as a supplement in several countries 15. Curcumin is
commercially available in various forms, such as capsules, tablets, ointments, beverages
energy products, soaps and cosmetics 16. This wide range of formulations introduces a
Significant variability in clinical trials and research in other areas of the
sciences, which generates a remarkable heterogeneity that makes it difficult to interpret the
results. Consequently, it remains a challenge to draw definitive conclusions on
the most effective forms of administration and ingestion of curcumin. This inconsistency
represents a major limitation when evaluating the efficacy of curcumin in supporting
adaptations to exercise, optimize athletic performance, improve recovery
post-exercise or accelerate rehabilitation of sports-related muscle injuries 12.

The low bioavailability of curcumin is one of the main limitations of its
efficacy as a dietary supplement, mainly due to its poor absorption,
Rapid and limited metabolism Systemic retention 17. To overcome this drawback,
specific formulations have been developed or combined with adjuvant ingredients
that improve their absorption. Common formulations include:
i. Curcumin–phospholipid complexes, which are expected to improve absorption
of curcumin through cell membranes (e.g., Meriva®) 18.
ii. Colloidal nanoparticles or dispersions (e.g., Theracurmin®), which reduce
particle size to improve their solubility and absorption 19.
iii. Lipid solid particles (e.g., Optimized curcumin longevity®). In this
Format Curcumin is encapsulated within a lipid matrix to protect it from
premature breakdown in the digestive tract, thereby improving its stability and
Bioavailability 18.
iv. Advanced cold water dispersion technology (e.g. HydroCurc® with
LipiSperse®), which generates a repulsive force between particles to prevent their
agglomeration and improve the bioavailability of lipophilic compounds such as
Curcumin 20.
v. Curcumin combined with piperine, a bioactive compound derived from pepper
black 17. Piperine has been shown to improve the bioavailability of curcumin by
inhibit your liver metabolism and slow down its breakdown in the digestive tract,

which increases its systemic absorption by up to 2000 % 4. Some formulations
They also incorporate organic ginger along with curcumin and piperine, which favors
even more vasodilation and enhances anti-inflammatory effects 21
These advanced formulations have significantly improved the profile
pharmacokinetics of curcumin, allowing for more
and greater effectiveness, especially in contexts such as sports recovery,
inflammation management and metabolic health. In addition, advanced forms based on
liposomes and nanoparticles offer greater stability and circulation time
This makes them especially promising for achieving therapeutic effects
sustained in recovery and sports performance 4.

Although some studies have used HydroCurc®, (curcumin formulation
(dispersible in water) 20, most commercial curcumin supplements are presented
in capsules or tablets containing curcumin extract standardised to 95%
curcuminoids, approximately. Capsules and tablets are often preferred for their accuracy
in dosage and practicality. However, the form of administration (capsule, powder, or
tablet) is less relevant to the composition and formulation used to
improve their bioavailability. It is also worth noting that curcumin is fat-soluble,
so consume it together with a meal containing fat or with a carrier oil
Fatty can significantly improve its absorption 12.

How to ingest curcumin as a dietary supplement in physically active people

Various supplementation strategies have been proposed to maximize the
Beneficial effects of curcumin on health and athletic performance. Studies in
humans who have used various formulations of curcumin in the context of
physical activity using daily doses ranging from 150 mg to 2.500 mg 22. However, the
dose range that has been shown to be most effective ranges from 500 mg to 1.500 mg of a
standardized formulation, which known concentrations of curcuminoids. This dose
is usually divided into two or, at most, three strategically administered intakes
around training sessions (before, during, and after exercise), and in
some cases up to 72 hours after the end of the training session or
competition. This type of temporal distribution seems to improve performance and
recovery by attenuating exercise-induced muscle damage and modulating response
inflammatory 8. More specifically, to reduce markers of muscle damage, improve the
pain perception and restore range of motion, it is recommended to start with doses
low (< 500 mg) approximately one week before the exercise session. It is possible
It should be noted that, although higher doses (≥ 500 mg/day) can influence signalling pathways
more widely used, there is evidence to suggest that these amounts may be less effective
to manage acute muscle damage 12. In general, taking curcumin before
exercise can help reduce the occurrence of inflammation, while
supplementation after exercise (especially after sessions with a high component
can facilitate recovery by promoting tissue repair and reducing the
muscle pain 18.

Although short-term (acute) supplementation protocols, initiated between 1 and 2
days before a specific exercise session and extending for up to 2 to 3 days post-workout
exercise, have been shown to reduce soreness and markers of muscle damage (which
probably favors post-exercise recovery) 23, the best results have been
observed with prolonged supplementation (4 to 12 weeks), especially in
people who are poorly trained or who perform a specially designed exercise protocol
to induce muscle damage 18.

In summary, although an acute supplementation protocol in which the
curcumin, before and especially after training or competition sessions
can be effective in optimizing recovery processes, maintaining a supplementation at
long-term could amplify the benefits, attenuate muscle damage and promote better
Recovery Throughout a Training Program 12. A Supplementation Strategy
combined curcumin intake to start taking 5 to 7 days before a
exercise and maintain for several weeks, seems advisable to optimize your
beneficial effects. In this way, an effective minimum daily intake of any
specialized formulation (e.g., Meriva®, Theracurmin®, Longvida®, HydroCurc®
or curcumin + piperine or curcumin + piperine + organic ginger), which provides
approximately 90 mg of curcumin, taken once daily with breakfast or dinner,
represents a valid and practical approach. However, in athletes, the moment of the
intake plays a key role. Thus, it has been shown that ingesting curcumin
immediately after exercise results in higher plasma levels during the
recovery period, whereas a pre-exercise dose alone could
metabolized and eliminated before the end of session 22. Although a single dose post-
training, such as ~500 mg of a specific formulation (providing ~90 mg of
Curcumin), added to a meal or post-workout supplement may be enough to
Some individuals, in athletes, exposed to high doses of training loads
Higher daily routines may be necessary. In such cases, divide the total intake into two or three
Doses of 500 to 1500 mg of the product per day (providing a total of 180 to 270 mg of
curcumin) and administer them at key times (such as breakfast, before or after
training, or dinner) can be effective 24.

Safety and Possible Side Effects of Curcumin Supplementation in
humans

Curcumin is, in general, well tolerated. Adverse effects have been associated
minimum, even with daily doses of up to 12 g/day 16. Mild gastrointestinal distress is the
most common side effect. Athletes who use blood thinners should have
caution with curcumin supplementation due to possible interactions that could
increase the risk of bleeding. Despite its high security, long-term data is still required
Timeline to fully establish the feasibility of chronic use of curcumin in people
physically active 4.

Conclusions

The available scientific evidence suggests that oral curcumin supplementation
could positively influence both health and physical performance of people
physically active. Curcumin appears to be safe and potentially beneficial in the
context of sport and exercise, mainly due to its ability to reduce the
inflammation and oxidative stress, attenuate pain and muscle damage, improve
muscle recovery and support both physiological and psychological responses to
training. These effects could contribute to an improvement in sports performance and
the general adaptability to training.

Author

Dr Fernando Naclerio
Professor in Strength Training and Sports Nutrition
Centre for Exercise Activity and Rehabilitation
Institute for Lifecourse Development
School of Human Sciences
University of Greenwich
Email: f.j.naclerio@gre.ac.uk

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