In recent years, curcumin has sparked a great deal of interest in the health, nutrition, and exercise arenas. Its potential benefits have led to curcumin supplementation gaining popularity among athletes, health professionals, and people looking to improve their well-being.
But what is curcumin?
Curcumin is the main active compound (polyphenol) in turmeric, the bright yellow spice that you probably know from its use in cooking and has also been employed for centuries in traditional Asian medicine [1–3]. In addition to curcumin, the turmeric plant contains other similar compounds called curcuminoids, although in smaller quantities.
Importantly, curcumin is the substance responsible for much of the potential benefits attributed to turmeric and most of the benefits observed in the scientific evidence are due to the intake of high doses of curcumin that are difficult to achieve with taking through turmeric alone [1–3].
What are its effects?
Various studies have found that curcumin can have beneficial effects on our body, especially due to its anti-inflammatory and antioxidant properties. Clinical research has shown that it may help reduce certain markers of inflammation in the body and improve the body's ability to neutralize free radicals, molecules that can damage our cells in excess [4–7].
In the health realm, curcumin supplementation has shown promising results in people with metabolic syndrome, type 2 diabetes, and joint problems such as osteoarthritis [5,7–9]. It may also contribute, in some cases, to reducing body weight and abdominal circumference, although the effects may vary depending on the type of supplement and the quality of the studies.
In addition, there is preliminary research pointing to potential benefits on brain function and gut microbiota, opening the door to new lines of study on their role in metabolic health and inflammation at the nervous system level [7,9].
And on a sporting level?
In the sports field, curcumin has aroused a lot of interest thanks to its potential benefits in muscle recovery. Studies suggest that supplementation can help reduce muscle damage from intense workouts, as well as inflammation and delayed muscle soreness (commonly known as soreness or DOMS, pain that appears a day or two after exercise) [10–17].
In addition, analyses of multiple studies show that curcumin may decrease levels of creatine kinase (CK) —a marker of muscle damage—reduce the sensation of pain, and lower certain inflammatory markers such as TNF-α and IL-6 [10–17]. In addition, it seems to promote strength recovery and improve range of motion after demanding workouts, especially those that include eccentric or high-intensity exercises [10–17].
Importantly, no evidence has been found that curcumin negatively interferes with training adaptations, so it could be an interesting ally for those looking to improve their performance and recover better after exertion.
In what situations might it be beneficial to use curcumin?
In the sports context, curcumin supplementation can be beneficial in situations of intense physical exercise, endurance sports, strength training and activities that generate muscle damage or inflammation, especially when seeking to optimize recovery, reduce delayed onset muscle soreness (DOMS) and improve muscle performance. In this way, supplementation would be especially relevant in phases of intense training, competitions, or in untrained individuals exposed to novel or high-load exercises, where muscle damage and inflammation are more pronounced.
While in the health context, the use of this supplement in the prevention and management of chronic inflammatory diseases, metabolic syndrome, arthritis, disorders related to oxidative stress, cardiovascular disease or muscle injuries could be relevant.
How should I supplement with curcumin?
One of the key things to keep in mind about curcumin is that it is difficult for our bodies to absorb it on its own. However, its bioavailability – that is, the amount we actually use – can increase markedly if combined with piperine, a compound present in black pepper. That's why many curcumin supplements include this ingredient to improve their effectiveness.
In terms of safety, studies have shown that very high doses, up to 12 grams per day, are usually well tolerated in healthy adults without causing adverse effects. Still, the benefits seen in most clinical trials have been achieved with much more moderate amounts, typically between 150 mg and 1.500 mg daily [10–15].
Important: If you're taking drugs, it's critical to consult with your doctor or nutritionist before supplementing with curcumin. This compound can alter the way the body metabolizes certain medications, especially those that are processed in the liver, as well as blood thinners, antiplatelets, or diabetes drugs.
Conclusion
In conclusion, curcumin can be a great ally for health and sports performance, thanks to its possible anti-inflammatory, antioxidant and muscle recovery effects.
Curcumin COMPLEX
AUTHOR
Lucas Jurado Fasoli – Doctor of Biomedicine (UGR). Dietitian-Nutritionist. Researcher at the Joint University Institute of Sport and Health and Assistant Professor in the Department of Physiology, University of Granada.
References
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