Abstract
Curcumin is a polyphenolic compound derived from the turmeric plant (Curcuma
longa). In humans, turmeric powder, curcumin, and its derivatives have demonstrated potent
bioactive effects supporting normal immune function and contributing to the treatment of
several diseases, including cancer or liver disorders. Among its numerous biological actions,
curcumin is well-documented for its anti-inflammatory and antioxidant properties. In
physically active individuals, curcumin supplementation has been shown to reduce post-
exercise inflammation, muscle damage, and soreness, thereby enhancing recovery.
This short review summarizes the key mechanisms of action, biological functions, and
metabolic pathways of curcumin. It also presents an overview of various curcumin
formulations (including Meriva®, Theracurmin®, Longvida®, HydroCurc®, and
combinations with piperine and ginger) and offers practical recommendations for curcumin
intake to support health and exercise performance in physically active populations.
Current evidence suggests that both acute (several days) and chronic (4 to 12 weeks)
curcumin supplementation is safe and beneficial for individuals engaged in sport and physical
activity. A minimum effective daily dose of approximately 90 mg of curcumin, provided
through a specialised formulation, taken immediately after exercise (or with breakfast or in
the evening on non-training days), represents a practical approach. Higher dosages, such as
500 to 1500 mg of curcumin-based formulation split into two or three daily servings (e.g., at
breakfast, pre- and post-workout, or at dinner), are effective in athletes.
Introduction
Turmeric (Curcuma longa L.) is a perennial herb belonging to the Zingiberaceae
family and widely used in Ayurvedic medicine. It grows up to 1 meter tall with a short stem
and is cultivated extensively in tropical and subtropical regions, particularly in Asia, most
notably in India and China 1 In these regions, turmeric is traditionally employed as a food
additive, preservative, and natural colouring agent 2 . In ancient Hindu medicine, turmeric was
applied for the treatment of sprains and swelling due to injury. Traditional Indian medicine
also recommends turmeric for managing biliary disorders, anorexia, coryza, cough, diabetic
wounds, hepatic conditions, rheumatism, and sinusitis. In Chinese medicine, it has been used
to treat ailments associated with abdominal pain 1,2 . Nutritionally, Curcuma longa contains
approximately 6.3% protein, 5.1% fat, 3.5% minerals, 69.4% carbohydrates, and 13.1%
moisture. The essential oil derived from its rhizomes via steam distillation (constituting 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 responsible for turmeric’s characteristic yellow-orange pigment and
therapeutic effects is curcumin (diferuloylmethane), first isolated in the 19 th century.
Curcumin typically makes up 3–4% of turmeric and comprises three main constituents:
curcumin I (94%), curcumin II (6%), and curcumin III (0.3%). While curcumin is insoluble in
water, it is soluble in organic solvents such as ethanol, alkalis, ketones, acetic acid, and
chloroform 1 . Notably, curcumin is recognized for its potent anti-inflammatory and
antioxidant properties, underpinning many of turmeric’s traditional and contemporary
therapeutic uses.
Biological Activity of Turmeric and its Main Compound “Curcumin” in Humans
Turmeric powder, curcumin, and its various derivatives, such as ethanol extract,
petroleum ether extract, alcoholic extract, crude ether extract, chloroform extract, volatile oil,
ar-turmerone, methylcurcumin, demethoxycurcumin, bisdemethoxycurcumin, and sodium
curcuminate, have all demonstrated significant bioactivity 2 . These compounds exert a wide
spectrum of biological effects, including wound healing enhancement, anti-inflammatory,
antioxidant, anti-mutagenic, anti-metastatic, anti-angiogenic, antiviral, antifungal, and
antibacterial properties. Notably, curcumin has been shown to inhibit carcinogenesis and
metastasis, as well as to act as a neuroprotective and immunomodulatory agent 3 . A
particularly important characteristic of turmeric and its constituents is their strong safety
profile. Curcumin has not been associated with toxicity or adverse health effects, even when
administered at relatively high doses 3,4 .
Among the many documented biological actions of turmeric and its active compound
curcumin, its well-established anti-inflammatory and antioxidant properties are particularly
prominent in humans. Curcumin has been shown to act as a potent scavenger of various
reactive oxygen species (ROS) 5 . In addition, it can chelate metal ions such as iron and copper,
thereby preventing metal-catalysed free radical formation. This contributes to its ability to
inhibit lipid peroxidation and reduce oxidative cellular damage 5 . These mechanisms are
believed to underlie curcumin’s protective effects in conditions associated with oxidative
stress, including cardiovascular diseases, diabetes, and neurodegenerative disorders.
Furthermore, curcumin exhibits immunomodulatory properties, attenuating pathological
hyperimmune responses while maintaining support for normal immune function 5 .
Curcumin’s antioxidant action is closely intertwined with its anti-inflammatory effect
conducting a dual action where curcumin not only reduces the production but also improves
the clearance of ROS 6 .
Curcumin’s beneficial effects show significant promise in the treatment of various
diseases linked to oxidative stress 3 . Furthermore, dietary supplementation with curcumin has
been suggested as a potential therapeutic strategy for neurodegenerative disorders such as
Alzheimer’s disease 7 . Curcumin can cross the blood-brain barrier in small but biologically
active amounts, where it mitigates neuroinflammation by suppressing the release of pro-
inflammatory cytokines, such as interleukin-1β and tumour necrosis factor-alpha, typically
elevated in response to injury or amyloid plaque accumulation 8 . Notably, curcumin
supplementation has also been associated with reduced systemic inflammation and improved
mood scores in individuals with major depressive disorder 5 , highlighting its potential
neuroprotective and psychotropic properties.
Clinical studies in patients with autoimmune conditions have demonstrated that oral
curcumin supplementation at doses of 250 to 1500 mg per day over 8 to 12 weeks can
significantly reduce systemic inflammation 5 . In individuals with inflammatory bowel disease,
curcumin as an adjunct therapy has supported remission induction and significantly decreased
inflammatory markers. Additionally, curcumin has proven effective in alleviating
inflammation in chronic autoimmune disorders such as rheumatoid arthritis and ulcerative
colitis 9 , highlighting its therapeutic potential as a natural anti-inflammatory agent.
Curcumin supports metabolic health through various mechanisms, notably by
increasing adiponectin levels (an adipose-derived hormone) that improves insulin sensitivity
and reduces inflammation. It has been shown to enhance glucose regulation, modulate lipid
metabolism, and lower obesity-related inflammation 5 . When combined with endurance or
resistance training, curcumin further promotes body fat reduction in obese individuals 10 .
These synergistic effects highlight its potential as an adjunctive supplement for managing
metabolic disorders such as type 2 diabetes, dyslipidaemia, and non-alcoholic fatty liver
disease 11 .
Although more research is needed, current evidence suggests that curcumin’s multi-
targeted mechanisms, including antioxidant, anti-inflammatory, immune-modulating,
metabolic, and neurotrophic effects, contribute to overall health, brain protection, and
cognitive support.
Effects of Curcumin Supplementation in Physically Active Individuals
Due to its potent anti-inflammatory, antioxidant, and cardioprotective properties,
curcumin offers a natural alternative to traditional pharmacological interventions such as non-
steroidal anti-inflammatory drugs (NSAIDs) 4 . By modulating key pathways involved in
inflammation and oxidative stress as well as regulating pro-inflammatory cytokines,
curcumin has been shown to enhance recovery, support tissue repair, and mitigate the risks
associated with chronic inflammation 4 . Additionally, curcumin has been found to have a
membrane-protective effect by improving membrane integrity, thereby preventing the
leakage of markers of muscle damage (e.g., creatine kinase from muscle cells) 6 . In practical
terms, athletes supplementing with curcumin have reported reduced perceived muscle
soreness and a faster recovery of range of motion following muscle-damaging exercise such
as downhill running or high-load resistance training. These outcomes were accompanied by
lower levels of muscle damage markers and improved subjective recovery scores 8 . These
effects contribute to optimising athletic performance, particularly during periods of high-
intensity training, by enhancing physical recovery and improving overall adaptability to
exercise 4,12 . Furthermore, curcumin’s benefits extend to psychological recovery. Its ability to
attenuate systemic inflammation has been linked to improvements in mood, including
reductions in anxiety and depressive symptoms. This holistic approach to recovery highlights
curcumin’s potential as a valuable adjunct in sports nutrition, addressing both the physical
and mental demands of athletic performance 13 . Moreover, endurance athletes supplementing
with curcumin during intense training cycles have reported fewer upper respiratory tract
infections (URTIs) and better-maintained immune function compared to control groups 14 .
These findings suggest that curcumin’s immunomodulatory effects provide an added layer of
recovery support, particularly for individuals undergoing strenuous and prolonged training.
In summary, curcumin supplementation supports athletic performance and post
exercise recovery by creating an internal environment conducive to healing. Exercise induced
inflammation is controlled, antioxidants are abundant, and muscle integrity is maintained.
This allows athletes to resume high-intensity training sooner or compete at their best with
shorter downtime between events 8,15 .
Format of Curcumin Supplements
The United States Food and Drug Administration has approved curcumin as being
GRAS (generally recognized as safe), and the polyphenol is now being used as a supplement
in several countries 16 . Curcumin is commercially available in various forms, including
capsules, tablets, ointments, energy drinks, soaps, and cosmetics 17 . This wide range of
formulations introduces significant variability across clinical and sports science studies,
resulting in considerable heterogeneity that complicates the interpretation of findings.
Consequently, it remains challenging to draw definitive conclusions regarding the most
effective delivery forms and ingestion protocols. This inconsistency poses limitations when
assessing curcumin’s efficacy in supporting exercise adaptations, optimising athletic
performance, enhancing post-exercise recovery (e.g., reducing muscle damage and delayed
onset muscle soreness), or accelerating rehabilitation from sports-related muscle injuries 12 .
Curcumin’s low bioavailability is a major limitation to its supplementation efficacy,
primarily due to poor absorption, rapid metabolism, and limited systemic retention 18 . To
overcome this challenge, specialised formulations and adjunct ingredients have been
developed to enhance its absorption. Common curcumin supplement formulations include:
i. Curcumin–phospholipid complexes which is expected to enhance absorption through
cell membranes to increase curcumin uptake (e.g., Meriva®) 15 .
ii. Nanoparticle or colloidal dispersions (e.g., Theracurmin®), which reduce particle size
to improve solubility and absorption 19 .
iii. Solid lipid particles, (e.g., Longvida® optimised curcumin), which encapsulate
curcumin within a lipid matrix to protect it from premature breakdown in the
digestive tract, thereby enhancing its stability and bioavailability 15 .
iv. Advanced cold-water dispersion technology (e.g., HydroCurc® using LipiSperse®),
which creates a repulsive force between particles to prevent agglomeration and
improve the bioavailability of lipophilic compounds such as curcumin 20 .
v. Curcumin combined with piperine, a bioactive compound derived from black
pepper 18 . Piperine, has been shown to enhance curcumin bioavailability by inhibiting
hepatic metabolism and slowing its breakdown in the digestive tract, increasing
systemic absorption by up to 2000% 4 . Some formulations also incorporate organic
ginger alongside curcumin and piperine further promote vasodilation and enhance
anti-inflammatory effects 21 .
These advanced delivery systems have significantly improved the pharmacokinetic
profile of curcumin allowing for more consistent therapeutic plasma levels and improved
efficacy, particularly in contexts such as athletic recovery, inflammation management, and
metabolic health. Additionally, liposomal and nanoparticle-based delivery systems offer
improved stability and prolonged circulation time, making them especially promising for
sustained therapeutic outcomes in athletic recovery and performance enhancement 4 .
Although some studies have used HydroCurc®, a water-dispersible formulation of
curcumin 20 , most commercial curcumin supplements are typically provided in capsule or tablet form, containing curcumin extract standardised to approximately 95% curcuminoids.
Capsules and tablets are generally preferred due to their dosage precision and convenience.
However, the form of delivery (capsule, powder, or tablet) is less critical than the
composition and formulation used to enhance bioavailability. It is also worth noting that
curcumin is fat-soluble, so taking it with a meal that contains fat or alongside a fatty carrier
oil can significantly improve absorption 12 .
How to Ingest Curcumin as an Oral Supplement for Physically Active Individuals
Various supplementation protocols have been proposed to optimise the broad
spectrum of health and performance benefits associated with curcumin intake. Human studies
investigating curcumin formulations in the context of physical activity have utilised daily
doses ranging from approximately 150 mg to 2,500 mg 22 . However, the most consistently
effective daily dosage reported in the literature ranges from 500 mg to 1,500 mg of a
standardised formulation, typically providing a known concentration of curcuminoids. This
daily dose is typically divided into two or, at most, three intakes strategically administered
around training sessions (before, during, and after exercise), and in some cases up to 72 hours
post-exercise. Such timing appears to improve performance and recovery by attenuating
exercise-induced muscle damage and modulating the inflammatory response 8 . More
specifically, to reduce markers of muscle damage, improve muscle soreness and restoring
range of motion, it is advisable to begin low-dose supplementation (< 500 mg) approximately
one week before the anticipated physical exertion. Notably, while higher doses (≥ 500
mg/day) may influence broader signalling pathways, there is evidence suggesting that such
amounts may be less effective for managing acute muscle damage 12 . Overall, pre-exercise
ingestion of curcumin may help reduce the onset of inflammation, while post-exercise
supplementation, particularly following sessions involving high eccentric component, can
facilitate recovery by promoting muscle repair and reducing soreness 15 .
Although, short term supplementation protocols starting 1–2 days before a specific
exercise bout and continuing for 2 up to 3 days after completing the exercise have shown to
attenuate soreness and markers of muscle damage and therefore likely supporting pot exercise
recovery 23 , optimal results were seen with prolonged supplementation (4 to 12 weeks),
especially in untrained individuals or those with less frequent exposure to muscle-damaging
exercise 15 .
In summary, while an acute course around key exercise bouts can be effective for
short-term recovery, maintaining a long-term supplementation protocol might amplify the
benefits, attenuate muscle damage and promoting better recovery across a training
programme 12 . A combined supplementation strategy, initiating curcumin intake 5 to 7 days
prior to an exercise bout and continuing for several weeks, appears advisable for optimising
its beneficial effects. A minimum effective daily intake of any specialised formulation (e.g.,
Meriva®, Theracurmin®, Longvida®, HydroCurc®, curcumin + piperine or curcumin +
piperine + ginger ) providing approximately 90 mg of curcumin, taken once daily with
breakfast or dinner, represents a valid and practical approach. However, in athletic
populations, timing plays a critical role. As such, ingesting curcumin immediately after
exercise has been shown to result in detectable plasma levels during the recovery period,
whereas a pre-exercise dose alone may be metabolised and cleared before the end of the
workout 22 . While a single post-workout dose, such as ~500 mg of the formulation providing
~90 mg of curcumin, added to a recovery meal or supplement may be sufficient for some
individuals, higher daily doses may be warranted under heavy training loads. In such cases,
dividing the total intake into two or three servings of 500 to 1500 mg of the product per day
(providing a total of 180 to 270 mg of curcumin) and administering it around key timepoints
(at breakfast, pre-workout, post-workout, or dinner) can be effective, depending on the timing
of meals and training sessions 24 .
Safety and potential side effects of Curcumin Supplementation in Humans
Curcumin is generally well-tolerated, with minimal adverse effects reported with
daily doses of up to 12 g/day 17 . Mild gastrointestinal discomfort is the most common side
effect. Athletes using anticoagulant medications should be cautious with curcumin
supplementation due to potential interactions that may enhance bleeding risk. Despite its
generally favourable safety profile, long-term data are still required to fully establish the
safety and suitability of chronic curcumin use in athletic populations 4 .
Conclusions
The available evidence suggests that oral curcumin supplementation may positively
influence both health and physical performance in physically active individuals. Curcumin
appears to be safe and potentially beneficial in the context of sport and exercise, primarily
due to its ability to reduce inflammation and oxidative stress, attenuate pain and muscle
damage, enhance muscle recovery, and support both physiological and psychological
responses to training. These effects may contribute to improved athletic performance and
overall training adaptability.
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 GreenwichContact email: f.j.naclerio@gre.ac.uk
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