Turmeric: A promising supplement for the relief of muscle inflammation following vigorous exercise

The turmeric plant, a member of the ginger family, has been used as a spice or food dye in cooking for thousands of years. A yellowish or reddish—depending on the species—substance is obtained from its stem to form one of the main ingredients of curry, a type of dish hailing from Asia that enjoys widespread popularity all over the world.

Aside from its uses in cooking, turmeric and its active component, curcumin, are often used in a range of treatments rooted in traditional Asian medicine. In fact, hundreds of studies have been carried out in recent decades examining the properties of this substance, its effects on the body and the benefits associated with its consumption.

Now, in a new study published in the Journal of the International Society of Sports Nutrition, 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.

“Both pre- and post-exercise curcumin consumption are associated with better outcomes in terms of muscle recovery, reduced pain and improved antioxidant capacity,” said Daniel Vasile Popescu-Radu. He is a pharmacist and nutritionist who is simultaneously studying for a doctoral degree in Health and Psychology and a Master’s Degree in Food for Physical Exercise and Sport at the UOC.

He is the lead author of the article, developed under the supervision of his tutor Patricia Martínez, a dietician and nutritionist and course instructor at the UOC’s Faculty of Health Sciences, and alongside the experts Laura Esquius de la Zarza, a member of staff at the Faculty of Health Sciences and director of the University Master’s Degree in Food for Physical Exercise and Sport, and Marta Massip, a member of the same faculty.

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.

“The aim of this study was to assess the scientific evidence regarding the effectiveness of curcumin in mitigating exercise-induced muscle damage, such as injuries to muscle fibers, pain and reduced strength, and establish its ability to lower inflammatory markers, improve pain perception and speed up muscle recovery when consumed by trained participants,” said Popescu-Radu. “The effective use of curcumin is contingent upon factors such as dosage, bioavailability and time of consumption.”