Supplementation With Curcuminoids Shown To Reduce Muscle Soreness and Improve Performance

Exercise-induced muscle injury frequently occurs after unaccustomed exercise, particularly if the exercise involves a large amount of eccentric (muscle lengthening) contractions.  A new study suggests that supplementation with 200 mg of curcuminoids (1,000 mg of curcumin) may help reduce muscle soreness and reduce declines in performance.

Sixty-three physically active men and women with an average age of 21 participated in the study. The participants consumed 50 mg of curcuminoids (250 mg of curcumin), 200 mg of curcuminoids (1,000 mg of curcumin), or a placebo daily for eight weeks. At the end of the supplementation period, the participants completed a downhill running exercise intended to induce muscle damage. Muscle function and perceived soreness were measured before the run and at 1 hour, 24 hours, 48 hours, and 72 hours after the run.

No decline in muscle function was found in the 200 mg curcuminoid group, while it significantly decreased in the 50 mg and placebo groups. Muscle soreness increased in all the groups, however non-significant improvements in muscle soreness were seen in the 200 mg group.

The study was conducted by researchers from Lindenwood University. It was published online ahead on July 23, 2019 in the journal Nutrients.