Curcumin May Help Reduce Muscle Soreness

Curcumin is the main active ingredient in turmeric. It has been shown to have antioxidant and anti-inflammatory properties. According to a recent study, supplementation with curcumin may help reduce muscle soreness and maintain muscular power.

Twenty-two adults in their early 20’s participated in the study. They received 500 mg of curcumin with 475 mg total curcuminoids or a placebo twice a day for 10 days. Supplementation began 6 days prior to an exercise test and continued for 3 days after the test. They performed an exercise test that consisted of 5 sets of 20 drop jumps on day 7 of the study. Participants gave blood samples and performed recovery tests at baseline, right before the exercise test, right after the exercise test, and 24, 48, and 72 hours after the exercise test.

Perceived muscle soreness was lower in the curcumin group compared to the placebo group at 48 and 72 hours after the exercise test. Markers of inflammation tended to be lower in the curcumin group compared to the placebo group. In addition, vertical jump capability decreased over time in the placebo group but not in the curcumin group.

The study was conducted by researchers from Marywood University.It was published online ahead of print on January 22, 2021 in the Journal of Dietary Supplements.