Curcumin A
Reduces creatine kinase and soreness after exercise; the effect is moderate
Citable fact
«Curcumin» — evidence level A. Dosage: In studies 500-1500 mg of curcuminoids per day, more often as part of 2.5-5 g of a standardized turmeric extract. Intake usually starts 2-4 days before exercise and continues for 2-4 days after. Free curcumin is poorly absorbed, so forms with piperine or phospholipid complexes are needed. Source: PMID 39623590, permanent link to the source in the list below.
How it works
It suppresses NF-kB and the production of pro-inflammatory cytokines and reduces oxidative stress. In studies on athletes it reduces the severity of delayed-onset muscle soreness and markers of muscle damage.
Dosage and intake
In studies 500-1500 mg of curcuminoids per day, more often as part of 2.5-5 g of a standardized turmeric extract. Intake usually starts 2-4 days before exercise and continues for 2-4 days after. Free curcumin is poorly absorbed, so forms with piperine or phospholipid complexes are needed.
2-4 days before and for 2-4 days after heavy exercise; with fatty food and piperine.
Forms
Standardized extracts (95% curcuminoids), a phospholipid complex, nanoforms and the addition of piperine have been studied; the bioavailability of the forms differs tens of times.
What is confirmed
- Moderately reduces creatine kinase and muscle soreness after eccentric exercise
- Reduces markers of inflammation (IL-6, CRP) in some studies
- Does not worsen strength performance with short-term use
Adverse effects and limitations
- Piperine increases bioavailability and at the same time slows the elimination of many drugs
- Gastrointestinal upset and, less often, a rise in liver enzymes are possible
- Curcumin affects clotting and may enhance the effect of anticoagulants
- In gallstone disease, high doses may cause spasms - in agreement with a physician
Interactions
- Anticoagulants and antiplatelet agents - increased risk of bleeding
- Piperine increases the blood concentration of many drugs
- May reduce the effectiveness of some chemotherapeutic drugs - only as prescribed by a physician
Who must not use it
- Under 18 years: There are few data; not recommended.
- Pregnancy and lactation: Not recommended: curcumin may stimulate uterine contractions, and there are insufficient safety data.
- gallstone disease
- taking anticoagulants
- liver disease
- iron deficiency - curcumin reduces its absorption
Sources
- Evaluation of curcumin intake in reducing exercise-induced muscle damage in athletes: a systematic review · Daniel Vasile PR, Patricia ML, Marta MS · Journal of the International Society of Sports Nutrition, 2024 · PMID 39623590
- Essential Features of Third-Party Certification Programs for Dietary Supplements: A Consensus Statement · Eichner AK, Coyles J, Fedoruk M · Current sports medicine reports, 2019 · PMID 31082891
See also
Comparisons
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