Wondering what benefits curcumin offers for an athlete? Can its anti-inflammatory action help prevent injuries and relieve pain? Should it always feature in post-workout nutrition? Can it support your immune system?
Read on!
What Is Curcumin and What Does It Do?
The compound curcumin is the main natural polyphenol in turmeric, a plant in the ginger family.
It has long been used for antioxidant, anti-inflammatory and antimicrobial properties.
Properties and Contraindications
Used in Ayurveda, curcumin has gained Western interest for anti-inflammatory effects potentially relieving illness symptoms. Alongside benefits, we examine possible health risks.
Curcumin Benefits
The answer to “what benefits does curcumin offer?” depends on the application.
Antioxidant Properties
The compound curcumin improves systemic oxidative stress markers by scavenging free radicals, modulating neutralising enzymes and inhibiting radical-generating enzymes. Being fat-soluble, it effectively scavenges peroxyl radicals, similarly to vitamin E acting on excess radicals.
Anti-Inflammatory Properties
The cells inflammatory cells release reactive species at inflammation sites, causing oxidative stress. Thus, inflammation and oxidative stress reinforce one another. Inhibiting oxidation may also reduce inflammation.
The process inflammation is associated with Alzheimer’s, Parkinson’s, multiple sclerosis, epilepsy, brain injury, cardiovascular disease, metabolic syndrome, cancer, allergies, asthma, bronchitis, colitis, arthritis, renal ischaemia, psoriasis, diabetes, obesity, depression and fatigue.
The compound curcumin blocks NF-κB activation following inflammatory stimuli including microbes, pollution, physical or psychological stress, high glucose, some fatty acids and ultraviolet radiation.
Research reports curcumin benefits in arthritis through systemic anti-inflammatory activity with fewer digestive symptoms than NSAIDs such as ibuprofen or naproxen. In metabolic syndrome, curcumin may improve insulin sensitivity, suppress adipogenesis and lower blood pressure. The compounds curcuminoids also influence gene expression and enzyme activity in lipoprotein metabolism, reducing triglycerides and cholesterol while increasing HDL cholesterol.
Studies also associate curcumin as a longer-term treatment with improved sustained attention, working memory, mood, fatigue, psychological stress, alertness, anxiety and depression.
Who Should Avoid Turmeric Supplements?
Some people experience diarrhoea, bloating, rash and yellow stools, or headaches and nausea. Its pigment can stain nails and hands.
Large quantities of curcumin may cause gallbladder contraction and dysfunction. Increased urinary oxalate may raise kidney-stone risk.
Be cautious with medication interactions, including anticoagulants, antidepressants, antibiotics, antihistamines, heart medicines and chemotherapy.
The compound curcumin may impair iron absorption. The Spanish Agency for Food Safety and Nutrition (AESAN) advises people under 18, pregnant or breastfeeding women and infants not to take curcumin supplements, alongside people with gastrointestinal disorders or kidney stones.
How Is Curcumin Taken?
The acceptable daily intake is 0 to 3 mg/kg body weight. Studies examine curcumin safety and effectiveness. Formats include capsules, tablets, ointments, energy drinks, soaps and cosmetics.
A major limitation is low bioavailability through poor absorption and rapid metabolism and elimination. Combining it with piperine from black pepper has increased bioavailability by 2000%.
Are Curcumin Supplements Necessary?
Studies often report positive supplementation effects with few side effects. However, it is not considered a supplement in category A here. More research is needed to establish safe, effective doses.
Curcumin and Sports Performance
Intense training generates muscle inflammation and oxidation and associated damage. Curcumin’s anti-inflammatory and antioxidant properties may help reduce injury risk or support recovery. Reported effects include lower inflammation and oxidative stress, less pain and muscle damage, better recovery and muscle performance, improved psychological and physiological responses during training and better gastrointestinal function. Authors suggest curcumin supplementation may support recovery and performance.
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