{"id":35254,"date":"2023-02-23T18:02:20","date_gmt":"2023-02-23T17:02:20","guid":{"rendered":"https:\/\/getindya.com\/?p=35254"},"modified":"2026-11-03T17:29:51","modified_gmt":"2026-11-03T16:29:51","slug":"curcumin-benefits-for-athletes","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/curcumin-benefits-for-athletes\/","title":{"rendered":"What benefits does curcumin offer athletes?"},"content":{"rendered":"\n

Wondering<\/span> what benefits curcumin offers<\/b> for an <\/span>athlete<\/b>? Can its <\/span>anti-inflammatory action <\/b>help <\/span>prevent injuries<\/b><\/a> and <\/span>relieve pain<\/b>? Should it always feature in <\/span>post-workout nutrition<\/b>? Can it support your <\/span>immune system<\/b>?<\/span><\/p>\n

Read on!<\/span><\/p>\n

\u00a0<\/p>\n

What Is Curcumin and What Does It Do?<\/span><\/h2>\n

The compound <\/span>curcumin<\/b> is the main natural polyphenol in <\/span>turmeric<\/b>, a plant in the <\/span>ginger<\/b> family.<\/span><\/p>\n

It has long been used for <\/span>antioxidant, anti-inflammatory and antimicrobial properties<\/b>.<\/span><\/p>\n

\u00a0<\/p>\n

\"bowl<\/p>\n

\u00a0<\/p>\n

Properties and Contraindications<\/span><\/h2>\n

Used in Ayurveda, <\/span>curcumin<\/b> has gained Western interest for <\/span>anti-inflammatory effects<\/b> potentially relieving illness symptoms. Alongside <\/span>benefits<\/b>, we examine possible <\/span>health risks<\/b>.<\/span><\/p>\n

\u00a0<\/p>\n

Curcumin Benefits<\/strong><\/h3>\n

The answer to \u201c<\/span>what benefits does curcumin offer<\/b>?\u201d depends on the application.<\/span><\/p>\n

Antioxidant Properties<\/span><\/h4>\n

The compound <\/span>curcumin<\/b> improves systemic <\/span>oxidative stress markers<\/b> by scavenging<\/span> free radicals<\/b>, modulating neutralising enzymes and inhibiting radical-generating enzymes. Being <\/span>fat-soluble<\/b>, it effectively scavenges <\/span>peroxyl radicals<\/b>, similarly to <\/span>vitamin E<\/b><\/a> acting on excess radicals<\/b>.<\/span><\/p>\n

Anti-Inflammatory Properties<\/span><\/h4>\n

The cells <\/span>inflammatory cells <\/b>release reactive species at <\/span>inflammation sites<\/b>, causing <\/span>oxidative stress<\/b>. Thus, <\/span>inflammation<\/b> and <\/span>oxidative stress<\/b> reinforce one another. Inhibiting <\/span>oxidation<\/b> may also <\/span>reduce inflammation<\/b>.<\/span><\/p>\n

The process <\/span>inflammation<\/b> 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.<\/span><\/p>\n

The compound <\/span>curcumin<\/b> blocks <\/span>NF-\u03baB<\/b> activation following <\/span>inflammatory stimuli<\/b> including microbes, pollution, physical or psychological stress, high glucose, some fatty acids and ultraviolet radiation.<\/span><\/p>\n

Research reports <\/span>curcumin<\/b> benefits in <\/span>arthritis<\/b> through <\/span>systemic anti-inflammatory activity<\/b> with fewer <\/span>digestive symptoms<\/b> than <\/span>NSAIDs<\/b> such as ibuprofen or naproxen. In <\/span>metabolic syndrome<\/b>, <\/span>curcumin<\/b> may improve <\/span>insulin sensitivity<\/b>, suppress <\/span>adipogenesis<\/b> and lower <\/span>blood pressure<\/b>. The compounds <\/span>curcuminoids <\/b>also influence <\/span>gene expression <\/b>and <\/span>enzyme activity<\/b> in <\/span>lipoprotein metabolism<\/b>, reducing <\/span>triglycerides<\/b> and <\/span>cholesterol<\/b> while increasing <\/span>HDL cholesterol<\/b>.<\/span><\/p>\n

Studies also associate <\/span>curcumin<\/b> as a <\/span>longer-term treatment <\/b>with improved <\/span>sustained attention<\/b>, working memory, mood, fatigue, psychological stress, alertness, anxiety and depression.<\/span><\/p>\n

\u00a0<\/p>\n

\"person<\/p>\n

\u00a0<\/p>\n

Who Should Avoid Turmeric Supplements?<\/strong><\/h3>\n

Some people experience <\/span>diarrhoea, bloating, rash and yellow stools<\/b>, or <\/span>headaches and nausea<\/b>. Its pigment can stain nails and hands.<\/span><\/p>\n

Large quantities of <\/span>curcumin<\/b> may cause <\/span>gallbladder contraction<\/b> and dysfunction. Increased <\/span>urinary oxalate<\/b> may raise <\/span>kidney-stone risk<\/b>.<\/span><\/p>\n

Be cautious with <\/span>medication interactions<\/b>, including anticoagulants, antidepressants, antibiotics, antihistamines, heart medicines and chemotherapy.<\/span><\/p>\n

The compound <\/span>curcumin<\/b> may impair <\/span>iron absorption<\/b><\/a>. The <\/span>Spanish Agency for Food Safety and Nutrition (AESAN<\/b>) <\/span>advises<\/span> people under 18, pregnant or breastfeeding women and infants <\/span>not to take <\/span>curcumin supplement<\/b>s<\/b>, alongside people with gastrointestinal disorders or kidney stones.<\/span><\/p>\n

\u00a0<\/p>\n

\"person<\/p>\n

\u00a0<\/p>\n

How Is Curcumin Taken?<\/span><\/h2>\n

The <\/span>acceptable daily intake<\/b> is <\/span>0 to 3 mg\/kg body weight<\/b>. Studies examine <\/span>curcumin<\/b> safety and effectiveness. Formats include <\/span>capsules, tablets, ointments, energy drinks, soaps and cosmetics<\/b>.<\/span><\/p>\n

A major limitation is<\/span> low bioavailability<\/b> through <\/span>poor absorption and rapid metabolism and elimination<\/b>. Combining it with<\/span> piperine<\/b> from black pepper has increased bioavailability by <\/span>2000%<\/b>.<\/span><\/p>\n

\u00a0<\/p>\n

Are Curcumin Supplements Necessary?<\/strong><\/h3>\n

Studies often report <\/span>positive supplementation effects <\/b>with few <\/span>side effects<\/b>. However, it is not considered a <\/span>supplement<\/b><\/a> in category A here<\/b>. More research is needed to establish <\/span>safe, effective doses<\/b>.<\/span><\/p>\n

\u00a0<\/p>\n

\"curcumin<\/p>\n

\u00a0<\/p>\n

Curcumin and Sports Performance<\/span><\/h2>\n

Intense training generates <\/span>muscle inflammation and oxidation <\/b>and associated <\/span>damage<\/b>. Curcumin’s <\/span>anti-inflammatory and antioxidant properties <\/b>may help r<\/span>educe injury risk<\/b> or support recovery. Reported effects include lower<\/span> inflammation and oxidative stress<\/b>, less<\/span> pain<\/b> and <\/span>muscle damage<\/b>, <\/span>better recovery and muscle performance<\/b>, improved <\/span>psychological and physiological responses<\/b> during <\/span>training<\/b> and better <\/span>gastrointestinal function<\/b>. Authors suggest <\/span>curcumin supplementation<\/b> may support <\/span>recovery and performance<\/b>.<\/span><\/p>\n

\u00a0<\/p>\n

\"athlete<\/p>\n

\u00a0<\/p>\n

If you are an <\/span>athlete<\/b> seeking better <\/span>performance<\/b>, our sports nutritionists<\/a> can design an <\/span>individual nutrition plan<\/b> for your needs and goals. Explore our <\/span>subscription options <\/b>and get started!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

What benefits does curcumin offer athletes? Mariam Monfort explains its anti-inflammatory properties.<\/p>\n","protected":false},"author":18,"featured_media":18624,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35254"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35254\/revisions"}],"predecessor-version":[{"id":35822,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35254\/revisions\/35822"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/18624"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}