HomeAnswersCan turmeric boost your performance?

Can turmeric boost your performance?

This question is about Nutrition and Running
Sarah Achleithner, health and wellness writer
Yes, curcumin, the main active ingredient in turmeric, may boost performance by enhancing post-exercise recovery [1]. Research suggests that supplemental curcumin may be helpful for reducing muscle damage, improving muscle pain and tenderness, and diminishing oxidative stress levels after exercise, although more studies are needed to validate its effects [1, 2]. The recommended dosage of curcumin for post-exercise recovery ranges from 150mg to 1500mg/ day [3].
Turmeric in a black dish on a wooden table
[1] Campbell, M. S., Carlini, N. A., & Fleenor, B. S. (2021). Influence of curcumin on performance and post-exercise recovery. Critical reviews in food science and nutrition, 61(7), 1152–1162. https://doi.org/10.1080/10408398.2020.1754754 
[2] Davis, J. M., Murphy, E. A., Carmichael, M. D., et al. (2007, June 1). Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. https://journals.physiology.org/doi/full/10.1152/ajpregu.00858.2006.  
[3] Yoon, W. Y., Lee, K., & Kim, J. (2020). Curcumin supplementation and delayed onset muscle soreness (DOMS): effects, mechanisms, and practical considerations. Physical activity and nutrition, 24(3), 39–43. https://doi.org/10.20463/pan.2020.0020