HomeAnswersDoes turmeric help muscle recovery?

Does turmeric help muscle recovery?

This question is about Nutrition, Running and Cycling
Sarah Achleithner
Yes, turmeric may improve muscle recovery. The main active compound in turmeric, curcumin, has antioxidant and anti-inflammatory properties and several studies have demonstrated that 400mg - 2000mg curcumin/day can reduce muscle soreness and inflammation after exercise [1].
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However, the research on curcumin for muscle recovery is still in its infancy. If you want to experiment with curcumin, pair it with black pepper to enhance absorption [2].
Turmeric root, powder and pills in wooden bowls on a blue background
[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] 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