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Accelerate muscle recovery with curcumin? This is how you do it
Supplementation with curcumin accelerates recovery from exercise-induced muscle damage, this web magazine has reported several times. A Chinese meta-study, published in PLoS One, tells athletes how to best use curcumin.
Study
Researchers from Huaqiao University traced 14 previously published trials in the scientific literature, in which researchers had subjects exercise intensively - in most cases this involved strength training - and determined the effect of curcumin supplementation on muscle recovery.
Most trials involved preparations with increased bioavailability. The quality of the trials was mainly fair.
The researchers aggregated the results of the trials and reanalyzed them.
Results
The researchers looked at, among other things, the effect on muscle soreness. The figure below shows that supplementation with curcumin significantly reduced muscle pain.
Click on the figure for a larger version.
The researchers also found an effect when they looked at the range of motion.
The table below shows which approach has the most effect. In terms of reducing muscle pain, relatively low doses of less than 500 milligrams of curcumin per day, taken over a longer period of at least a week, seem to have the most benefits.
That approach also seems to be the most effective for maintaining the range of motion.
Source:
PLoS One. 2024 Jul 15;19(7):e0299135.
More:
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Curcumin supplement increases muscle strength and fitness in people over 65 - again... 24.12.2020
Curcumin increases the muscle strength of people over 65 20.12.2020
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More muscles in old age thanks to curcumin supplementation 12.03.2019
Curcumin enhances the effect of running on muscle cells 09.01.2018
Hefty dose of curcumin boosts effect of training on muscles 14.01.2016
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