Curcumin is an extract from the turmeric plant. Taken as 2.5 grams twice daily at 24 and 48 hours, curcumin caused moderate to large reductions in pain after workouts. With the reduced pain, there was a small increase in performance. Curcumin is a great way to decrease the delayed onset muscle soreness.

Before starting any new exercise program or trying new supplements consult your health care professional.

The Research

Eur J Appl Physiol. 2015 Aug;115(8):1769-77. doi: 10.1007/s00421-015-3152-6. Epub 2015 Mar 21.

Curcumin supplementation likely attenuates delayed onset muscle soreness (DOMS).

Nicol LM1, Rowlands DS, Fazakerly R, Kellett J.

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Abstract

INTRODUCTION:

Oral curcumin decreases inflammatory cytokines and increases muscle regeneration in mice.

PURPOSE:

To determine effects of curcumin on muscle damage, inflammation and delayed onset muscle soreness (DOMS) in humans.

METHOD:

Seventeen men completed a double-blind randomized-controlled crossover trial to estimate the effects of oral curcumin supplementation (2.5 g twice daily) versus placebo on single-leg jump performance and DOMS following unaccustomed heavy eccentric exercise. Curcumin or placebo was taken 2 d before to 3 d after eccentric single-leg press exercise, separated by 14-d washout. Measurements were made at baseline, and 0, 24 and 48-h post-exercise comprising: (a) limb pain (1-10 cm visual analogue scale; VAS), (b) muscle swelling, (c) single-leg jump height, and (d) serum markers of muscle damage and inflammation. Standardized magnitude-based inference was used to define outcomes.

RESULTS:

At 24 and 48-h post-exercise, curcumin caused moderate-large reductions in pain during single-leg squat (VAS scale -1.4 to -1.7; 90 %CL: ±1.0), gluteal stretch (-1.0 to -1.9; ±0.9), squat jump (-1.5 to -1.1; ± 1.2) and small reductions in creatine kinase activity (-22-29 %; ±21-22 %). Associated with the pain reduction was a small increase in single-leg jump performance (15 %; 90 %CL ± 12 %). Curcumin increased interleukin-6 concentrations at 0-h (31 %; ±29 %) and 48-h (32 %; ±29 %) relative to baseline, but decreased IL-6 at 24-h relative to post-exercise (-20 %; ±18 %).

CONCLUSIONS:

Oral curcumin likely reduces pain associated with DOMS with some evidence for enhanced recovery of muscle performance. Further study is required on mechanisms and translational effects on sport or vocational performance.