Curcumin Prevents Post-Exercise Muscle Soreness

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Supplementing with curcumin could help reduce the pain of post exercise muscle soreness.

Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. It can be debilitating and demotivating as is also a sign of exercise-induced muscle damage.  DOMS is thought to be the result of inflammation as well as the generation of free radicals during very vigorous exercise.

Curcumin is a naturally occurring compound found in the spice turmeric. It has been used for centuries as an Ayurvedic medicine treatment for such ailments as allergies, diabetes and ulcers and to help ease joint pain. It is a powerful antioxidant that can help fight inflammation and neutralise free radicals.

In this small study  conducted by the Australian Institute of Sport and the European Journal of Applied Physiology,  supplementation with curcumin helped reduce delayed onset muscle soreness (DOMS) in otherwise healthy individuals.

Reducing pain and inflammation

The study involved 17 healthy and active men who were asked to perform a series of single-leg presses on a leg-press machine – an exercise they would not usually perform.

The men were also given either placebo or 5g per day of curcumin supplements 2.5 days prior to as well as following the test exercise. The men took the supplements in two divided doses and each 2.5g dose of curcumin standardised to contain  bisdemethoxycurcumin 29mg, demethoxycurcumin 62.7mg, and 964mg curcumin (totalling 1060mg active curcuminoids).

To determine whether supplement had any significant effect on reducing DOMS, participants were assessed on measures of muscle pain, muscle tenderness, muscle swelling, jump performance. The scientists also tested the participants’ blood before and after exercise for markers of inflammation.

These test showed that pain was greatly reduced during and post exercise in the curcumin groups. Curcumin was also shown to somewhat reduce the biological markers of inflammation and muscle damage.

Aiding absorption

The dose in this study was high. Other studies have used a smaller dose with similar good response, Last year an Italian study of 20 men comparing 2 g daily of curcumin with placebo found evidence of less pain and less muscle damage in the curcumin group. Animal studies have also shown similar results.

The difference may be in the formulation. Curcumin is generally poorly absorbed by the body. Most of the curcumin in food or supplements stays in the gastrointestinal tract, and any portion that’s absorbed is metabolised quickly.

Commercial curcumin supplements typically contains three major curcuminoids: curcumin (curcumin I), demethoxycurcumin (curcumin II) and bis-demethoxycurcumin (curcumin III). For many years supplements have been standardised to include more of these to improve effectiveness. But there is also evidence to show that turmeric contains many co-factors which can actually aid curcumin absorption, that are often removed in the processing. Some supplement manufacturers get around this by adding turmeric essential oil compounds back into the mix to help improve absorption.

Nutraceutical research has focused on producing micro or even nano-emulsions (mixtures with oil) that make curcumin more available to the bloodstream. You may have to become a label readers to find the supplement that works best for you!

From a natural health perspective several things can help aid the absorption of curcumin if you are adding it to you diet by using more turmeric. Taking it with fat (for instance mixing turmeric into a salad dressing) is one. Black pepper, or specifically one of its active substances, piperine, can aid the absorption of curcumin as well. Heat is another – in fact heat (hot but not boiling) has been shown to increase the water solubility of curcumin 12-fold – so don’t be afraid to cook with turmeric either!

Source: www.nyrnaturalnews.com

2016-01-26T11:52:31+00:00

Related Questions

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    For muscle pain, we recommend Joint Aid, and MSM Sulfur to help nourish and maintain muscles and nerves.

    Coldness in your extremities may be due to poor circulation for which we recommend Circulation Aid.

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    Q: I am not sure if I pulled a muscle cause I work with baggage at the airlines. And back pain and abdominal pain has been prevalent. and I hate my job have not been able to get the job I wanted and my mom keeps telling go back to college, but I want to get my degree in poetry. I probably need a new plan, I want to get married but the girl I love she is not that consciousness about her diet and I am a vegetarian. What does back pain denotes Mr. Djuethy. Thank you brother. and thank you very much cause I thank you from the bottom of my heart for being able low the prices on the herbs cause I purchase avidly. Thank you and god bless you from the universe.

    A:

    Beloved, it sounds like your back is against the wall with pressure from other people directing your life. Are you bending over backwards to try and please everybody? Pain is the absent of pleasure. Sounds like you are missing pleasure in your life.

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    Q: I just found out that my CPT level was high, the doctor says my muscle blood enzyme is too high I am feeling weakness and slight headache, I need an advice and suggestion on which of your supplement can help me. Thanks

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    Q: I see also that you recommend a complete diet with these programs. I am guessing its a vegan diet right? I wanted to ask something on that is coconut milk and coconut oils ok for that? I personally had a very hard time trying to eat that many vegetables and many ph balance vegans seem to think fruits aren?t good either. I eat that many vegetables one it tears me up the next day and two I just cant consume enough calories that way. I can try and make up for it by eating things like almonds but I eat to many almonds I get the same problem the next day. Now coconut milk (unsweetened) and a digestive enzyme works for me for picking up extra calories.... but I hear very conflicting information about coconut and its saturated fat content. Is it ok to use daily as a part of the diet for cleansing? And your oxy-drops are those the same as the drop for ph balancing water?? Or is it something different? I am wanting to start lifting weights as I need to put on some muscle and I?m wondering if its something that would be beneficial in combating muscle soreness by increased oxygen in the body.

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    Q: Greetings! I have listened and been blessed with your wisdom many times while you've been on L.I.B. Radio. Thank you for all you do for so many! I am writing on behalf of my father. He is 80 years old and before now, he was EXTREMELY active (bowling, golfing, exercising, etc.). In early December he started suffering with severe leg pains. During his stay in the hospital, they finally found he had three bulging disks in his back that were referring this relentless pain to his leg. They gave him so many painkillers that the meds burned his esophagus and he was throwing up that dried blood. He stopped taking those meds and is in constant pain. He has been home from the hospital for about 6 weeks now. The steroids they have him on are supposed to bring down the inflammation, but they haven't. He saw an acupuncturist, but those treatments haven't helped. He has not slept more than two or so hours at night in all these weeks, as the pain is that unbearable. I am not sure what other info you might need, but any guidance you could offer would be so very appreciated. I thank you for your time and your help. I wish such blessings and peace to you and yours! Thank you for your kind words.

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    In re your father, painkillers are not the way because they only mask the symptom (pain).

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    If he can bathe still, put him in hot water with 2-3 boxes of sea salt each bath and let him soak for about 30-45 minutes.

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    Breast Problems

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    Q: I am very excited about your product and I wonder if there is help for me? and if so where should I start? I am 46 years old with a desire to be active but I am overweight by 70-80 pounds. I have been told I have a lumbar sprain and should exercise to ease the pain. I have been told that I have fibro arthritis, my joints in fingers elbows hurt all the time. My feet hurt, my legs hurt with touch. I have a weak pelvic bottom and feel that I have the body of an older woman. Can you please help me to be the woman I deserve to be and live healthier for my children?

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    BEGIN WITH THE FULL BODY DETOX AND FOLLOW IT UP WITH THE DHERBS 10-DAY SUPREME COLON CLEANSE. DO THIS FOR STARTERS!

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    Q: Hello. This is my first time emailing you. I am a 24 year old African American female. I have a younger sister who is 17. She has had health issues every since I can remember. As a baby she had asthma but grew out of it. She has also suffered from allergies to things such as pollen and ragweed as well. But at the age of 9 she woke up one morning totally unable to move and her joints appeared swollen and red. She has never been diagnosed with anything but the symptoms have been treated with an array of different drugs. As time progressed she would randomly continue to get joint swelling and stiffness in her arms legs and hips. Doctors have tested her for lupus and arthritis and test results still say she has none of the above. She suffers also from periodic urinary tract infections, ulcerations of the mouth and fatigue. She recently was told that she was suffering also from a stomach emptying disorder and her body was having a difficult time absorbing nutrients. Just this week she had extreme pain in her upper abdomen and the doctor said it was an enlarged spleen. They did blood work and it turns out that her pancreas levels are off the charts. I kind of hopped all over the place and I left a lot of things out. But do you have any clue what may be going on or what she could do to help her improve her overall quality of life and finally be pain free? I also left out that recently she has started losing hearing in her left ear. What does this all mean?

    A:

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