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What you can achieve by taking it
  • It reduces inflammation, thus helping muscle recovery and minimizing muscle pain.
  • As a powerful antioxidant, it fights free radicals and supports the immune system.
  • It can help prevent blood clots, boost circulation and reduce cholesterol levels, thus supporting cardiovascular health.

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Turmeric is more than a common spice in the eastern cuisine: it is also a powerful antioxidant which helps reduce inflammation and muscle pain while facilitating recovery.

Other names

Curcuma longa, curcumin

Where you can find turmeric

Turmeric is a spice that is used in itself or as an ingredient of curry or some kinds of mustard.

Boosts performance

Why athletes use turmeric

Since turmeric is a powerful aid in the fight against free radicals and inflammation, athletes have found it effective at treating injuries or diminishing pain resulting from overtraining.

How it can boost muscle growth and recovery:

  • It reduces inflammation, thus helping muscle recovery and minimizing muscle pain.

How it can prolong your life:

  • As a powerful antioxidant, it fights free radicals and supports the immune system.
  • It can help prevent blood clots, boost circulation and reduce cholesterol levels, thus supporting cardiovascular health.

Health benefits


No potential harmful effects known.

Possible uses

Research has shown that turmeric can be useful at the treatment of the following diseases:

  • Herpes
  • Cardiovascular diseases
  • Arthritis
  • Digestive problems
  • Breast cancer
  • Inflammation
  • ALS
  • Liver aid
  • Obesity


Further information

As a key ingredient of many curry spices, it’s turmeric that makes the typical flavor and yellow color of many eastern dishes. At times long before the fridge was invented, curry powder and other spices like turmeric were used to preserve food, most probably because of their antioxidant effects. Turmeric has been used for centuries, often in Ayurvedic medicine, to treat many diseases including jaundice, bruises, chest pain, poor eyesight, gout, coughs etc.

Ho it works

The active ingredient of turmeric is called “curcumin”, and it is proven to be a powerful antioxidant (compared to vitamin C and E). Some researchers have found that curcumin proved to be especially useful at fighting free radicals resulting from smoking.

It was also shown that it can reduce histamine levels, too. And this is important for active people, because it also means that curcumin can help reduce inflammation and rev up recovery, while reducing muscle pain as well. However, it was also shown that curcumin enhances natural cortisol production, which may be useful at treating injuries, but may also lead to catabolism (loss of muscle) in the long run.

Therapeutic use

It was also shown that curcumin thins the blood, boosts circulation and reduces cholesterol levels, which make it potentially useful for preserving cardiovascular health. And its antioxidant effects have been revealed in the phase of preliminary research already: it inhibits the functioning of certain proteins that play a role in the development of breast cancer.

A double blind experiment has ended with a spectacular result: for sufferers of rheumatoid arthritis, curcumin (1200 mg a day) can be just as effective as the prescription anti-inflammatory drug Phenylbutazone (300 mg a day). The results were similar when factors like morning stiffness, the length of walk one could take or the stiffness of joints were examined. Furthermore, curcumin had no unfavorable side effects, unlike Phenylbutazone.

Plus, turmeric also has a detox effect, which means, it supports the liver, and it also reduces the risk of gastrointestinal infections, mostly because of its antibacterial and antifungal properties. It is also well known for its carminative properties (it facilitates the expulsion of gas from the bowels). And, for animals that feed on feedstuff that develops gas, it also prevents the formation of gas.


For active athletes, it is better to limit the long-term use of turmeric. Still, this spice seems to have numberless potential benefits for health and recovery.



Based on research, the ideal amount is between 400 and 600 mg from standardized curcumin (the active ingredient of turmeric), taken 3 times a day.

It may be ingested as a solution, too — between 0.5 and 1.5 ml a day.

Or, if you opt for natural turmeric, you will need a daily amount between 8 and 60 grams to achieve the above-mentioned benefits.


It is usually split up into 3 parts and taken with meals.

Turmeric synergy

Bromelain is another herbal anti-inflammatory substance, which can facilitate the absorption of curcumin.

Essential fatty acids like lecithin or fish oils may also facilitate absorption.

Toxic effects of turmeric

Turmeric is considered safe even in high amounts. However, it was shown that in an amount above 100 mg/kilogram of bodyweight, curcumin (the active ingredient) led to ulcers in rats. (For an 80-kg male, this means more than 8 grams of pure curcumin to reach this amount).

Contra-indication and restrictions

Not documented.


Ammon, H.P., and Wahl, M.A., "Pharmacology of Curcuma Longa," Planta Med 57.1 (1991) : 1-7.

Deodhar, S.D., et al., "Preliminary Study on Antirheumatic Activity of Curcumin (Diferuloyl Methane)," Indian J Med Res 71 (1980) : 632-4.

Murray, M., The Healing Power of Herbs (Rocklin, CA: Prima Publishing, 1992, 1995) : 327-335.

Polaska, K., et al., "Effect of turmeric on Urinary Mutagens in Smokers," Mutagenesis 7 (1992) : 107-9.

Satoskar, R.R., et al., "Evaluation of Anti-Inflammatory Property of Curcumin (Diferuloyl Methane) in Patients with Postoperative Inflammation," Int J Clin Pharmacol Ther Toxicol 24.12 (1986) : 651-4.

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