Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Curcumin, the active compound in turmeric (Curcuma longa), has gained popularity in the bodybuilding community due to its well-documented anti-inflammatory and antioxidant properties. Scientific evidence suggests that curcumin can help reduce exercise-induced muscle damage, inflammation, and oxidative stress, which are common issues during intense training and bodybuilding regimens. Several randomized controlled trials have demonstrated that curcumin supplementation can decrease markers of muscle soreness (DOMS), attenuate increases in inflammatory cytokines (such as IL-6 and TNF-alpha), and improve recovery time after strenuous exercise. For example, a 2015 study in the Journal of the International Society of Sports Nutrition found that participants who took curcumin experienced reduced muscle soreness and faster recovery after eccentric exercise compared to placebo.

While curcumin does not directly enhance muscle growth or strength, its potential to support recovery and reduce inflammation may indirectly benefit bodybuilders by enabling more consistent and intense training sessions. However, it is important to note that bioavailability of curcumin is naturally low, and many supplements include piperine (black pepper extract) to enhance absorption. Overall, the evidence for curcumin’s support in bodybuilding contexts is promising but not conclusive, warranting a moderate evidence rating of 3 out of 5.

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Products containing curcumin

Nature's Sunshine Turmeric Curcumin (Formerly CurcuminBP)