Evidence supporting the use of: Turmeric
For the body system: Muscles

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Synopsis

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

Turmeric (Curcuma longa) is widely used for its potential benefits in supporting muscle health, primarily due to its active compound curcumin. Scientific studies have investigated turmeric’s anti-inflammatory and antioxidant properties, which are relevant to muscle recovery and soreness. Several clinical trials have shown that curcumin supplementation can reduce markers of muscle damage and inflammation after intense exercise, and may alleviate delayed onset muscle soreness (DOMS). For example, a randomized controlled trial published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology (2017) found that curcumin intake reduced muscle soreness and inflammation post-exercise. Another systematic review in Phytotherapy Research (2021) concluded that curcumin supplementation could benefit muscle performance and recovery, though the magnitude of effect was modest and study quality varied.

Despite these promising findings, limitations exist. Many studies use small sample sizes, short durations, and varying doses/forms of curcumin, which affects generalizability. Bioavailability of curcumin is also a concern, as it is poorly absorbed unless taken with enhancers like piperine (from black pepper). While traditional medicine systems such as Ayurveda have used turmeric for centuries to address pain and inflammation, modern scientific validation specifically for muscle support is moderate. Thus, the use of turmeric for muscle system support is supported by a growing but not yet robust body of scientific evidence.

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