Most of us are familiar with the dual effects of pushing ourselves a little harder than usual during exercise. Right after your workout, you feel exhausted but great (maybe even euphoric!!). However, not long after you’re resigned to the couch, muscles aching with soreness, and held captive by bags of frozen peas or ice.

That pain, which sets in after unfamiliar or high-intensity exercise, is referred to as delayed onset muscle soreness, or DOMS.  The good news?  Scientists have found that an ancient spice known as curcumin, may be effective to relieve DOMs.

Curcumin is an extract from the root of the curcuma plant. It’s also known as turmeric root and gives turmeric, a mainstay spice in classic Indian curry dishes, its yellow color. This extract has long been used in Chinese and Indian medicine for its anti-inflammatory, antioxidant and anti-cancer properties

A recent study found that oral curcumin likely reduces pain associated with DOMS with some evidence for enhanced recovery of muscle performance!! Previous studies have found curcumin to be effective in reducing inflammation and easing painful muscles.

Interestingly, curcumin’s benefits are not limited to muscles and pain! It’s benefits are so diverse that they affect virtually every organ system in the body.

The National Institutes of Health has funded numerous studies investigating curcumin, which includes diverse applications such as

  • Treatment of cystic fibrosis
  • Controlling the autoimmune disease
  • Scleroderma
  • Cancer chemoprevention trials

Other studies have shown curcumin to be promising for

  • Prevention of Alzheimer ’s disease
  • Slowing cognitive decline
  • Improving memory
  • Inflammatory Bowel Disease: Chron’s Disease and Colitis

Curcumin has demonstrated antibacterial, antifungal, antiviral, anti-inflammatory and antioxidant capabilities.

It is safe to say that curcumin, truly is an amazing spice!!

There is one well known problem when taking curcumin: it has very low bioavailability when taken alone as a spice, meaning it is difficult for the body to absorb. Curcumin is best absorbed when combined with a fat (like olive oil or coconut oil) and pepperine (pepper).

Some supplements on the market now make HIGHLY bio-available forms of curcumin that are ideal if you are truly wanting to ensure you are getting all the benefits from this spice.

Curcumin can also be incorporated into cooking (make sure you remember to combine it with a healthy fat and some pepper). Try sprinkling it on roasted vegetables, adding a pinch to scrambled eggs, steeping it in tea, and, of course, stirring it into soups, stews, and curries.

It is important to note that curcumin may not be good for everyone. It may thin the blood (and should not be taken by people who are on blood thinners) and it also may increase or decrease the levels of other medications that you may be taking.

Talk to a Naturopatic Doctor if taking curcumin is right for you as this spice has so many amazing benefits… including reducing pain and sore muscles!

Dr. Emily Lipinski, ND

Works Cited

American Journal of Physiology – Regulatory, Integrative and Comparative Physiology Published 1 June 2007 Vol. 292 no. 6
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Franchek DrobnicRiera, Giovanni Appendino, Stefano Togni, et al. Journal of the International Society of Sports Nutrition2014
Funk JL, Oyarzo JN, Frye JB, et al. Turmeric extracts containing curcuminoids prevent experimental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351-5.
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Jiang J, Wang W, Sun YJ, et al. Neuroprotective effect of curcumin on focal cerebral ischemic rats by preventing blood-brain barrier damage. Eur J Pharmacol. 2007 Apr 30;561(1-3):54-62.
Maheshwari RK, Singh AK, Gaddipati J, Srimal RC. Multiple biological activities of curcumin: a short review. Life Sci. 2006 Mar 27;78(18):2081-7.
Ng TP, Chiam PC, Lee T, et al. Curry consumption and cognitive function in the elderly. Am J Epidemiol. 2006 Nov 1;164(9):898-906.
Osawa T. Nephroprotective and hepatoprotective effects of curcuminoids. AdvExp Med Biol. 2007;595:407-23
Scapagnini G, Colombrita C, Amadio M, et al. Curcumin activates defensive genes and protects neurons against oxidative stress. Antioxid Redox Signal. 2006 Mar;8(3-4):395-403.
Yang F, Lim GP, Begum AN, et al. Curcumin inhibits formation of amyloid beta oligomers and fibrils, binds plaques, and reduces amyloid in vivo. J Biol Chem. 2005 Feb 18;280(7):5892-901
Zhang L, Fiala M, Cashman J, et al. Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients. J Alzheimers Dis. 2006 Sep;10(1):1-7.

A Natural Spice that Relieves Muscle Soreness and Pain