Turmeric has emerged as a potent natural supplement with uses ranging from fighting muscle soreness to keeping your skin in good shape.
Takeaway message: For bodybuilders looking develop the best physique possible, adding turmeric can improve joint function, mitigate inflammation, reduce muscle damage and soreness, reduce circulating estrogen levels, and prevent fatigue.
Did you know that turmeric helps increase muscle mass? In addition to reducing inflammation in the body, an ingredient in turmeric called curcumin has shown a multitude of healing effects that are only recently coming to light. Some studies have even shown that curcumin can increase muscle mass.
Turmeric has more than a dozen major benefits deriving from its anti-inflammatory and antioxidant properties. Turmeric supports testosterone production albeit indirectly.
Replace your pre-workout with turmeric for optimal energy and soreness prevention.
According to a study conducted at the Tufts University, curcumin can actually suppress fat tissue growth. Another way in which turmeric helps in losing weight by regulating sugar levels and further preventing insulin resistance. This results in excess fat that is not retained in the body.
Yes, turmeric may improve muscle recovery. The main active compound in turmeric, curcumin, has antioxidant and anti-inflammatory properties and several studies have demonstrated that 400mg - 2000mg curcumin/day can reduce muscle soreness and inflammation after exercise [1].
“Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.” Diets rich in plant-based foods are associated with prevention of medical conditions such as cancer and heart disease.
Unfortunately, turmeric doesn't offer a quick fix, so you'll need to take it daily to notice results. If you were wondering how long it takes turmeric to work, this can vary from person to person. However, you should usually expect to start noticing improvements in around 4-8 weeks when taken daily.
Overall, combining creatine and turmeric together increased initial adhesion and decreases cell proliferation rate of HFF-1 cells when compared to individual treatment of creatine or turmeric. Creatine treatment by itself is more effective than turmeric alone in increasing the proliferation of HFF-1 cells (Figure 4B).
If you're looking for a potent anti-inflammatory, antioxidant, and/or weight loss tool that comes from the Earth, then yes, turmeric is worth the hype.
Large amounts of turmeric might interfere with the effects of estrogen. Taking turmeric along with estrogen might decrease the effects of estrogens. Some estrogen pills include conjugated equine estrogens (Premarin), ethinyl estradiol, estradiol, and others.
Estradiol, a strong form of estrogen plays a vital role in sperm development and the joint health of men. However, too much estradiol can lower testosterone levels. Turmeric blocks this estrogen at the cellular level and helps retain the testosterone level naturally .
High doses of turmeric could have a blood-thinning effect; if taken on top of prescribed anticoagulants, this could increase the risk of dangerous bleeding. People with liver or bile duct problems should not take turmeric supplements, as they can increase bile production.
Generally speaking, a dose of 500 mg to 2,000 mg of turmeric is usually recommended. This is based on the dosages used in studies. Look for products that list the actual amount of curcumin in the supplement for best results. Doses of over 8 grams of curcumin per day are not recommended due to the risk of side effects.
Turmeric in food is considered safe. However, taking large amounts of turmeric and curcumin in supplement form for long periods of time may cause stomach upset and, in extreme cases, ulcers. People who have gallstones or obstruction of the bile passages should talk to their doctor before taking turmeric.
Taking turmeric supplements may put you at a higher risk of getting kidney stones. Don't take turmeric supplements if: You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.
Turmeric usually does not cause significant side effects; however, some people can experience stomach upset, nausea, dizziness, or diarrhea. In one report, a person who took very high amounts of turmeric, over 1500 mg twice daily, experienced a dangerous abnormal heart rhythm.
After a heavy workout, sometimes your muscles can be damaged, becoming sore and inflamed. Turmeric has been found to reduce muscle damage, thus decreasing the chance of inflammation occurring in your muscles.
Turmeric is a remarkable supplement for athletes, as it can help reduce post-workout aches and pains, as well as improve joint mobility through its anti-inflammatory effects.
There are some side effects of taking too much turmeric, such as stomach irritation and digestive issues, potentially making you bleed more easily, skin reactions and more. So to be on the safe side, always speak to your GP first before taking turmeric supplements.