Fair evidence · Recovery & joints
Curcumin
also: Turmeric extract
Muscle soreness after training
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
Meta-analyses of human trials found less soreness and lower levels of muscle damage markers (CK) and inflammation markers (TNF-α) after training. The studies are small and differ strongly in dose, timing and design (in one meta-analysis heterogeneity was 94.5%), so the evidence is cautiously positive. Absorption depends strongly on the form.
- Dosage
- Low dose (under 0.5 g per day); studies vary widely, choose a form with improved absorption
- Timing
- For soreness: starting at least a week before the effort; for muscle damage markers: right after training
- Approx. price
- €10–25 per month
Watch out
Results differ per study; expect a small effect on soreness.
Frequently asked questions about supplements
How much Curcumin per day?
Low dose (under 0.5 g per day); studies vary widely, choose a form with improved absorption
When should you take Curcumin?
For soreness: starting at least a week before the effort; for muscle damage markers: right after training
Does Curcumin really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Curcumin cost?
€10–25 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: a systematic review and dose-response meta-analysis of randomized controlled trials (2022). Phytother Res 36(7):2767-2778. (meta-analysis, 10 trials)
- Liu X, Lin L, Hu G (2024). Meta-analysis of the effect of curcumin supplementation on skeletal muscle damage status. PLoS ONE 19(7):e0299135. (meta-analysis, 14 studies)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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