Spice It Up: Turmeric and Managing Inflammation in Athletes


Used for thousands of years in India and Southeast Asia, the turmeric plant has been used as a spice for flavoring dishes such as curry and possesses anti-inflammatory properties. 

The active compound in the turmeric root that exerts antioxidant and anti-inflammatory effects is called curcumin. For athletes, this could mean decreased muscle soreness and improved recovery. 

To enhance the availability and absorption of curcumin, it is recommended to combine turmeric with black pepper and a source of dietary fat. 

In addition to reducing inflammation, which can affect recovery and overall health, turmeric may reduce osteoarthritis pain and symptoms associated with UC and Crohn’s disease. 

Recommended intake turmeric powder (as a spice) is between 1-3 g or (1/2 to 1.5 teaspoons) per day. Add turmeric to smoothies, soups, or season roasted vegetables with it. 

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