Turmeric for Inflammation and Muscle Recovery- HealthifyMe

Turmeric or Curcuma longa is a historically essential spice. It has been a staple of Ayurvedic drugs for 1000’s of years. Some research counsel that the medicinal use of turmeric has a really lengthy historical past, courting again almost 4000 years. The turmeric plant grows primarily in Southeast Asia, particularly within the Indian subcontinent. Its lengthy medicinal historical past reveals that turmeric has wide-ranging well being advantages. For instance, turmeric helps cut back power irritation, which is a trigger of assorted main ailments. For athletes, turmeric has specific significance because it enhances muscle restoration and removes muscle soreness.

It’s no secret that turmeric possesses therapeutic properties that may help with a number of well being situations. In latest years, the main focus has been on turmeric’s exact motion mechanism that helps fight irritation, muscle ache, and soreness. At the very least, turmeric is a dependable pure methodology to decrease irritation and pace up post-workout muscle restoration.

Nutritional Profile of Turmeric

As per USDA, 100 grams of floor turmeric has the next vitamins:

  • Calories: 312 kcal
  • Protein: 9.68 g
  • Fat: 3.25 g
  • Carbohydrate: 67.1 g
  • Fibre: 22.7 g
  • Iron: 55 mg
  • Calcium: 168 mg
  • Magnesium: 208 mg
  • Phosphorous: 299 mg
  • Potassium: 2080 mg

Note: The typical dose of turmeric for therapeutic advantages is round 500–2,000 mg every day. Another possibility is to take one contemporary teaspoon of floor turmeric. 

Turmeric for Inflammation

To an extent, irritation is crucial for the physique. Inflammation is the immune system’s response to any exterior risk that the physique faces. Many causes could cause irritation, together with germs, accidents, and broken muscle fibres. Though short-term irritation is useful for the physique, as per a examine, power irritation could cause numerous autoimmune and cardiovascular well being issues. In addition, it additionally causes exhaustion, fever, intense ache, and different degenerative situations. 

As per a examine, the anti-inflammatory properties of turmeric come from a compound generally known as curcumin. There are numerous methods through which curcumin has demonstrated its anti-inflammatory properties. The first one is by inhibiting NF-κB, which prompts inflammatory cytokines. According to analysis on this area, curcumin helps decrease the NF-κB transcription issue, inhibiting irritation. Another method curcumin prevents irritation is by inhibiting what is called the Tumour Necrosis Factor (TNF). TNFs trigger a major quantity of irritation within the physique. Therefore, reducing the TNF is crucial for stopping irritation. A examine has confirmed that curcumin helps block TNFs, inhibiting irritation. The third method curcumin prevents irritation is by decreasing oxidative stress within the physique, which causes irritation. Curcumin has antioxidant properties that assist battle oxidative stress and therefore fight irritation. Sufficient analysis backs the above discovering as effectively. Therefore, as curcumin counters irritation effectively, turmeric has robust anti-inflammatory properties.

The HealthifyMe Note

Turmeric is among the many most potent pure anti-inflammatory brokers on this planet. Curcumin in turmeric seems to be a extremely efficient antioxidant and anti-inflammatory agent for a long time. While turmeric and ginger go hand in hand by way of their anti-inflammatory exercise, turmeric reveals barely higher efficiency. 

How to Use Turmeric for Inflammation

Turmeric dietary supplements are one of the best ways you possibly can take turmeric to scale back irritation. Experts advocate 500 mg to 2000 mg of turmeric every day for good outcomes. But it’s unattainable to take such a excessive amount by means of common meals. Also, curcumin (which is the compound accountable for the anti-inflammatory properties) is simply 3.14% of turmeric. So, taking turmeric by means of meals for irritation is probably not the best choice.

Concentrated turmeric extracts in dietary supplements are 95% curcumin. Therefore, turmeric dietary supplements are probably the most potent sort. But these encapsulated turmeric dietary supplements with a better ratio of curcumin works effectively for bodybuilders and lively people. Nonetheless, analysis and perceive the model you select as a result of dietary supplements haven’t any rules like drugs.

The absorption capability of the physique for curcumin is comparatively low. So, it will assist to look for a turmeric complement containing BioPerine and AstraGin. These collectively enhance the absorption of curcumin by about 20 occasions. You can take these dietary supplements in tablets of 400 mg to 600 mg 3 times a day.    

Turmeric for Muscle Recovery

Muscle ache arises because of irritation. In the long term, the irritation is dangerous because it prevents you from participating in bodily exercise. When irritation happens in a selected physique half, extra immune cells are transferred to that half to restore the injury. As extra fluid concentrates in a restricted space, it results in swelling. Once the irritation will get handled, the swelling will subside. Turmeric may help fasten the muscle restoration course of.

Curcumin may help in higher muscle restoration by tackling irritation. As per a examine, the anti-inflammatory properties of curcumin make turmeric an essential pure muscle restoration agent. A examine on rats confirmed that the curcumin complement improved muscle restoration and efficiency. A couple of extra animal research have proven curcumin’s effectiveness in muscle restoration.

A latest examine confirmed that curcumin reduces muscle injury after intense muscle-damaging train. Another examine on people confirmed that curcumin had decreased the oxidative stress triggered because of vigorous and repetitive exercise. It, in flip, decreased irritation and hastened muscle restoration. 

How to Use Turmeric for Muscle Pain and Swelling

Turmeric milk, generally generally known as ‘Haldi ka Doodh’, is among the greatest treatments for muscle ache. The anti-inflammatory impact of curcumin makes turmeric milk extremely helpful in decreasing muscle ache and swelling. 

Here’s a fast recipe to comply with for those who determine to make this drink your self.


  • Milk: 100 mL
  • Turmeric: 1 teaspoon
  • Fresh ginger: 1 inch

Method of Preparation

  • Add turmeric powder and contemporary ginger to the milk. Boil it.
  • Strain it earlier than consuming.
  • You can add cardamom, clove, or cinnamon to it whereas boiling for further well being advantages.
  • Always add a pinch of black pepper to turmeric milk for higher absorption of curcumin by our physique.

Other Benefits of Turmeric

Heart Healthy

Heart illness is the main reason behind demise worldwide. Curcumin in turmeric advantages the center as it really works on the endothelial membrane. With age, the performance of the endothelial membrane begins diminishing. Therefore, it will increase the chance of hypertension and coronary heart illness. Curcumin works on the endothelial membrane and reduces the chance of coronary heart illness. A examine on postmenopausal ladies discovered that individuals with a curcumin complement noticed as a lot enchancment within the endothelial membrane’s well being as did individuals who frequently did cardio train.

It May Help Prevent Cancer

One of the causes of tumour progress is irritation. Due to its anti-inflammatory properties, turmeric may help forestall sure cancers. A examine instructed that curcumin current in turmeric can cease tumours from rising. It can even decelerate the speed of tumour progress. In addition, it could actually forestall tumour progress by interfering with the signalling pathways of the cell and inflicting them to die. As a outcome, turmeric can play a vital function in stopping colon, pancreas, prostate and breast cancers.

May Delay the Onset of Alzheimer’s Disease

Healthy neurons are important for holding your mind wholesome. As per analysis, a protein generally known as Brain-Derived Neurotrophic Factor (BDNF) is accountable for the well being of the neurons. With age, BDNF ranges might cut back within the mind and the spinal twine. The similar occurs within the case of Alzheimer’s illness. Turmeric might assist deal with Alzheimer’s by growing the degrees of BDNF and taking them to ranges important for wholesome mind perform. 

It Helps People with Depression.

A examine accomplished on rats confirmed that turmeric has antidepressant results. Studies accomplished on people have additionally given comparable outcomes. Results with turmeric had been pretty much as good as these from Prozac, a drug used for treating melancholy. Not solely can turmeric assist enhance BDNF ranges, however it could actually additionally enhance the secretion of neurotransmitters like dopamine and serotonin. 

Good for Skin

Most pores and skin ailments are infectious, which makes these ailments much more prevalent. Because of its antimicrobial properties, turmeric is sweet for the pores and skin. Therefore, it could actually successfully deal with pores and skin situations like psoriasis and eczema. A evaluation of research confirmed that turmeric tackles psoriasis, a pores and skin situation triggered because of power irritation of the pores and skin. Nowadays, turmeric enhances different pores and skin therapies. 

When to Avoid Taking Turmeric

Use warning within the following conditions:

  • While pregnant or breastfeeding, don’t use turmeric dietary supplements containing medicinal quantities of curcumin. 
  • Turmeric is a pure anticoagulant that may skinny the blood an excessive amount of if taken with different blood thinners concurrently.
  • Turmeric causes the gallbladder to contract and make signs worse. Therefore, it’s harmful if in case you have gallbladder illness. 

The HealthifyMe Note

Adverse negative effects of turmeric are delicate and uncommon. However, it’s essential to be cautious with all natural dietary supplements, together with turmeric. For instance, turmeric is excessive in oxalate, making it unsuitable for individuals with kidney stones. Oxalate binds with calcium to type painful kidney stones.


Turmeric is a necessary medicinal spice. Modern science has acknowledged turmeric’s medicinal properties, and many specialists counsel turmeric enhances different remedy procedures. It is helpful in treating irritation and enhancing muscle restoration. A big a part of turmeric’s effectiveness in treating irritation is as a result of presence of a compound generally known as curcumin. There are different advantages of turmeric as effectively. Turmeric is wholesome for the center and the pores and skin. It can enhance psychological well being and forestall situations like melancholy. It can even assist in stopping numerous sorts of cancers. Moreover, it’s straightforward so as to add turmeric to your weight-reduction plan and benefit from the well being advantages that include it.

Frequently Asked Questions (FAQs)

Q. How a lot turmeric ought to I take for irritation?

A. Turmeric may help enhance irritation within the physique. However, you should take roughly 500 to 2000 mg of turmeric every day to see the consequences. It isn’t straightforward to take this amount by means of common meals. So, you possibly can contemplate taking turmeric dietary supplements or tablets. You can begin with a small dose, round 150-250 mg.  

Q. How lengthy does it take for turmeric to cease irritation?

A. A typical remedy with turmeric extract takes eight to 12 weeks to point out outcomes. Taking three tablets of 400 mg to 600 mg per day affords a substantial distinction in your physique’s irritation ranges. Recovery time can fluctuate relying in your physique weight and the severity of irritation. 

Q. How does turmeric assist with irritation?

A. There are numerous methods turmeric helps in irritation. A compound generally known as curcumin is accountable for the anti-inflammatory properties of turmeric. Cumin fights irritation by reducing the NF-κB transcription issue and inhibiting irritation. Curcumin additionally helps in blocking TNFs and therefore inhibiting irritation. In addition, curcumin has antioxidant properties that assist battle oxidative stress and fight irritation.  

Q. What is irritation? What are the signs and indicators of irritation?

A. Inflammation is the immune system’s response to any exterior risk that your physique faces. The physique induces irritation because of assault by germs, accidents and broken muscle fibres. Therefore, short-term irritation is useful for the physique. However, power irritation could cause numerous well being issues. The most typical indicators are ache, warmth, redness and swelling within the infected physique components. 

Q. What are the adversarial results of turmeric?

A. Though turmeric is protected to make use of most often, it has some negative effects. It is a blood anticoagulant. It signifies that it could actually make your blood skinny, which can result in issues in blood clotting. Like something and every little thing you eat, you must eat turmeric sparsely. Too a lot turmeric may give delicate complications and abdomen discomfort.

Q. How can I cut back irritation?

A. Turmeric is a superb choice to deal with irritation. Turmeric-based dietary supplements containing rather more vital quantities of curcumin assist get better sooner from irritation. Supplements with BioPerine and AstraGin are the right mixture to scale back irritation. It would assist for those who additionally modified your weight-reduction plan by eliminating processed and inflammatory meals.  

Q. What is the most effective time of day to take turmeric?

A. You can take turmeric at any time of the day. However, most individuals want taking it simply after dinner. It is as a result of curcumin absorption will increase with a meal. It can even assist ease issues like sleep deprivation and enhance sleep high quality.  

Q. What can I exploit for irritation?

A. You can use turmeric to deal with irritation. Curcumin is accountable for the anti-inflammatory properties of turmeric. You want roughly 500 mg to 2000 mg of turmeric to see your inflammation-reducing. But it’s unattainable to take such a excessive amount by means of common meals. So, taking turmeric consumption by means of dietary supplements is the best choice. 

Q. Is turmeric or ginger higher for irritation?

A. Turmeric and ginger produce good outcomes by way of irritation when used collectively. As per a examine that attempted to find out anti-inflammatory properties in ginger and turmeric, each turmeric and ginger carried out effectively within the checks. However, turmeric yielded barely higher efficiency.

Q. Who mustn’t take turmeric?

A. You ought to seek the advice of your physician about taking turmeric if you’re pregnant. Also, you must keep away from taking turmeric at the very least two weeks earlier than surgical procedure as it could actually trigger blood clotting points because of thinner blood. In addition, turmeric might intervene with the way in which your physique absorbs iron. Therefore, it isn’t supreme for those who undergo from iron deficiency. Moreover, individuals with kidney stones and gallbladder illness should be cautious. 

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