I want you to be the healthiest, happiest *you* you can be! If you regularly ramp up your workouts by increasing the amount of weight you lift (10% every week is a good rule of thumb), if you run faster or longer, or even if you just try a new type of exercise, you're probably going to feel pretty sore. The faster the soreness subsides, the better. While rest days are absolutely mandatory for fitness gains, you're going to get better results in the gym if you're able to take fewer rest days.
Studies show that turmeric supplementation likely reduces pain associated with delayed onset muscle soreness, or DOMS. DOMS is caused mostly by inflammation. I reviewed the literature for research on the efficacy of curcumin vs. turmeric for inflammation due to DOMS and other inflammatory disorders, like arthritis and inflammatory bowel disease. It's my opinion that Dr. Weil's 2010 recommendation is still valid. Read on and get un-swole... ;)
Studies show that turmeric supplementation likely reduces pain associated with delayed onset muscle soreness, or DOMS. DOMS is caused mostly by inflammation. I reviewed the literature for research on the efficacy of curcumin vs. turmeric for inflammation due to DOMS and other inflammatory disorders, like arthritis and inflammatory bowel disease. It's my opinion that Dr. Weil's 2010 recommendation is still valid. Read on and get un-swole... ;)
1. Weil
believes whole turmeric is more effective than isolated curcumin for
inflammatory disorders, i.e. arthritis, tendonitis, and autoimmune conditions.
2. Take
400 to 600 milligrams of turmeric extract 3 times per day OR as directed on the
product label.
3. Look
for products standardized for 95% curcuminoids.
4. Ensure
the supplement contains black pepper extract or piperine OR if you're cooking
with turmeric, add black pepper to the food.
5. It’s a
good idea to talk to your doctor before taking any new supplement. Don’t
use turmeric if you have gallstones or bile duct dysfunction. If you're
pregnant, don’t use turmeric without your doctor's approval. High doses of
turmeric can act as a blood thinner so talk to your doctor if you're taking
anticoagulants or if you're having surgery.
Oh, one last thing, and this is important. As with all
supplements, I recommend choosing those with the USP Verified Mark whenever
possible. For more information on USP check out http://www.usp.org/about-usp
References: www.drweil.com
www.ncbi.nlm.nih.gov/pubmed/28178024
www.link.springer.com/article
Amy where can I find products with the USP stamp?
ReplyDeleteHi Tasha, here is a good list of USP verified products:
Deletehttp://www.quality-supplements.org/verified-products/verified-products-listings
When you're shopping for a vitamin or supplement, if it's on the list or not, always check to be sure it has the USP stamp. Hope this helps! Take good care, Amy