Turmeric in cycling: How the yellow spice helps cyclists – and how it doesn’t

It shines a golden yellow in curries, as a shot in the fridge and in dietary supplements: turmeric. The spice is said to help reduce inflammation, relieve joint pain and speed up recovery after exercise. That sounds particularly tempting after a long ride. Yet the scientific evidence paints a more sobering picture.

The main active ingredient in turmeric is curcumin. Laboratory studies show that it can block enzymes involved in inflammatory processes. Small studies also suggest that turmeric extracts may provide some relief from pain and joint stiffness in cases of knee osteoarthritis. However, these findings do not provide evidence of a general improvement in performance or recovery. Furthermore, alleged anti-cancer effects have so far been observed mainly in the laboratory.

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Turmeric: There’s a problem

The main problem is that curcumin is poorly absorbed by the body. It is barely soluble in water and is rapidly excreted by the liver. Consequently, it is thought that very little of the curcumin from a turmeric tea actually enters the bloodstream. Supplements with improved bioavailability – for example, through piperine from black pepper – are designed to change this. However, greater absorption does not automatically mean greater benefit – it may also increase the risk of side effects.

The Federal Institute for Risk Assessment has highlighted cases of acute liver damage linked to dietary supplements containing curcumin. Warning signs may include unusual tiredness, abdominal pain or yellowing of the skin and eyes. If this occurs, you should stop taking the supplement and seek medical advice.

How turmeric can help cyclists – and how it can’t

The advice for cooking is therefore: feel free to enjoy turmeric as a spice. However, you should not take high-dose capsules on your own initiative in the hope of a quicker recovery. The BfR states that an acceptable daily intake is 3 milligrams of curcumin per kilogram of body weight. For a person weighing 75 kilograms, that would be around 225 milligrams. Half a teaspoon of turmeric powder contains – depending on the quality – approximately 45 to 100 milligrams of curcumin. This limit is therefore quickly reached with concentrated supplements.

Particular caution is advised in cases of gallstones, known allergies, pregnancy and breastfeeding, as well as in children. Anyone taking medication should also discuss its use with a doctor or at a pharmacy beforehand, as interactions are possible. The bottom line for cyclists: turmeric is not a miracle cure, but as a spice it is a straightforward part of a varied diet. In a curry: by all means. As a capsule: find out more first.