How and when do I use it?
- Curcumin as a supplement will most frequently come in capsule form.
- The scope of research to date covers a 2 day to 12-week supplementation period prior to a test bout of exercise and 24-72 h recovery regimen. The clearest evidence for efficacy is 2-5 day supplementation at a high dose (2 x 500-2500 mg of curcumin per day; or a dose of a hybrid product providing around 200-1000 mg of curcuminoids per dose) prior to exercise that the athlete is interested in recovering from.
- Summary of some protocols of use from various Turmeric extracts summarised in25:
- 180 mg-5 g/day of curcumin.
- 180 mg/day of curcumin Theracurmin® (nano-curcumin).
- 500 mg/day of Meriva® curcumin (with food-grade lecithin).
- 6 g of Turmeric extract + 60 mg of piperine/day.
- 400 mg/day of Longvida® curcumin (offers a 7.5-hour half-life, compared to the 2-3 hour half-life of standard curcumin).
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