Turmeric

Curcumin, turmeric's active compound, is a powerful natural anti-inflammatory through inhibition of NF-kB, COX-2 and lipoxygenase. Clinical evidence for athletes: Drobnic et al. (J Int Soc Sports Nutr, 2014) show a significant reduction in DOMS and muscle inflammation markers after eccentric exercise with 200mg/day of curcumin. For joint pain: Belcaro et al. (Altern Med Rev, 2010) show that a curcumin preparation matches meloxicam in effectiveness for chronic joint pain. Curcumin's bioavailability is low on its own; ALWAYS combine with piperine (20mg), which increases absorption by 2000% (Shoba et al.), or choose liposomal or phospholipid forms (Meriva, BCM-95).

Curcumin can supplement or partially replace NSAIDs for chronic sports-related pain, but not for severe acute pain. Advantage over NSAIDs: no erosion of the gastric lining, no negative effect on tendon and cartilage regeneration (NSAIDs can delay healing). For chronic pain (knee, shoulder, tendinitis), a 3-6 month course of curcumin + piperine is a validated complementary approach. Interactions to watch for: curcumin has mild anticoagulant properties (do not combine with warfarin/heparin without medical advice); it potentiates the effects of drugs metabolized by CYP3A4. For occasional use for acute post-exercise pain, ibuprofen remains faster and more effective.