RECOVERYPROMISING
Curcumin (Turmeric extract)
Real anti-inflammatory signal — but only in bioavailable formulations.
EFFECTIVE DOSE
500–1000 mg/day of a bioavailability-enhanced form (piperine, phytosome, nano)
HOW IT WORKS
Inhibits multiple inflammatory pathways (NF-kB, COX-2).
WHAT THE EVIDENCE SUPPORTS
- Reduces DOMS
- Anti-inflammatory in joint conditions
WHAT TO LOOK OUT FOR
- Plain turmeric powder absorbs terribly — <1% bioavailability. Look for Meriva, BCM-95, or piperine.
- May interact with blood thinners.
SIDE EFFECTS
- GI upset
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.