If there’s one supplement fit to rule them all it’s turmeric. Here’s why it’s should be in every exerciser’s nutritional toolbox

Turmeric has often been hailed as the sacred spice, but if you think it’s just one of those supplements that’s having a moment, you’re wrong – it’s having a millennium. It’s the type of spice the strikes fear into the profits of pharmaceutical companies. So great is its prowess that few spices have been analyzed more than it, and this is especially true for its polyphenolic constituent known as curcumin. There are roughly 12,000 references to curcumin on the National Center for Biotechnology Information database, showing how it has the potential to be therapeutic for over 800 diseases. This basically tells you, it’s more than just a little good for you. It’s been used for centuries in Ayurvedic and even Chinese medicine. While once a niche medicinal herb, it’s become one of the most revered sources of health in the world and is something you should aim to enjoy almost every day. You can have it in supplement form, but for the most part it’s a root that has been dried out, ground and ready to take in at your convenience. So what is the best way to take it?


Optimised Results

It is possible to make the best even better because you can easily make it more powerful. By enjoying it with black pepper, curcumin’s bioavailability rose by an enormous 2,000%, found a paper in Cancer Research and Treatment. This means your body gets to use a lot more of it, which is why recipes such as the one below have been a mainstay in Ayurvedic medicine as a virtual cure-all. Here’s a recipe that taps into this spice’s anti-inflammatory, antioxidant and antimicrobial properties and will super charge your health.



1 tsp black peppercorns

250 ml (9 fl oz) pure coconut milk

100 ml (3 fl oz) filtered water

1 tbsp grated fresh turmeric root or 1 tsp ground turmeric

1 tsp grated fresh ginger root

2 tsp coconut blossom nectar

pinch of sea salt


Makes 1 big cup

Ready in 10 minutes



  1. In a frying pan (skillet) over a medium heat, dry-toast the black peppercorns until they become aromatic. Crush them in a black pepper grinder or a pestle and mortar.
  2. In a small saucepan, bring the coconut milk and water to a light simmer, then add the turmeric, ginger, coconut blossom nectar and salt. Continue to simmer, stirring, for about 5 minutes, until well infused.
  3. Filter the tonic through a fine mesh sieve. Add the crushed black pepper to the mixture and it’s ready to serve.



Upgrade Yourself

A daily serve of this supplement could be a life-changing exchange. Here’s why it’s always worth the effort


Brain Power

A daily dose could be one of the most crucial things you do for your mind.

People who took just 90 milligrams of curcumin twice daily for 18 months improved their working memory by an astounding 28%, found a paper at the University of California. Don’t be afraid to get heavy handed with this spice rack item if your thinking skills need uplifting.


Team up for results

Man junk is complicated stuff and you don’t want anything to go wrong with it, but this could be preventative action. Combining curcumin with cruciferous veggies like cauliflower could even halt the progress of prostate cancer, says the State University of New Jersey. Sprinkle it over your cheesy cauliflower bakes for delicious flavour with function.


Skin Deep

It’s not just capable on the inside, but can be effective on the outside of the body if you apply it liberally. Should you scald yourself during cooking this recipe, add the curcumin to a gel then rub into the sore area to get relief, says a paper in BioDiscovery. A true jack of all trades, although the aroma might not quite be acceptable in a gym environment so stick to using it at home.


Heal your hurts

That shoulder niggle refusing to respond to stretching, rehab or costly treatment? Try a new method. Curcumin dulls the biological mechanisms that spark inflammation in your tendons so effectively it can be used to treat tendinitis, explains a paper in Journal of Biological Chemistry.


Cancer Basher

This spice is can be cancer’s nemesis in some forms, proving adept at stomping on the progress of the human papillomavirus that’s linked to cervical and oral cancers, says a paper in ecancermedicalscience.


Powerful thoughts

Adding just 1 gram a day to your diet helps improve the memory of people with early diabetes and the elderly, says Monash University. Use it to smarten up quick smart.



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