Turmeric and Anti-Inflammatory Supplements for Training

Turmeric supplements for training are mostly taken to ease muscle soreness, and small trials suggest curcumin, the main active compound in turmeric, may modestly reduce soreness after hard exercise. The catch is that curcumin is poorly absorbed, the studies are small and varied, and the TGA has warned about rare cases of liver injury linked to turmeric and curcumin products. This guide covers what the research shows, how to read a label, and who should talk to their GP first.

Turmeric supplements for training at a glance

Prices are in AUD at the time of writing. "Anti-inflammatory" is how these products are grouped in store, not a promise of a health result.

Turmeric vs curcumin, and why absorption matters

Turmeric is the yellow spice. Curcumin is the main group of active compounds in it (labels often say curcuminoids). Most research uses concentrated curcumin extract, not the spice, because you would need to eat a very large amount of turmeric to get trial doses.

The bigger problem is absorption. The Australian Institute of Sport says curcumin is unstable and very poorly absorbed in its plain form. That is why many products add piperine, the active compound in black pepper. In a 1998 study, 2 g of curcumin on its own produced very low blood levels in people, while adding 20 mg of piperine raised absorption about 20-fold (2,000 per cent). Other products use fats, oils or smaller particles to do the same job.

Read the label closely. A big number on the front often counts turmeric root powder, not curcumin. For example, the Evlution Turmeric 1500 label lists 1,350 mg of turmeric root powder and 150 mg of extract (95% curcuminoids) per three-capsule serve, so the curcuminoid content is closer to 140 mg than 1,500 mg.

Does curcumin help with muscle soreness?

A little, possibly. A 2021 meta-analysis of randomised trials found curcumin modestly lowered muscle soreness scores and creatine kinase, a blood marker of muscle damage, after hard exercise. The trials were small and used different products, doses and types of exercise, so the size of the effect is uncertain.

The AIS lists curcumin as a Group B supplement, meaning it may be considered for athletes but only under the supervision of a sports dietitian. It notes that:

• it is not clear which formulations work best, and more research is needed
• the effect on soreness may be smaller in elite or highly trained athletes
• the long-term effect on how your body adapts to training is unknown
• the doses studied are about 200 to 1,000 mg of curcuminoids a day, usually started at least 48 hours before hard exercise and continued for 24 to 72 hours after

That last point matters. Some inflammation after training is a normal part of recovery, so taking an "anti-inflammatory" every day may not suit everyone. The US National Center for Complementary and Integrative Health also says there is not enough evidence to firmly conclude that turmeric or curcumin helps with any health purpose. If you want to try it, a short block around a hard event or a heavy training phase fits the research better than taking it year-round.

For the basics that matter more, see our guide to collagen, glucosamine and omega-3 for joints.

Turmeric and liver injury: what the TGA says

In 2023 the TGA issued a safety alert about medicines containing turmeric or curcumin after 18 reports of liver injury in Australia, including two severe cases and one death. The TGA said the risk is rare, does not relate to the amounts of turmeric normally eaten in food, and may be higher for products with enhanced absorption or higher doses. People with current or past liver problems may be more likely to be affected.

• Stop and see a doctor if you notice yellow skin or eyes, dark urine, nausea, vomiting, unusual tiredness, weakness, stomach pain or loss of appetite.
• Talk to your GP first if you have, or have had, liver problems, or if you take regular medication. Some herbs and medicines interact.
• Pregnancy: turmeric supplements may be unsafe during pregnancy, so skip them unless your doctor advises otherwise.
• Dose: the AIS notes safety concerns with doses over 2 g of curcumin a day. Stick to the label dose and do not stack two turmeric products.
• Tested athletes: advanced formulas can contain extra compounds, so choose batch-tested products if you are drug tested.

What about fish oil?

Fish oil often sits next to turmeric in the anti-inflammatory section. The main reason to take it is to add the omega-3 fats EPA and DHA if you rarely eat oily fish. NOW Omega-3 1000 mg gives 360 mg EPA and 240 mg DHA per two-softgel serve, for about $0.80 a serve, and is one of our best sellers in the last six months. Rule 1 Fish Oil is a one-a-day option with 180 mg EPA and 120 mg DHA per softgel, about $0.30 a day. Compare more in our best fish oil in Australia guide.

Which turmeric supplement to choose

• Primabolics Curcumin ($39.95): 500 mg of Curcuma longa per capsule, standardised to 95% curcuminoids, made in Australia. No black pepper is listed, so it is a plain extract.
• Evlution Nutrition Turmeric Curcumin with BioPerine ($49.95): a mix of turmeric root powder and 95% extract with 10 mg of BioPerine black pepper extract per three-capsule serve. Enhanced absorption, so keep the TGA warning in mind.
• Horbaach Turmeric Curcumin with Black Pepper 2000mg ($59.95): a standardised turmeric complex with black pepper extract added for absorption, 90 capsules. Check the curcuminoid amount per serve on the label.

Whichever you choose, compare the curcuminoid amount per serve, not the big number on the front.

Our verdict

Turmeric supplements for training are a "maybe" for soreness, not a must. The evidence is small, the best dose and form are unclear, and the liver warning means they are not for everyone. If you are healthy, not pregnant and not on regular medication, a short course around hard training fits the research best. Primabolics Curcumin is a simple, Australian-made plain extract, and Evlution Turmeric Curcumin with BioPerine adds black pepper for absorption. Talk to your GP first if you have any liver condition, and stop at once if you notice warning signs. For runners and endurance athletes, our supplements for runners guide covers the options with stronger evidence.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

Primabolics Curcumin$39.95Evlution Turmeric Curcumin with BioPerine$49.95Horbaach Turmeric Curcumin with Black Pepper 90 capsules$59.95NOW Omega-3 1000 mg 100 softgels$39.95

Browse all fish oil.

FAQs

Does turmeric help with muscle soreness after training?

It may help a little. A 2021 review of randomised trials found curcumin, the active compound in turmeric, modestly lowered soreness scores and a blood marker of muscle damage after hard exercise. The trials were small and used different products and doses. The AIS lists curcumin as a Group B supplement to use only with a sports dietitian, and says the effect may be smaller in highly trained athletes.

Is turmeric bad for your liver?

Turmeric in normal food amounts is not linked to liver problems. The TGA has warned about rare cases of liver injury with turmeric and curcumin medicines and supplements, and said the risk may be higher with enhanced-absorption products or higher doses. Avoid them if you have current or past liver problems. Stop and see a doctor if you notice yellow skin or eyes, dark urine, nausea or unusual tiredness.

Why does turmeric have black pepper in it?

Curcumin is poorly absorbed on its own. Black pepper contains piperine, which slows how fast your body clears curcumin. In a small 1998 study, adding 20 mg of piperine to 2 g of curcumin raised absorption about 20-fold. Better absorption may also mean a higher exposure, which is why the TGA flagged enhanced-absorption products in its liver warning. Stick to the label dose.

How much curcumin should I take for training?

The AIS says studies have used about 200 to 1,000 mg of curcuminoids a day, usually starting at least 48 hours before hard exercise and continuing for 24 to 72 hours after. It notes safety concerns above 2 g of curcumin a day. Check the curcuminoid amount on your label, as many front-of-pack numbers count turmeric powder, and talk to your GP or a sports dietitian first.

Is turmeric or fish oil better for recovery?

They do different jobs. Curcumin has small trials on muscle soreness after hard exercise. Fish oil is mainly a way to get the omega-3 fats EPA and DHA if you rarely eat oily fish. Neither replaces sleep, enough protein and sensible training loads, which matter far more for recovery. If you want to try both, check with your GP or pharmacist first if you take regular medication.

Sources: AIS Supplement Framework: curcumin (Group B) fact sheet; TGA safety alert: medicines containing turmeric or curcumin, risk of liver injury; Fang and Nasir 2021, curcumin and muscle soreness meta-analysis, Phytotherapy Research; Shoba et al. 1998, piperine and curcumin absorption, Planta Medica; NCCIH: Turmeric; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.