There are 206 bones in the human body coming together to form 360 joints. In addition, there are more than 600 muscles. Keeping those joints and muscles in good working order is key to maintaining an active lifestyle for all adults. For most integrative practitioners, is a foundational product in musculoskeletal health protocols.
The phenolic compounds in turmeric root (Curcuma longa), known as curcuminoids, give turmeric many of its health-supporting benefits. When turmeric root extract is standardized to contain a high percentage of curcuminoids, it is usually combined with other ingredients to enhance absorption and efficacy. For example, when black pepper extract is added to turmeric root extract, there is better absorption and bioavailability.
Research shows that curcuminoids help support a healthy inflammatory response – which is good news for supporting joint and muscular health. Occasional overexertion may cause inflammation and sometimes pain in anyone who participates in sports or other activities – this includes anyone from seasoned athletes to active seniors. Supporting a healthy inflammatory response on a daily basis may mean the difference between running that 10K and watching from the sidelines.
Even though we know that exercise and physical activity is good for the body, it also creates free radicals, and turmeric is one of the most potent antioxidants available. It’s one of the reasons turmeric extract and curcumin support overall health and wellness. The authors of a 2017 review published in the journal Foods stated, “Curcumin, a polyphenol, has been shown to target multiple signaling molecules while also demonstrating activity at the cellular level, which helped to support its multiple health benefits.”
Research validation
A 2017 randomized controlled trial published in the Journal of Sports Science & Medicine featured 10 elite rugby athletes who took 2 grams of curcumin and 20 mg of piperine three times a day starting 48 hours before they were asked to do intense exercise and then the same amount 48 hours post-exercise. The results showed that curcumin and piperine (black pepper extract) effectively supported muscle recovery following exercise.
In 2016, the Journal of Medicinal Food published a systematic review and meta-analysis of eight randomized clinical trials involving turmeric extracts and/or curcumin. This study demonstrated scientific evidence showing that turmeric extract at a dose of about 1,000 mg/day is effective at supporting joint health.
In another randomized double-blind, placebo-controlled study published in 2019 in the Journal of Dietary Supplements, 19 men were asked to exercise intensely. The curcumin group took 1.5 grams daily following the exercise. The researchers found that the men taking the curcumin had better muscle recovery compared to the men taking the placebo.
Magnesium and Musculoskeletal Health
plays an important physiological role in many critical functions that occur in the human body. It is a cofactor to more than 300 enzyme systems that regulate a wide range of biochemical reactions including those associated with musculoskeletal health. It contributes to bone development, as well as the transport of calcium and potassium ions across cell membranes to influence muscle contraction and nerve function. In fact, it is estimated that 67 percent of the total magnesium found in the body is in bone tissue.
As a result, magnesium deficiency is linked to a variety of musculoskeletal issues specifically related to bone health. A 2017 study published in the European Journal of Epidemiology concluded that magnesium could help support bone structure, which is considered extremely important especially among the elderly.
For this study, researchers from the Universities of Bristol and Eastern Finland followed 2,245 middle-aged men for more than 20 years. They found that the men who had low levels of magnesium also had poorer bone health compared to men with higher blood levels of magnesium. None of the men who had the highest magnesium levels (>2.3 mg/dl) experienced a fracture during the study period.
One way that magnesium helps support bone health is by influencing the metabolism and utilization of vitamin D, which is also instrumental to proper bone formation. The opposite is also true as magnesium deficiency is correlated with a vitamin D deficiency.
Many studies over the years have demonstrated that magnesium deficiency is common. “Yet chronic magnesium deficiency is not widely recognized and a major reason for this failure is that serum magnesium levels do not accurately reflect body magnesium stores,” according to a 2017 published report in the journal QJM: An International Journal of Medicine. For this reason, it can be difficult to detect and monitor magnesium deficiency.
While magnesium is found in healthy foods such as green leafy vegetables, legumes, nuts, seeds, and whole grains, many patients may not be getting enough through diet alone. In these circumstances, and when magnesium deficiency is clearly suspected, magnesium supplementation is highly recommended.
Recommended Dietary Allowance of Magnesium
FEMALES
14-18 years
360 mg/day
19-30 years
310 mg/day
31 years and over
320 mg/day
Pregnant
Under 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
Breastfeeding
Under 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
MALES
14-18 years
410 mg/day
19-30 years
400 mg/day
31 years and up
420 mg/day
Lifestyle Affects Musculoskeletal Health
Turmeric extracts and curcumin products help support healthy inflammatory response in muscles and joints. But that’s just one piece of the puzzle.
For optimal musculoskeletal health, lifestyle influences include the following:
- Maintaining normal body weight.
- Avoiding overexertion
- Paying attention to pain signals and responding to prevent injury.
- Using proper body mechanics.
- Choosing low-impact activity like swimming when muscles or joints are sore or healing.
- Enhancing flexibility by stretching on a consistent basis.
- Adhering to an anti-inflammatory Mediterranean-style whole foods diet.
The American Association of Orthopedic Society reports that most people don’t realize that smoking has serious negative effects on bones and joints. Smoking causes systemic inflammation, and increases the risk of many inflammatory conditions such as bursitis and tendonitis, along with joint and muscular pain. Smoking impedes the healing process, muscle repair and ability for muscle gain from exercise.
Better musculoskeletal health can be achieved through a comprehensive program that includes attention to diet and lifestyle in addition to supplement protocols which target healthy inflammatory response. Patients may benefit from greater strength and flexibility which allows them to continue the athletics and activities they enjoy throughout their lifespan.