Inflammation is a normal short-term immune response to trauma, illness, and stress.
However, long-term inflammation can be caused by poor dietary choices and lifestyle habits such as lack of sleep, smoking, and lack of physical activity. This chronic inflammation may increase your risk of health problems such as type 2 diabetes and heart disease.
Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. In some cases, getting extra support from supplements may also be useful.
Research shows that the following 10 supplements may help reduce inflammation.
curcumin
Curcumin is a compound in the spice turmeric, which is commonly used in Indian cuisine and is known for its bright yellow color. It offers a variety of impressive health benefits.
Curcumin may help reduce inflammation in conditions such as diabetes, heart disease, inflammatory bowel disease, and cancer.
It also appears to be beneficial in reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.
A randomized controlled trial found that people with metabolic syndrome who took curcumin had significantly lower levels of the inflammation markers C-reactive protein (CRP) and malondialdehyde than those who took a placebo .
In another study, when 80 patients with solid cancers took 150 mg of curcumin daily for 8 weeks, most markers of inflammation fell more than those in a control group. Their quality of life scores also improved significantly.
While these benefits are possible, curcumin is difficult to absorb into the bloodstream because its bioavailability (the rate at which your body absorbs the substance) is limited.
Black pepper—and an ingredient in black pepper called piperine—can significantly increase the absorption of curcumin. For this reason, many curcumin supplements also contain piperine.
When cooking, you can use both turmeric and black pepper to ensure optimal absorption of the curcumin.
Curcumin is safe up to 500 mg per day, but people in studies taking higher doses reported symptoms including nausea, diarrhea, and headaches.
fish oil
Fish oil supplements contain Omega-3 fatty acids, which are essential for health. They may help reduce inflammation associated with diabetes, heart disease, and other conditions.
The two main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body converts them into ALA, an essential fatty acid.
DHA, in particular, has been shown to have anti-inflammatory effects, reduce cytokine levels and promote gut health. It may also reduce inflammation and muscle damage that occurs after exercise, but more research is needed.
Some studies have shown that DHA supplementation can significantly reduce levels of inflammatory markers compared with placebo.
Fish oil is safe in doses containing less than 2 grams of EPA and DHA, but fish oil may cause fishy burps, bad breath, heartburn, or gastrointestinal upset.
If you have a compromised immune system or are taking blood thinners, consult a health care professional before taking fish oil.
ginger
Ginger root is commonly used in cooking and also has a history of use in herbal medicine. It is also used as a home remedy for indigestion and nausea, including morning sickness during pregnancy.
Two components of ginger, gingerol and zingerone, may help reduce inflammation associated with a variety of health conditions. Over time, consuming ginger may also have a positive impact on HbA1c (blood sugar control over 3 months).
One study noted that when diabetic patients took 1,600 mg of ginger daily for 12 weeks, their blood sugar control improved and inflammation was significantly reduced compared to a control group.
Another study found that women with breast cancer who took ginger supplements had lower levels of the inflammation markers CRP and interleukin-6 (IL-6) compared with the placebo group, especially when ginger supplements were combined with exercise.
Up to 2 grams of ginger per day is safe, but higher doses may have a blood-thinning effect. If you are taking blood-thinning medications, consult a health care professional before supplementing with more ginger than you typically use in cooking.
Resveratrol
Resveratrol is an antioxidant found in grapes, blueberries, and other purple-skinned fruits. It's also found in red wine, dark chocolate and peanuts.
It has been widely studied for its anti-inflammatory potential in people with chronic conditions such as liver disease, obesity, and ulcerative colitis (UC), as well as in people without chronic conditions.
In one study, researchers had UC patients take 500 mg of resveratrol or a placebo daily for 6 weeks. Quality of life, UC symptoms, and inflammation improved in the resveratrol group.
In another study, resveratrol supplementation reduced inflammatory markers, triglycerides, and blood sugar in obese people.
Additionally, one review examining the effects of resveratrol linked it to its potential to increase calorie burning and help reduce body fat.
Most resveratrol supplements contain 150-500 mg per serving and have no significant side effects. However, if you are taking blood thinners, you should consult a healthcare professional before using resveratrol.
Spirulina
Spirulina is a blue-green algae with strong antioxidant effects. Studies show it reduces inflammation, promotes healthy aging, and can strengthen the immune system.
Although most studies have investigated the effects of spirulina in animals, studies in older adults have shown that it can improve inflammatory markers, anemia, and immune function.
Up to 8 grams of spirulina per day is safe, and many people add it to shakes or smoothies since it comes in powder form.
There are no known significant side effects, but people with autoimmune diseases may want to avoid using it as it may worsen the condition due to its potential immune-boosting properties.
Vitamin D
Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have some powerful anti-inflammatory properties.
In several studies, researchers have noted an association between low vitamin D levels and the presence of inflammation.
In a small, high-quality study of 44 women with low vitamin D levels and PMS, researchers noted that taking 50,000 international units (IU) every 20 days for 4 months was better than a control group. Vitamin D reduces inflammation.
In addition to obesity, similar results were found in people who were vitamin D deficient.
In the long term, adults should consume no more than 4,000 IU per day. Fat-soluble vitamins such as vitamins A, D, E and K are stored in fat cells and accumulate over time, potentially causing toxicity.
Bromelain
Bromelain is a powerful enzyme found in pineapples that gives them their astringent taste. Pineapples contain bromelain, which can cause a burning sensation if you eat too much.
However, it also has some potential anti-inflammatory properties. In fact, bromelain has the same anti-inflammatory capabilities as nonsteroidal anti-inflammatory drugs (NSAIDs), but with fewer side effects.
There are few human studies on the anti-inflammatory properties of bromelain, but it does seem to help reduce postoperative inflammation in wisdom teeth removal patients.
Most bromelain supplements contain 500 mg of bromelain per serving, and there are no reported side effects.
green tea extract
Green tea has long been used in traditional medicine and is rich in compounds that provide many health benefits, such as epigallocatechin-3-gallate (EGCG), caffeine, and chlorogenic acid.
One potential benefit is that it is extremely anti-inflammatory.
One small study in overweight men found that taking 500 mg of green tea extract daily for 8 weeks and exercising three times per week significantly reduced inflammation compared to a placebo group that exercised alone or did not exercise.
Researchers speculate that many of green tea's anti-inflammatory benefits come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to cells caused by free radicals, thereby reducing inflammation.
garlic
Garlic is a common food rich in anti-inflammatory compounds, along with ginger, pineapple and fatty fish.
Garlic is particularly high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to better fight disease-causing pathogens.
In a high-quality study, 51 obese adults took 3.6 grams of aged garlic extract or placebo daily for 6 weeks. The researchers found significant improvements in the inflammation markers tumor necrosis factor-alpha (TNF-alpha) and IL-6.
Their theory is that long-term supplementation with aged garlic may help reduce the risk of inflammation-related chronic diseases.
Garlic supplements are available in a variety of dosages, all of which are fairly safe and have few side effects. Additionally, you may experience some anti-inflammatory benefits by eating as little as 2 grams of fresh garlic per day.
Vitamin C
Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It is a powerful antioxidant and therefore reduces inflammation by neutralizing free radicals that cause oxidative damage to cells.
It also helps optimize the immune system in several other ways, helping to regulate inflammation because inflammation is an immune response.
High doses are often given intravenously to hospitalized patients with severe respiratory illness to help reduce inflammation.
In healthy people, doses above 2,000 mg may cause diarrhea. Otherwise, vitamin C supplements are safe and relatively symptom-free.
However, it's easy to meet your vitamin C needs through diet alone - green, red, orange and yellow fruits and vegetables are all rich sources.
