Supplements for reducing inflammation -
Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties. In several studies , researchers have noted a link 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 premenstrual syndrome, researchers noted that taking 50, International Units IU of vitamin D every 20 days for 4 months led to decreased inflammation compared with a control group.
Similar findings have been noted in people who have a vitamin D deficiency in addition to obesity. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time, potentially leading to toxicity. Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency.
Bromelain is the reason pineapple leaves 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 capacity as nonsteroidal anti-inflammatory drugs NSAIDs but with the bonus of fewer side effects.
Most bromelain supplements contain mg of bromelain per serving and have no reported side effects. One small study in overweight men noted that mg of green tea extract per day for 8 weeks, paired with exercise three times per week, significantly reduced inflammation compared with exercise alone or a placebo group performing no exercise.
Researchers theorize that many of the anti-inflammatory benefits of green tea come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to your cells caused by free radicals, leading to a decrease in inflammation.
You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise. Garlic , like ginger, pineapple, and fatty fish, is a common food rich in anti-inflammatory compounds.
Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to ward off disease-causing pathogens. In one high quality study , 51 adults with obesity received either 3. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha TNF-α and IL They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases.
Garlic supplements come in various dosages, are usually safe , and have few side effects except for garlic breath. Additionally, you may experience some anti-inflammatory benefits from eating just 2 g of fresh garlic daily, which is about one clove. Vitamin C , like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation.
It also helps optimize the immune system in several other ways, which can help regulate inflammation — because inflammation is an immune response. In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and even COVID — to help reduce inflammation.
In healthy people, though, doses higher than 2, mg may lead to diarrhea. Other than that, vitamin C supplements are usually safe and relatively symptom-free. Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders.
Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body. If you need help finding a primary care doctor, check out our FindCare tool here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.
Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Supplements That Fight Inflammation.
Medically reviewed by Jared Meacham, Ph. Curcumin Fish oil Ginger Resveratrol Spirulina Vitamin D Bromelain Green tea extract Garlic Vitamin C Takeaway Chronic inflammation can increase your risk of developing certain underlying conditions, including type 2 diabetes and heart disease. Fish oil. Vitamin D.
Green tea extract. Vitamin C. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 16, Written By Franziska Spritzler.
Medically Reviewed By Jared Meacham, Ph. Manufacturers generally recommend dosages of mg daily when cayenne is taken as a supplement. The overuse of cayenne supplements can lead to heartburn and stomach pain. Chondroitin is a part of human connective tissue found in bone and cartilage.
In supplements, chondroitin sulfate typically is made from bovine trachea. It is also made from pork byproducts. Chondroitin is believed to reduce pain and have anti-inflammatory properties.
The supplement may also improve joint function and slow the progression of osteoarthritis. Chondroitin is available in:. A dose of mg to 1, mg each day is common.
Cinnamon is thought to offer many health benefits, from lowering blood sugar and cholesterol to reducing inflammation. It contains a compound called cinnamaldehyde that gives the spice its fragrance but also appears to have potent anti-inflammatory effects.
Cinnamon, harvested from the bark of the cinnamon tree Cinnamomum verum , contains other compounds called flavonoids that also have anti-inflammatory properties. These include flavonoids called catechins and procyanidins. Cinnamon supplements are available as:. A daily dose of around 1, mg is generally regarded as safe.
Curcumin is the bioactive compound of the spice turmeric. It is extracted and refined for use as a dietary supplement as well as a food coloring and cosmetic ingredient.
Curcumin also known by its chemical name diferuloylmethane is what gives the spice its bright yellow color. Studies suggest that curcumin has both anti-inflammatory and antioxidant effects. As an anti-inflammatory, curcumin may help relieve arthritis pain and reduce exercise-induced inflammation and muscle soreness.
It is available in the following formulations:. Manufacturers generally recommend between and 1, mg daily. It has branching roots and shoots, lush foliage, and red flowers. Its name comes from the tiny hooks that cover its fruit. The secondary roots that grow out of the main roots are called tubers.
The roots and tubers are used for pain relief and anti-inflammatory effects. They are also used as a digestive aid. Daily tuber dosage should be limited to 4.
Fish oil supplements are made from the oils of cold-water fish, including:. Fish oil is a source of omega-3 fatty acids EPA and DHA. Omega-3s have an anti-inflammatory effect by blocking inflammation cytokines and prostaglandins. Cytokines are proteins that signal the immune system to do its job.
Prostaglandins are natural chemicals in the body that are secreted when there is an injury or inflammation. Omega-3s can help if you have rheumatoid arthritis. Fish oil supplements are available as:. The maximum dose for DHA and EPA is up to 3 grams daily. The seed of the flax plant contains omega-3 and omega-6 fatty acids.
Some of the fat in flaxseed oil converts to EPA and DHA. These are the same active ingredients in fish oil. Flaxseed is available as:. Capsules are available in 1, to 1, mg doses, but there is no recommended dose.
A common intake of ground or milled flaxseed is about 2 to 3 tablespoons daily. This can be added to your food throughout the day. Ginger is derived from the dried or fresh root of the ginger plant. It has been shown to have strong anti-inflammatory properties. This is similar to some nonsteroidal anti-inflammatory drugs NSAIDs , like Advil ibuprofen.
Ginger works by blocking chemicals that cause inflammation. Ginger is available in:. People sometimes use up to 1 gram of ginger in three divided doses per day. Gamma-linolenic acid GLA is a type of omega-6 fatty acid that is found in certain plant seed oils, such as:. The body can change GLA into anti-inflammatory chemicals.
The maximum dose is up to 3 grams daily. Green tea , made from the leaves of the Camellia sinensis plant, is known to be a potent antioxidant but also has significant anti-inflammatory effects as well.
Green tea is rich in anti-inflammatory compounds called polyphenols. This includes an especially potent polyphenol called epigallocatechingallate EGCG that can help reduce inflammation in blood vessels. This may, in turn, reduce the risk of heart disease. When used as a dietary supplement, green tea is available in the following forms:.
Supplements manufacturers recommend between and 1, mg per day. You can also drink it as a tea three to five times daily, although it contains high amounts of caffeine that can cause jitteriness.
Methylsulfonylmethane MSM is an organic sulfur compound that is naturally found in:. However, as food is processed, the MSM is destroyed. MSM supplements are used to reduce pain and inflammation associated with arthritis.
A common oral dose is 2 to 6 grams daily with meals. Quercetin is a chemical that is found in various foods, including:. Quercetin is recognized for having anti-inflammatory properties. It blocks pro-inflammatory chemicals, such as leukotrienes and prostaglandins.
Due to limited research, there is no recommended or usual dose. The maximum dose is up to 1 gram daily. Thunder god vine comes from the skinned root of a vine-like plant found in Asia.
The Chinese herbal remedy has been used to treat:. There have not been many studies on the benefits of thunder god vine done in the United States. As a result, there is no recommended daily dosage for the extract. Turmeric is a perennial, lily-like shrub that mainly grows in India and Indonesia.
It also grows in other tropical regions. Turmeric is part of the ginger family. The roots are dried to a yellow powder.
Then they are used in foods, curries, and Ayurvedic medicine. Turmeric is recognized for its anti-inflammatory properties. It works by blocking inflammatory cytokines and enzymes.
A common dose for capsules is mg taken one to three times per day, but recommended dosages can vary widely. Vitamin D is a group of fat-soluble vitamins commonly sold in supplement form.
Vitamin D3 cholecalciferol and vitamin D2 ergocalciferol are the two forms most important to human health. Vitamin D3 is more effective than vitamin D2 at raising vitamin D levels circulating in the blood in a form known as hydroxycholecalciferol, hydroxyvitamin D2, or 25[OH]D.
There is evidence that higher levels of 25[OH]D may help relieve inflammation related to infections and inflammatory bowel disease IBD. It is available in the following forms:. Recommendations for oral vitamin D3 range from 2, to 5, international units IU daily.
With that said, there can be a case made for vitamin D given that it is essential for human life. As beneficial as the others may be, the same cannot be said. Moreover, there is no evidence that vitamin D—or any other dietary supplement for that matter—can treat any medical condition.
But they should be used as part of a holistic treatment plan which may involve a change in diet, weight loss, exercise, over-the-counter pain relievers, and prescription drugs. As supplements are not strictly regulated in the United States, it is in your best interest to opt for supplements that have voluntarily submitted for certification by an independent certifying body like U.
Pharmacopeia USP , ConsumerLab, or NSF International. Certification does not mean that the supplement works or is safe for all people. It simply confirms that the ingredients listed on the product label are in the correct amounts and that no impurities have been found.
If you have a condition like arthritis, anti-inflammatory supplements may help you deal with pain and inflammation. Supplements will not prevent, treat, or cure any disease, but you may experience some benefits.
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Potential role of bromelain in clinical and therapeutic applications. Biomed Rep. Snow AD, Castillo GM, Nguyen BP, et al. The amazon rain forest plant uncaria tomentosa cat's claw and its specific proanthocyanidin constituents are potent inhibitors and reducers of both brain plaques and tangles.
Sci Rep. Fattori V, Hohmann MS, Rossaneis AC, Pinho-Ribeiro FA, Verri WA. Capsaicin: current understanding of its mechanisms and therapy of pain and other pre-clinical and clinical uses.
Hochberg M, Chevalier X, Henrotin Y, Hunter DJ, Uebelhart D. Symptom and structure modification in osteoarthritis with pharmaceutical-grade chondroitin sulfate: what's the evidence?
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Chronic inflammation can increase your Intlammation of developing certain underlying conditions, including type Supplements for reducing inflammation Sports nutritionist and heart disease. Research suggests the Eeducing dietary inflammaion can help reduce this inflammation and support overall well-being. Inflammation is a natural short-term immune response to trauma, illness, and stress. However, long-term inflammation can be caused by lifestyle habits like inadequate sleep, smoking, and lack of physical activity. Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. In some cases, getting additional support from supplements may also be useful. Inflammation is iflammation natural immune system Body composition evaluation tool to protect against infection, Boosting nutrient metabolism Suppllements injury. According to Infllammation H. However, following acute inflammation an individual could develop long-term smoldering inflammation called systemic chronic inflammation, which causes a multitude of medical problems. Those conditions include:. In addition to untreated acute inflammation, a range of factors can contribute to chronic inflammation:.
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