14 Best Supplements to Reduce Inflammation
Supplements such as vitamin D, curcumin, fish oil, and cinnamon, among others, can fight inflammation naturally. You can use them in conjunction with conventional treatments or as a standalone option to reduce the symptoms of inflammation.
Inflammation is a natural process that your body uses to fight off infection and heal. However, it can become chronic and cause serious health issues if not managed properly.
You can tackle inflammation by exercising regularly, eating a healthy diet, and getting enough sleep. However, if those strategies don't help, supplements can be a great way to fight inflammation and alleviate its symptoms.
They are available in many forms, from capsules and tablets to powders, liquids, and topical solutions. The most easily digestible supplements are liquids you can take with water or juice. They also get absorbed quickly, so they work faster than capsules or tablets.
In this article, we'll look at what causes chronic inflammatory diseases in your body, the best supplements to fight them, and whether they really work.
What can cause inflammation in your body?
Inflammation is the body’s natural response to fight off infection, heal wounds, and protect itself from harm. It can be triggered by various factors, such as physical injury, a virus, or bacteria, environmental irritants, and stress.
Some chronic illnesses, such as autoimmune diseases, allergies, and chronic fatigue syndrome, can cause inflammation. They can lead to chronic inflammation, which can cause joint pain, fatigue, and other serious health issues.
What are the best anti-inflammatory supplements?
Supplements provide your body with the necessary nutrients and vitamins to fight inflammation. You can use them in conjunction with conventional treatments or as a standalone option. Try the 5-in-1 Why Not Natural inflammation & blood sugar capsules for a combination of powerful anti-inflammatory ingredients, here.
Here are some of the best anti-inflammatory supplements:
Most people cook with ginger or use it in their tea due to its strong flavor. However, ginger has two powerful components, gingerol, and zingerone, which fight inflammation related to arthritis, diabetes, and other disorders.
Despite its knotted and gnarled appearance, ginger has a spicy and sweet flavor when cooked. You can buy it in powder, capsules, and oil forms, which you can add to your favorite recipes or take as a supplement.
Ginger is highly recommended for type 2 diabetes and breast cancer. Women with breast cancer can combine exercise and a ginger supplement for the best results. It reduces the levels of the inflammatory markers C-reactive protein (CRP) and interleukin 6.
The best way to use ginger as an anti-inflammatory supplement is through liquid drops or capsule form. The liquid drops are easier to take, and you can mix them with juice or water.
However, you have to limit the ginger supplement you consume. A dose exceeding 2 grams daily can have a blood-thinning (having few red blood cells) effect.
2. Ceylon Cinnamon
One study tested 115 anti-inflammatory foods and found that cinnamon was the most potent inflammation fighter of all of them. The active compound called cinnamaldehyde has been proven to reduce the inflammatory response in the body and reduce the amount of negative symptoms.
It's important to consume the "true" form of cinnamon, which is Ceylon cinnamon (not to be confused with the more common, cheaper Cassia cinnamon). It can be used as an additive to food, or taken in supplement form, like in the Why Not Natural 5-in-1 inflammation and blood sugar support capsules.
This plant extract is one of the most impressive natural supplements in existence. It's commonly used for blood sugar support, but it has a number of other health benefits including reducing inflammation.
Curcumin is an active ingredient in the spice turmeric, which has potent anti-inflammatory properties. It blocks the formation of inflammatory molecules and reduces inflammation in rheumatoid arthritis, multiple sclerosis, and other muscle-related diseases.
Curcumin is one of the most powerful anti-inflammatory supplements, but it's not well absorbed in the body. To improve absorption, combine curcumin with oil or black pepper to increase its bioavailability (the Why Not Natural inflammation and blood sugar capsules, found here, include black pepper extract for this reason).
Obesity causes metabolic conditions such as insulin resistance, high blood pressure, and type 2 diabetes. Curcumin alleviates these health conditions by reducing inflammation in fat tissue and improving the body's response to insulin.
Curcumin is safe in low doses, but high doses increase bleeding risks. If you have a bleeding disorder, you should not take curcumin supplements without your doctor's approval.
The recommended daily dose of curcumin is up to 500 mg. You can take it as an anti-inflammatory supplement or add turmeric powder to your recipes. You may experience nausea, digestive issues, and headaches when you consume higher doses.
5. Vitamin D
Vitamin D helps reduce joint pain by regulating calcium metabolism, which is responsible for bone health. It also supports the production of anti-inflammatory cells that reduce inflammation and joint pain.
Vitamin D is essential for maintaining healthy joints and bones. Joint-related issues such as osteoporosis, rheumatoid arthritis, and fibromyalgia mainly result from vitamin D deficiency.
You can increase your vitamin D levels by getting more exposure to sunlight and eating foods such as wild-caught fish, egg yolks, and fortified cereals.
Adults' recommended daily vitamin D dosage is 4,000 IU (international units). Vitamin D supplements are available in liquid, capsule, and tablet forms. You can find the Why Not Natural vitamin D liquid and capsules here.
Vitamin D is stored in fat cells, so you should monitor your vitamin D levels before taking a supplement. Too much vitamin D can cause toxic effects and lead to kidney failure and heart arrhythmias.
Spirulina, a type of blue-green algae, is rich in powerful antioxidants, omega-3 fatty acids, and anti-inflammatory compounds. It can help reduce inflammation caused by allergies, asthma, and anemia by improving inflammatory markers.
Spirulina helps improve joint health as it is rich in glucosamine, a compound that helps rebuild cartilage. It also contains phycocyanin, an anti-inflammatory compound that helps protect joints from wear and tear.
Although spirulina has not been used for a long time, it is considered safe and effective for reducing inflammation. The tests conducted on humans have only shown minor side effects such as nausea and headaches.
However, it may worsen autoimmune conditions such as lupus and rheumatoid arthritis. It has immune-strengthening properties that can trigger a flare-up in people with these conditions.
The recommended daily spirulina dosage is 5 to 8 grams per day, taken in divided doses. You should start with a lower dose and gradually increase the dosage, as too much spirulina can cause nausea and other digestive issues.
Most people add spirulina powder to smoothies, juices, and salads. You can also take it in capsule form or as a supplement. We pack our vitamin D3-K2 capsules in organic spirulina.
Garlic is one of the most widely used culinary ingredients in the world. It has various health benefits, including immune system support, anti-inflammatory effects, and antioxidant protection.
Garlic is a rich source of compounds such as allicin, sulfur, and selenium that have anti-inflammatory properties. These compounds help reduce inflammation linked to chronic diseases such as cancer and heart disease.
Allicin is the active compound in garlic that has immune-boosting effects. It helps improve immune system function by increasing the production of immune cells and activating immune response pathways.
Sulfur helps reduce inflammation in the respiratory tract, decreasing symptoms of asthma and bronchitis. It also helps reduce inflammation in the joints and muscles, making it beneficial for people with arthritis.
Selenium is a powerful antioxidant that helps reduce oxidative stress and protects against free radicals. It also helps reduce inflammation by activating anti-inflammatory pathways.
Garlic is easy to incorporate into your diet; you can eat it raw or cooked. Supplements are more concentrated and usually contain 400-600 mg of garlic extract per serving. They are generally safe, but they can interact with blood-thinning medications.
It can make warfarin, aspirin, and clopidogrel more potent and increase the risk of bleeding. You should check with your doctor before taking garlic supplements if you are on antiplatelet medications.
Garlic is one of the 5 ingredients in the Why Not Natural 5-in-1 inflammation and blood sugar capsules.
8. Vitamin C
Vitamin C is a strong antioxidant that helps reduce the production of pro-inflammatory molecules in your body. These molecules are responsible for inflammation-related illnesses, including cardiovascular diseases and cancer.
Vitamin C plays an important role in producing collagen, a structural protein that strengthens your bones and joints. When vitamin C levels are low, collagen production is interrupted, and joint damage can occur.
Taking vitamin C supplements helps reduce inflammation caused by arthritis, airway irritants, and other stressors. Due to its antioxidant properties, vitamin C can also protect your cells from damage.
The recommended daily dosage for vitamin C for healthy individuals is up to 2,000 mg daily. It is administered intravenously in higher quantities to hospitalized patients suffering from severe respiratory conditions such as pneumonia and influenza.
Higher doses of vitamin C can cause diarrhea, nausea, vomiting, stomach cramps, and fatigue. The vitamin can also interact with certain medications, so it's important to consult your doctor before taking vitamin C supplements.
9. Fish Oil
Fish oil contains omega-3 fatty acids such as EPA and DHA, which are important for fighting inflammation. These fatty acids help reduce the production of pro-inflammatory molecules, decrease oxidative stress, and improve blood vessel health.
Fish oil supplements are especially beneficial for people with rheumatoid arthritis, as they reduce joint pain and stiffness. They also help prevent tissue damage associated with inflammatory health conditions.
The safe daily fish oil dosage is a 2-gram combination of EPA and DHA. However, it may cause heartburn, bad breath, fishy burps, and gastrointestinal upset.
You can also get omega-3 fatty acids from fatty fish such as salmon, mackerel, and sardines. These fish are high in EPA and DHA, making them excellent sources of omega-3 fatty acids.
Fish oil supplements are a great alternative if you don't have access to fresh fatty fish. However, you should talk to your doctor before taking fish oil supplements, as they may interact with other medications, such as blood thinners.
10. Alpha-lipoic acid
Alpha-lipoic acid is a powerful antioxidant naturally made in the body. It can also be found in spinach, broccoli, carrots, red meat, and potatoes. It helps break down carbohydrates and fats, which produce energy for the body.
Since it works like an antioxidant, alpha-lipoic acid protects the brain, nerves, and other organs by preventing cell damage. It helps reduce chronic inflammation and oxidative stress associated with chronic inflammatory diseases such as Alzheimer's and Parkinson's.
Alpha-lipoic acid neutralizes the excess radicals created by inflammation, reducing pain and stiffness. It also helps boost the effectiveness of other antioxidants, such as vitamins C and E.
Alpha-lipoic acid is safe and well-tolerated in most people. The recommended dosage for inflammation is 600-1800 mg by mouth for up to six months. Alpha-lipoic acid is generally safe, but some people may experience side effects such as nausea, rashes, and itching.
Other health benefits of alpha-lipoic acid include improved blood sugar control, reduced nerve pain, and protection against heart diseases. It also helps slow aging by reducing wrinkles and improving skin elasticity.
Resveratrol is a type of polyphenol found in red grapes, blueberries, cranberries, and peanuts. It has powerful antioxidant and anti-inflammatory properties that help treat chronic inflammation.
People with obesity, liver disease, and ulcerative colitis (UC), an inflammatory bowel disease, often have higher levels of inflammation. They also have higher levels of C-reactive protein, a marker of inflammation linked to an increased risk of heart disease.
Despite sounding like a prescription drug, resveratrol is a natural compound found in the skin of red grapes, peanuts, and some berries. It has strong antioxidant and anti-inflammatory properties that help reduce inflammation and protect against chronic diseases.
Resveratrol helps reduce chronic inflammation by inhibiting the production of certain pro-inflammatory cytokines and enzymes. It can also help reduce the risk of developing certain cancers, as it has properties such as antiproliferative and apoptotic effects.
Most resveratrol supplements contain 300 -500 mg dosages per serving, although some people may need higher dosages. It is considered safe and well-tolerated with no significant side effects.
12. Green tea extract
Green tea is one of the healthiest beverages on the planet and has been used in traditional medicine for centuries. Green tea extract is made from the leaves of camellia sinensis, which is rich in polyphenols and antioxidants.
These compounds are known to reduce chronic inflammation and protect against oxidative stress. These two factors are linked to chronic diseases such as cancer, diabetes, obesity, and heart disease.
Green tea extract contains polyphenols such as catechins and epigallocatechin gallate (EGCG), which have anti-inflammatory properties. EGCG helps reduce the production of pro-inflammatory cytokines, reducing inflammation and protecting against chronic diseases.
People with obesity turn to green tea for weight loss. It helps reduce body fat and lowers blood sugar levels, which are linked to inflammation.
Green tea extract supplements are a more concentrated form of green tea, usually containing higher doses of catechins. A typical dosage is 250-500 mg daily, but it is best to consult your doctor before taking any supplements.
Green tea extract supplements are generally safe and well-tolerated by most people, but it contains caffeine. However, some supplements are decaffeinated, and the label should indicate this.
Pineapples are a source of bromelain, the enzyme that gives it its tart flavor. It also causes a burning sensation when you overeat pineapple. Bromelain is a type of proteolytic enzyme with powerful anti-inflammatory and immune-boosting effects.
Bromelain has similar anti-inflammatory properties to aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs). However, it has fewer side effects while providing the same level of relief.
It reduces postoperative swelling and inflammation in the bronchial tubes, especially after surgeries. It also helps reduce pain, stiffness, and swelling associated with osteoarthritis and other joint conditions.
Bromelain supplement helps reduce the immune response in the gut linked to inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease.
Bromelain supplements offer other health benefits, such as immune system support, improved digestion, and antioxidant protection. Bromelain supplements contain 250-500 mg of the extract per serving, with no known side effects.
Capsaicin is the main active ingredient in cayenne peppers and other spicy chili peppers. It has noteworthy anti-inflammatory properties and can help reduce pain levels, making it a popular remedy for athletes and people with chronic pain.
Unlike the other supplements in this list, capsaicin is applied directly to the skin. It's available in liquid, cream, patch, and gel forms.
It works by activating a receptor called TRPV1, found in nerve cells throughout the body. This receptor helps reduce inflammation and pain by blocking the transmission of pain signals.
Capsaicin is also rich in antioxidants, which help fight stress and oxidative damage. This, in turn, helps reduce inflammation and improve overall health.
Capsaicin is available in both over-the-counter and prescription forms. It's generally safe but can cause skin irritations such as burning, redness, and itching.
Do anti-inflammatory supplements really work?
Anti-inflammatory supplements have been shown to provide anti-inflammatory effects and improve human health. They are generally safe and well-tolerated, with few to no side effects.
However, it's important to consult your doctor before taking any anti-inflammatory supplements to ensure they are safe for you specifically. This is necessary because they can interact with certain medications, such as antiplatelet drugs.
These supplements can be a great addition to a balanced diet and healthy lifestyle to promote overall health. They are a natural, inexpensive way to help reduce inflammation, improve immunity, and enjoy other health benefits.
Takeaway: Avoid chronic inflammation with anti-inflammatory supplements
Chronic inflammation is linked to various health conditions, including heart disease and cancer. Anti-inflammatory supplements such as turmeric, cinnamon, garlic, and berberine can help reduce inflammation and improve overall health.
They are generally safe, and you can easily incorporate them into a balanced diet. Anti-inflammatory supplements are a natural way to reduce inflammation and improve overall health.
At Why Not Natural, we offer a variety of anti-inflammatory supplements to help support your health and wellness journey, including a 5-in-1 inflammation and blood sugar support formula and both liquid and capsule (packed in spirulina) vitamin D3-K2. Our products are highly potent and of the highest quality, ensuring you get the best results.
Visit our website today to learn more!