Chronic inflammation can increase your risk of developing certain underlying conditions, including type 2 diabetes and heart disease. Research suggests the following dietary supplements 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.
Here are 10 supplements that research shows may help reduce inflammation.
Curcumin is a compound found in the spice turmeric, which is commonly used in Indian cuisine and known for its bright yellow hue. It provides several impressive health benefits.
Curcumin may help decrease inflammation in diabetes, heart disease, inflammatory bowel disease, and cancer, among other conditions.
It also appears to be beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.
While these benefits are possible, curcumin is
When cooking, you can use turmeric and black pepper together to ensure optimal absorption of the curcumin.
Up to 500 mg of curcumin per day is usually safe, but people taking higher doses in studies
The two primary omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body converts them to ALA, which is an essential fatty acid.
DHA, in particular, has been shown to have anti-inflammatory effects that
Fish oil dosages
If you have a compromised immune system or you’re taking a blood thinner, consult with a healthcare professional before taking fish oil.
Ginger root is commonly used in cooking and has a history of use in herbal medicine. It’s also a home remedy for indigestion and nausea, including morning sickness during pregnancy.
Two components of ginger — gingerol and zingerone — may help reduce inflammation related to several health conditions, including type 2 diabetes. Ginger consumption may also positively impact HbA1c (blood sugar control over 3 months) over time.
Up to 2 g of ginger daily is usually safe, but higher dosages
Resveratrol is an antioxidant found in grapes, blueberries, and other fruits with purple skin. It’s also found in red wine, dark chocolate, and peanuts.
It’s been widely studied for its anti-inflammatory potential in people with chronic conditions like
Most resveratrol supplements contain 150–500 mg per serving and have no significant side effects. However, you should consult a healthcare professional before using resveratrol if taking a blood thinner.
Although most research has investigated spirulina’s effects on animals, studies in older adults have shown that it
Up to 8 g of spirulina per day is usually safe. Many people add it to their shakes or smoothies because it comes in powder form.
Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties.
In a small, high quality
Over the long term, adults shouldn’t take more than 4,000 IU per day. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time,
However, it also has
Little research has been done on bromelain’s anti-inflammatory properties in humans, but it does appear to be helpful in
Most bromelain supplements contain 500 mg of bromelain per serving and have no reported side effects.
One potential benefit is that it’s extremely anti-inflammatory.
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
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
Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It’s a powerful antioxidant, reducing inflammation by neutralizing free radicals that cause oxidative damage to your cells.
In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and
It’s also possible to meet your vitamin C needs through diet alone — green, red, orange, and yellow fruits and vegetables are all rich sources.
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 want to try a supplement, it’s important to:
- Buy from a reputable manufacturer, preferably with a certified Good Manufacturing Practices (cGMP) facility (which ensures they meet Food and Drug Administration requirements), and engage in third-party product testing.
- Follow the dosage instructions on the product packaging.
- Check with a healthcare professional first if you’re pregnant or nursing, if you have a medical condition, or if you take over-the-counter or prescription medication.
Ideally, it’s best to get your anti-inflammatory nutrients from whole foods, but supplements may help — especially if your diet lacks nutrients and antioxidants.