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Health See other Health Articles Title: 10 Supplements That Fight Inflammation 1. Curcumin 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. A 2015 randomized controlled trialTrusted Source found that people with metabolic syndrome who took curcumin had significantly reduced levels of the inflammatory markers C-reactive protein (CRP) and malondialdehyde compared with those who received a placebo. In a 2014 studyTrusted Source, 80 people with solid cancerous tumors were given 150 milligrams (mg) of curcumin daily for 8 weeks. Most of their inflammatory markers decreased much more than those of the control group. Their quality of life scores also increased significantly. While these benefits are possible, curcumin is poorly absorbedTrusted Source into your bloodstream because its bioavailability (the rate at which your body absorbs a substance) is limited. Black pepper — and a component of black pepper called piperine — can significantly boost the absorption of curcumin. For this reason, many curcumin supplements also contain piperine. When cooking, you can use turmeric and black pepper together to ensure optimal absorption 2. Fish oil Fish oil supplements contain omega-3 fatty acids. They may help decreaseTrusted Source the inflammation associated with diabetes, heart disease, and other conditions. 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 reduce cytokine levelsTrusted Source and promote gut healthTrusted Source. It may also decreaseTrusted Source the inflammation and muscle damage that occur after exercise, but more research is needed. Some research showsTrusted Source that DHA supplementation can significantly reduce levels of inflammatory markers compared with placebo. 3. Ginger 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. One 2014 studyTrusted Source noted that when people with diabetes were given 1,600 mg of ginger daily for 12 weeks, their blood sugar control improved, and inflammation levels decreased significantly compared with the control group. Another 2015 studyTrusted Source found that women with breast cancer who took ginger supplements had lower levels of the inflammatory markers CRP and interleukin-6 (IL-6) compared with a placebo group, especially when ginger supplementation was combined with exercise 4. Resveratrol 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 liver diseaseTrusted Source, ulcerative colitis (UC), and obesity, as well as in people without chronic conditions. In one 2015 studyTrusted Source, researchers gave people with UC (a type of inflammatory bowel disease) 500 mg of resveratrol or a placebo daily for 6 weeks. The resveratrol group experienced improvements in quality of life, UC symptoms, and inflammation. 5. Spirulina Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps reduce inflammation, promotesTrusted Source healthy aging, and may strengthen the immune system. Although most research has investigated spirulina’s effects on animals, studies in older adults have shown that it may improveTrusted Source inflammatory markers, anemia, and immune function. 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. There are no known significant side effects, but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties. 6. Vitamin D 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 studiesTrusted Source, researchers have noted a link between low vitamin D levels and the presence of inflammation. In a small, high quality 2019 studyTrusted Source of 44 women with low vitamin D levels and premenstrual syndrome, researchers noted that taking 50,000 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 notedTrusted Source in people who have a vitamin D deficiency in addition to obesity. 7. Bromelain 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 potentialTrusted Source 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. Little research has been done on bromelain’s anti-inflammatory properties in humans, but it does appear to be helpful in reducingTrusted Source postoperative inflammation in people undergoing wisdom tooth removal. 8. Green tea extract Green tea has long been used in traditional medicine, and it’s rich in compounds that may provide many health benefits, such as epigallocatechin-3-gallate (EGCG), caffeine, and chlorogenic acid. One potential benefit is that it’s extremely anti-inflammatory. One small 2020 studyTrusted Source in overweight men noted that 500 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 theorizeTrusted Source 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. 9. Garlic 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 helpTrusted Source strengthen the immune system to ward off disease-causing pathogens. In one high quality 2018 studyTrusted Source, 51 adults with obesity received either 3.6 g of aged garlic extract or a placebo daily for 6 weeks. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha (TNF-±) and IL-6. They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases. 10. Vitamin C 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. It also helpsTrusted Source 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-19Trusted Source — to help reduce inflammation. Poster Comment: I take 6 of 10 daily. Also L-Glutamine. It is cheap. Hydroxytyrosol (Olive Oil) . Best from Morocco and Tunisia where the weather makes olive oil trees struggle to live. Post Comment Private Reply Ignore Thread Top • Page Up • Full Thread • Page Down • Bottom/Latest Begin Trace Mode for Comment # 1.
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SAMe (S-Adenosyl methionine) is particularly important for the liver because it is composed of glutathione. Glutathione is vital for liver function. A significant portion of SAMe is converted to glutathione in the liver. Glutathione is the natural antioxidant of the liver.
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