The growing use of supplements has created a shift in the way we approach wellness. Supplements can help fill nutritional gaps and maintain optimal health when used appropriately. A common type that many people choose is anti-inflammatory supplements.
Inflammation is a natural response in the body and can range in severity level. There are certain types of inflammation for which anti-inflammatory supplements could be effective. For instance, these supplements may help ease chronic pain, support joint health, and enhance well-being.
Understanding how both inflammation and supplements work is vital. By knowing this information, you'll have an easier time finding remedies that work for you. Let's talk more about inflammation and who benefits from taking a supplement. Plus, we've rounded up 9 of the best supplements to reduce inflammation in the body!
Understanding Inflammation in the Body
Inflammation is our immune system's natural response to harmful stimuli. And while the body needs inflammation to heal, it can sometimes be a double-edged sword.
Your body needs inflammation to fight against infections and heal from wounds. But, too much inflammation in the body can end up doing damage to your organs and tissues. This separation indicates acute inflammation versus chronic inflammation.
Acute vs. Chronic Inflammation
There are two main types of inflammation: acute and chronic.
Acute inflammation occurs within minutes or hours after an infection or injury. It acts as a defense mechanism to protect the body and heal wounds. For example, getting a cut or pulling a muscle may trigger acute inflammation.
Chronic inflammation is slow, long-term inflammation in the body, lasting months or years. It happens when the body keeps sending inflammation cells even when no danger is present. Depending on the condition, chronic inflammation symptoms vary from person to person.
9 Supplements That Reduce Inflammation
Various factors can influence inflammation levels in the body. A balanced diet, exercise, and sleep are crucial aspects. Besides your lifestyle, another way to reduce chronic inflammation is with supplements. Here are 9 of the best supplements to reduce inflammation in the body.
1. Fish Oil
Fish oil is one of the most popular types of anti-inflammatory supplements. Fish oil contains omega-3 fatty acids which are often found in fatty fish like salmon and sardines.
In most people’s diets, there’s an overabundance of omega-6 fatty acids compared to omega-3 fatty acids. While omega-6 fatty acids are essential, excessive intake can promote inflammation. Omega-3s help restore balance by reducing the pro-inflammatory compounds derived from omega-6s.
When choosing a fish oil supplement, make sure it has EPA and DHA. While these are two different types of fish oil, they have the same benefits.
Fish oil supplements often come in capsule forms. Puori’s Ultra Pure Fish Oil Capsules contain 2000mg of omega-3 per serving. These supplements may help balance Omega-6s and reduce inflammation in the body.
Recommended daily allowance: 1,100 mg for women and 1,600 mg for men
Curcumin is the ingredient responsible for giving turmeric its vibrant hue. It’s also the primary compound in turmeric that provides many health benefits. One of those benefits is – you guessed it – reducing inflammation in the body.
Studies show that curcumin is beneficial in improving several inflammatory conditions. In certain studies, individuals with osteoarthritis and rheumatoid arthritis took curcumin regularly. Over time, the results showed lower levels of inflammation in the body.
Curcumin has limited bioavailability – meaning the body doesn’t absorb it quickly or easily. When cooking with turmeric, add black pepper to help activate the curcumin. But if you want to gain the most benefits from curcumin, consider a supplement. Curcumin supplements typically come in pill or capsule form.
Recommended daily allowance: 500–2,000 mg
The popular cooking spice ginger contains many medicinal properties and health benefits. It’s commonly used as a home remedy for treating nausea and digestive symptoms. So it shouldn’t be a surprise that it has anti-inflammatory benefits as well.
The two main compounds in ginger are gingerol and zingerone. These two components have anti-inflammatory benefits for those living with conditions like diabetes. One study has individuals with diabetes take ginger for 12 weeks. Those who consumed ginger saw a significant decrease in inflammation levels.
The best source of ginger is always in its raw, fresh form, and you can add it to various dishes. Ginger root extract is more concentrated and available as a supplement.
Recommended daily allowance: 0.5-3 grams
4. Green Tea
Green tea is a powerful anti-inflammatory best known for its medicinal properties. Green tea is rich in antioxidants called catechins – particularly epigallocatechin gallate (EGCG).
These antioxidants help counteract the damaging effects of free radicals in the body. These free radicals tie to some types of inflammation. So, consuming green tea may help reduce their potential to trigger inflammation. Drinking green tea is particularly valuable for those living with an inflammatory condition.
But, excessive green tea consumption can relate to iron deficiencies. To avoid this, always drink green tea between meals. Plus, adding a squeeze of lemon can help bring out the nutritional qualities even more.
If you have an iron deficiency, taking an iron supplement may be something to consider. Puori’s multivitamin has essential vitamins and minerals – including iron. It can be a great addition for green tea lovers who may be iron deficient.
Recommended daily allowance: 3 to 5 cups of green tea is generally safe to drink daily
5. Vitamin D
The body naturally produces vitamin D with exposure to the sun. But since many of us live primarily indoor lifestyles, a large majority of us have a vitamin D deficiency. Vitamin D plays an integral role in regulating inflammation in the body. This is especially important for those with inflammatory conditions.
This study found that low levels of vitamin D are tied to high levels of inflammation in the body. Researchers saw high levels of the C-reactive protein – a known marker of inflammation.
Boosting vitamin D levels may be beneficial for those living with chronic inflammation. The two ways you can increase vitamin D levels are through foods rich in vitamin D and supplements. Some of the foods highest in vitamin D content are fatty fish, egg yolks, and cheese.
For vitamin D deficiencies, taking a supplement is an ideal solution for filling the gaps. Puori’s D3 supplement combines a potent level of vitamin D with coconut oil. With this combo, the body is able to better absorb the nutrients at a faster rate.
Recommended daily allowance: 600 IU
Bromelain is a powerful enzyme found in the stem and fruit of a pineapple. It’s known for its medicinal properties like reducing pain and swelling. Bromelain is a proteolytic enzyme, meaning it can break down proteins. It reduces inflammation by targeting and breaking down certain inflammatory proteins.
In this study, bromelain was helpful in reducing inflammation related to digestive health. Bromelain can aid in the digestion of proteins and improve nutrient absorption.
Bromelain’s anti-inflammatory properties are specifically beneficial for those with inflammatory conditions. Bromelain supplements may even prevent certain conditions like certain cancers and cardiovascular diseases.
Bromelain supplements are accessible and added to many people's regimens. Most likely, you will find bromelain supplements in pill or capsule form. Rootcha’s Quercetin with Bromelain supplement is a great option. It’s sourced with high-quality ingredients that offer plenty of essential health benefits.
Recommended daily allowance: 80 mg to 300 mg
Synbiotics are foods and supplements with a combination of both prebiotics and probiotics. They’re beneficial for promoting gut health and reducing inflammation in the body.
Some bad gut bacteria relate to conditions like diabetes and rheumatoid arthritis. Synbiotics can help get rid of the bad bacteria while helping the good bacteria flourish. In turn, synbiotics can be beneficial in relieving or preventing these inflammatory symptoms.
Synbiotics are available in supplement form and in many foods. Yogurt, whole grains, and sauerkraut all have high levels of synbiotics.
Recommended daily allowance: Most supplements include 500 to 1,500 mg of prebiotics and 1 billion to 10 billion CFU of probiotics. Always follow the dosing directions for your specific synbiotic supplement.
Zinc is another supplement that has many health benefits including reducing inflammation in the body. It does this by decreasing the output of oxidative stress. Zinc also reduces certain levels of inflammatory proteins in the body.
Oxidative stress is a factor that can lead to chronic inflammation. In turn, chronic inflammation can lead to numerous health conditions. Therefore, adding more zinc to your diet can be a great way to prevent this type of inflammation.
Zinc is commonly found in foods like oysters, red meat, and poultry. Vegetarian options for zinc include beans, nuts, and certain whole grains. Another option to increase your zinc levels is with a zinc supplement.
Recommended daily allowance: 8 mg for women, 11 mg for men
9. Vitamin C
Vitamin C is an essential vitamin that supports many bodily functions. Similar to zinc, Vitamin C reduces inflammation by neutralizing free radicals in the body. Free radicals can play a huge role in causing oxidative damage. Incorporating more vitamin C into your regimen can help prevent this type of inflammation.
On top of this, high doses of vitamin C are often given to hospital patients with severe respiratory conditions. For example, patients with influenza, pneumonia, and even COVID-19 who took vitamin C saw lower levels of inflammation.
Vitamin C is found in many fruits and vegetables like citrus fruits, strawberries, bell peppers, and tomatoes. Vitamin C also comes readily available in supplement form. Bodybio’s Vitamin C Capsules are highly concentrated and formulated for maximum absorption.
Recommended daily allowance: 75 mg for women, 90 mg for men
Storing Supplements Properly
Storing your supplements properly is essential to maintain their potency, safety, and effectiveness. Here are some guidelines to ensure that your supplements remain in optimal condition:
- Store them in a cool, dry location. Avoid storing supplements in places with excessive heat, moisture, and direct light. These factors can reduce the supplement’s potency and effectiveness. - Keep them in their original containers. Keep supplements in their original, airtight containers to protect them from exposure to air and moisture. Reseal the containers after each use. - Separate storage for different supplement types. Some supplements, like vitamins and minerals, may interact and degrade when stored together. To prevent interactions, store different types of supplements separately. This can be easily avoided by keeping them in their original containers.
Supplements are a beneficial tool for filling mineral and vitamin deficiencies. But they’re just one piece of the puzzle. Before incorporating any new supplement into your regimen, consult with a healthcare professional. They'll determine your health needs and ensure supplements align with them.
The 9 supplements we've rounded up are not only effective in reducing inflammation but also in optimizing your health. Anti-inflammatory supplements may be particularly helpful for chronic inflammation or an inflammatory-related condition.
Yet, these supplements have a wide range of other powerful health benefits, too! Depending on your unique needs, these supplements are all favorable options to consider.
The Love Shop has a variety of supplements made from high-quality ingredients. These supplements not only help relieve chronic inflammation but also maintain optimal health.
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